How to improve your gut health: Dietitian-backed tips for better digestion & wellbeing

Gut health is a hot topic, and for good reason. A healthy gut supports everything from digestion and immunity to hormone balance and mental wellbeing. But what is gut health, and how do we actually support it in a sustainable, non-restrictive way?

At The Wholebeing Co., we believe gut health doesn’t have to involve cutting out your favourite foods or following rigid protocols. In this blog, we’ll explore what gut health really means, why it matters, and how you can support it with small, manageable steps (no extreme gut health cleanse required).

What is Gut Health Anyway?

When we talk about improving “gut health”, we’re usually referring to the gut microbiome – the community of trillions of microorganisms (mostly bacteria) that live in our intestines.

A healthy gut microbiome is:

Diverse – the more varied your gut bacteria, the more resilient your digestion and immune system tend to be
Balanced – having enough beneficial bacteria to crowd out the less helpful ones
Nourished – supported by regular food intake and gut health foods that feed beneficial microbes

Your microbiome is as unique as your fingerprint, which is why gut care is never one-size-fits-all.

Why is Gut Health Important?

Our gut is more than just digestion. It plays a role in many vital functions, including:

Breaking down and absorbing nutrients
Fighting off infections and harmful bacteria
Producing neurotransmitters
Regulating hormones
Supporting immune function
Influencing sleep, stress levels and energy

4 Dietitian-Approved Ways to Support Your Gut Health

You don’t need to overhaul your entire diet or spend a fortune on expensive gut health supplements. Here are four realistic and supportive ways to nourish your gut – no restriction or extremes required.

1. Include a Variety of Fruits and Vegetables Daily

Different plant foods feed different types of gut bacteria. Aim to include a range of colours and types of fibre-rich fruits and vegetables throughout your week to naturally diversify your gut flora.

2. Stay Hydrated

Water helps your digestive system do its job, keeps things moving, and supports the bacteria in your gut to thrive. If you find it hard to drink enough, try herbal teas or infuse your water with fruit for extra flavour.

3. Choose Wholegrains for Fibre

Wholegrains like brown rice, oats, wholemeal pasta and seeded bread provide prebiotic fibre – a key food source for gut bacteria. Including these gut-loving carbohydrates helps your digestive system run smoothly and supports healthy bacterial growth.

4. Eat Regularly

Consistent meal and snack times help keep your gut functioning smoothly. Irregular eating can disrupt digestion and lead to bloating, discomfort or fatigue. Try to enjoy balanced meals every three to four hours where possible.

For more on this, check out our blog on the importance of regular eating in eating disorder recovery.

What About Gut Health Supplements and Probiotics?

You might have seen gut health probiotics and supplements promoted as quick fixes for everything from bloating to fatigue. Probiotics aren’t essential for most people. These supplements contain only a few strains, while our gut needs a wide variety of bacteria best supported by a diverse diet. In some cases, like after antibiotics or when a specific strain is needed, they may be helpful, but research is still evolving.

Before adding gut health supplements to your routine, it’s important to speak with a qualified health professional. Sometimes, food-based sources of probiotics – such as yoghurt, kefir, sauerkraut and tempeh – can be just as beneficial if not more, without the cost.

Should I Try a Gut Health Cleanse?

Many popular gut health cleanses involve restriction, low energy intake or unnecessary elimination of entire food groups. ‘Gut health cleanses’ can be another sneaky form of dieting, often rooted in diet culture. This is not something we recommend at The Wholebeing Co.

What If You’re Still Experiencing Gut Issues?

Sometimes, these tips only go so far. If you’re experiencing persistent digestive symptoms like:

Bloating
Constipation
Diarrhoea
Nausea
Food-related anxiety

…it might be time to seek personalised support. These symptoms could point to IBS or particular food intolerances. A dietitian can help identify possible triggers and support you with a personalised plan – one that helps you feel better without unnecessary restriction.

Final thoughts

Gut health is complex and there’s no one-size-fits-all approach.

If you’re looking for guidance on where to start, our team of experienced dietitians can help. We take a non-diet, trauma-informed approach to digestive health and support you in a way that aligns with your values and lifestyle.

Click here to book an appointment with one of our expert dietitians and take the next step toward feeling more at ease in your body.

How to Improve Your Gut Health: Dietitian-Backed Tips for Better Digestion and Wellbeing