You probably don’t think about your gut much — unless it’s acting up. Bloating after meals? Skin breaking out randomly? Mood swinging from one extreme to the other for no good reason? Welcome to the wild, wonderful world of your gut, where trillions of microbes are working overtime to either keep you thriving… or barely surviving.
Gut health has quietly become one of the buzziest wellness topics of the past few years — and not without reason. More and more research is showing that the state of your gut doesn’t just affect digestion, but everything from your mental clarity to your immune system, skin, sleep, and even how happy or anxious you feel. Yes, really. The gut is often referred to as the “second brain,” and for good reason: it produces about 90% of the body’s serotonin, that feel-good hormone we all crave.
So, if your body feels off and you can’t quite put your finger on it, your gut might be the one screaming for help.
What Exactly Is ‘Gut Health’?
At its core, gut health refers to the balance and function of the trillions of bacteria, viruses, and fungi that live in your digestive tract — collectively known as the gut microbiome. When in harmony, this microbiome supports digestion, nutrient absorption, and even hormone regulation. But when that balance is disrupted — often due to stress, poor diet, antibiotics, or lack of sleep — it can lead to a host of problems. Think constipation, fatigue, food intolerances, brain fog, and even autoimmune issues.
Step One: Start With Your Plate
You saw this coming. The gut feeds on what you feed it. If your diet consists mostly of highly processed foods, sugar, fried snacks, and not a vegetable in sight, your gut will struggle. Begin by adding more whole foods to your diet — the kind that doesn’t come in plastic wrappers.
Fiber is your best friend. Your good gut bacteria love fibre. Load up on fruits (think bananas, apples, and berries), vegetables (broccoli, spinach, carrots), legumes, and whole grains. Aim for diversity — different types of fiber feed different beneficial bacteria.
And no, you don’t need to go vegan overnight. But consider cutting down on red meat, processed meats, and refined sugars. These have been linked to inflammation and poor microbial diversity. Instead, think Mediterranean: olive oil, leafy greens, lean proteins, and the occasional glass of red wine if you’re feeling fancy.
Step Two: Probiotics and Prebiotics
These two terms get thrown around a lot, but here’s the breakdown.
Probiotics are the live “good” bacteria — the reinforcements you send in when your gut’s running low. They’re found in fermented foods like yoghurt and kombucha.
Prebiotics, on the other hand, are the food that fuels those bacteria. Think of them as fertilizer. Foods like garlic, onions, leeks, asparagus, and oats are rich in prebiotics.
If you’re Nigerian and wondering what all this has to do with you, relax — ogi (fermented pap), iru (locust beans), and even properly fermented palm wine can serve as excellent probiotic sources. You don’t always need to go abroad to find ingredients for your pantry.
Step Three: Stress Less (Yes, Really)
Chronic stress is like a gut bomb. It alters the microbiome, messes with digestion, and leads to inflammation. Try to carve out moments in your day to breathe. Deep belly breathing, meditation, prayer, a quiet walk after dinner — anything that calms your nervous system helps your gut relax, too.
Step Four: Sleep It Off
Your gut loves sleep. When you’re sleep-deprived, your microbiome becomes unbalanced, which can then make it harder to sleep — a vicious cycle. Aim for at least 7-8 hours of good-quality sleep each night. Put the phone down earlier. Your gut will thank you.
Step Five: Move More
You don’t need to become a gym rat, but regular movement — such as walking, dancing, yoga, or cycling — has been shown to increase microbial diversity. So, yes, your body actually likes it when you shake it off, literally.
When to Seek Help
If you’ve tried all the basics and still feel like your gut is sabotaging your life — constant discomfort, food allergies, skin issues, or mood disorders — you might want to see a functional medicine doctor or gastroenterologist. Sometimes, deeper issues like leaky gut, SIBO, or chronic inflammation require targeted treatment.
