Is your gut health really connected to your overall health, or is that just another internet health trend?
Gut health really does matter.
I’m Amy Gill, RPh — Your Pharmacist Who Cares, and gut health is one of the topics I hear about frequently at the pharmacy.
People want to know which probiotics to take, whether they need more fiber, if they should try a gut cleanse, and what they can do every day to feel better.
The good news is that improving your gut health doesn’t have to be complicated.
Some of the simplest ways to support gut health include eating more fiber-rich foods, supporting the good bacteria in your gut, getting enough sleep, managing stress, and talking with your pharmacist before choosing supplements.
Let’s break it down.
Why Is Gut Health Important?
When we talk about gut health, we’re talking about much more than digestion.
Your gut can influence several areas of your health, including:
- Digestion
- Immune function
- Blood sugar control
- Mood
- Weight management
That’s one reason I continue talking about gut health with my patients and community.
It’s also something we have some control over. Just like sleep, nutrition and other healthy habits, the choices we make every day can help support a healthier gut.
1. Support the Good Bacteria in Your Gut
One of the first things people ask me about is probiotics.
Walk through the supplement aisle at almost any store and you’ll see bottle after bottle of probiotics. You’ll see millions, billions and trillions listed on labels.
It can quickly become overwhelming.
But you don’t want to randomly grab something off the shelf just because it says “probiotic.”
And not everyone necessarily needs a probiotic.
When I’m talking with someone about gut health supplements, there are three things that often come up:
Probiotics
Probiotics are designed to help support the beneficial bacteria in your gut.
Prebiotics
Prebiotics help support and feed the good bacteria already living in your digestive system.
Digestive Enzymes
Digestive enzymes help break down food so your body can better access the nutrients it needs.
Rather than focusing only on the huge number printed on the front of a bottle, look at what you’re actually getting and talk with your pharmacist about what’s appropriate for you.
You don’t want to waste your money or your time taking something that isn’t right for your needs.
2. Pay Attention to Your Gut When Taking Antibiotics
This is another conversation I have frequently at the pharmacy.
Someone picks up an antibiotic and says:
“My doctor told me I should take a probiotic. What should I get?”
Antibiotics can affect bacteria in your digestive system, including beneficial bacteria.
That’s why gut health may need some extra attention when you’re taking an antibiotic.
Some people use probiotics while they’re taking an antibiotic, while others may use them afterward. The best choice can depend on your medication and individual health needs.
Talk to your pharmacist when you pick up your antibiotic.
That’s exactly the kind of question we’re there to help you with.
3. Eat More Fiber-Rich Foods
If you want to know how to improve gut health naturally, don’t overlook fiber.
Your gut bacteria love fiber.
Some good sources include:
- Fruits
- Vegetables
- Beans
- Oats
- Whole grains
Take an honest look at what you’re eating each day.
Are you actually getting enough fiber?
If it’s difficult to get enough through your diet, there are fiber supplements available. But just like probiotics, I recommend understanding what you’re buying instead of simply picking something from the shelf.
If you’re unsure, ask your pharmacist or healthcare provider.
4. Be Careful With Gut Cleanses and Detoxes
Here’s one of the internet myths I hear:
“I need to cleanse my gut.”
Not necessarily.
There are a lot of expensive cleanses and detox products being marketed with promises about “flushing toxins” from your body.
Instead of looking for a one-time gut reset, I’d rather see you focus on what you’re doing every day.
Gut health isn’t something you take care of once and forget about.
Your everyday habits matter.
5. Don’t Assume Bloating Means Your Gut Is Unhealthy
Another misconception is that bloating automatically means something is wrong with your gut.
That’s not always true.
Occasional bloating happens.
Maybe you ate too quickly.
Maybe you drank several carbonated beverages.
Maybe you ate a larger meal than usual.
Even certain high-fiber foods can cause temporary bloating.
However, persistent bloating is different.
If you’re experiencing ongoing bloating along with symptoms such as pain, unexplained weight loss, blood in your stool or other concerning changes, that’s something you should discuss with your healthcare provider.
6. Remember the Gut-Brain Connection
Have you ever been extremely stressed and suddenly your stomach starts bothering you?
Your gut and your brain are connected.
Stress can make digestive issues such as IBS, heartburn, nausea and stomach discomfort feel worse.
We can’t eliminate every stressful situation from our lives.
Stress happens.
But we can look at the things we have some control over and ask:
What can I change in my daily routine that might help?
That includes nutrition, stress management and something I talk about all the time…
7. Get Enough Sleep
Sleep matters.
Poor sleep, poor nutrition and stress can all affect how you feel, including your digestive health.
And remember:
Sleep is free.
Sometimes we’re so focused on finding another product or supplement that we forget about the basic healthy habits available to us every day.
Creating a healthy sleep routine can support your mood, stress levels and overall health.
What About Gut Health While Traveling?
Vacation can completely change your normal routine.
You’re eating different foods.
You’re eating at different times.
You might be traveling to another time zone.
You’re sleeping somewhere different.
Even if you’re still trying to eat healthy foods, your routine has changed.
That’s why I recommend thinking about your digestive health before you leave.
If there are medications or supplements you normally take, make sure they’re packed.
You want to enjoy your vacation—not spend the trip feeling miserable because your stomach isn’t happy.
Don’t Forget About Your College Students
The same idea applies when kids leave for college.
Think about how much changes at once:
Different foods.
Different schedules.
More stress.
Less sleep.
Being away from home.
Those changes can affect how they feel.
Before they leave, talk about healthy eating, sleep, stress and digestive health—not just classes and dorm supplies.
Those conversations matter too.
So, How Do You Improve Gut Health?
Start with the things you can control.
Eat fiber-rich foods. Support your healthy gut bacteria. Pay attention to your sleep. Manage stress when you can. Stay consistent with healthy daily habits. And don’t automatically assume you need the latest probiotic, cleanse or supplement you saw online.
Most importantly, ask questions.
If you’re standing in the supplement aisle looking at 20 different products and thinking, “I have no idea what I’m supposed to buy,” please talk to your pharmacist.
I’ve even had people send me pictures while they’re standing in the store trying to figure out which product to choose.
I love those conversations.
I’d rather help you understand what you’re buying than have you spend money on something that may not be right for you.
Your gut is connected to so many parts of how you feel.
So take care of it—not with a quick fix, but with the healthy choices you make every day.
Amy Gill, RPh
Your Pharmacist Who Cares
This information is for general educational purposes and isn’t intended to replace individualized medical advice. Talk with your pharmacist, physician or other healthcare professional about your specific medications, supplements, symptoms and health needs.