When most people think about gut health, they picture bloating, tummy troubles, or food sensitivities. But your gut plays a much bigger role. The microbiome impacts your health in so many different ways. It’s involved in how you feel day to day: your energy, mood, appetite,your hormones and even how your body regulates weight. When things are working well, it feels easy. When they’re not, you might feel tired, flat, foggy or frustrated.
Supporting your gut is often one of the first things I focus on with clients, especially if they’re not getting results despite eating well or making an effort. It doesn’t start with a whole lot of supplements aimed at killing the bad bugs. Firstly we look at what your microbiome needs to heal and some of the most powerful healing changes begin with food and simple daily habits.
How Your Microbiome Impacts Your Health: Energy, Mood and Metabolism
Inside your gut is a diverse ecosystem of bacteria, fungi and other microorganisms. Collectively, they’re referred to as your gut microbiome. Understanding how your microbiome impacts your health can reveal the root cause of many everyday symptoms.
An imbalanced or undernourished gut can affect how you feel and function in many different ways. These are a few of the connections I often explore with clients:
1. It helps regulate appetite and blood sugar
When your gut bacteria ferment fibre (from vegetables, legumes, oats, nuts and seeds), they produce compounds called short-chain fatty acids (SCFAs). These SCFAs are tiny but powerful. They stimulate hormones like GLP-1 and PYY, which help you feel fuller for longer, reduce inflammation, and support insulin sensitivity.
A well-fed gut microbiome helps regulate your appetite, so your body naturally feels more satisfied after meals and you are less likely to experience intense cravings or energy crashes.
2. It influences how you feel
The gut is often referred to as the “second brain” because of the intricate network of nerves and chemical messengers that link digestion to the nervous system. About 90% of your serotonin (your “feel good” neurotransmitter) is made in the gut, and the health of the gut lining and microbial balance plays a role in how well this system functions.
If you’re feeling low, flat or not like yourself and your digestion isn’t quite right it’s worth considering whether your gut may be contributing.
3. It can trigger low-grade inflammation
Your gut lining acts as a protective barrier, keeping food particles and microbes in the digestive tract where they belong. But if this barrier becomes compromised (often called “leaky gut”), small particles can escape into the bloodstream, triggering an immune response and low-grade inflammation.
This chronic, low-level inflammation can make it harder to lose weight, disrupt energy production, and affect mood and sleep, and this won’t show up on a standard blood test.
4. It helps with hormone metabolism
Your gut also plays a role in how hormones like oestrogen are metabolised and eliminated from the body. If digestion is sluggish or the microbiome is out of balance, this process can be disrupted, contributing to symptoms like PMS, heavy periods, mood swings or menopausal symptoms..
This is especially relevant for midlife women, when hormones are already shifting and the body may be more sensitive to imbalance.
5. It affects nutrient absorption and detoxification
Even the best diet won’t work as well if your body can’t break down and absorb the nutrients properly. When the gut is under-functioning, you might not be getting enough of the vitamins, minerals, and antioxidants that support your energy, metabolism, and detox pathways. This could be due to food passing too quickly through the bowel, lack of diversity, inflammation or gut permeability.
This can contribute to that flat, tired feeling and even though you’re doing everything “right” you still don’t feel great.
Signs Your Microbiome May Be Impacting Your Health
You don’t need to have obvious digestive symptoms to have a gut imbalance. These are some of the signs I often see in practice:
- Bloating, irregular bowels, or discomfort after meals
- Feeling tired despite sleeping well
- Difficulty losing weight or fluctuating appetite
- Low mood, irritability, or brain fog
- Skin changes or frequent breakouts
- Cravings for sugar or processed carbs
- Waking during the night, especially around 2–3am
If several of these sound familiar, it could be your gut trying to get your attention.
Where to Start: Food, Rhythm, and Routine
I like to begin with food. A fibre-rich, whole food diet provides the fuel your gut bacteria need to produce those beneficial SCFAs and maintain a healthy gut lining. That includes a variety of plant-based foods: vegetables, fruit, legumes, whole grains, nuts and seeds. These form the foundation to ensure your microbiome impacts your health positively – so aim for 30 different types a week!
Other simple steps that support digestion include:
- Eating slowly and mindfully to activate digestive enzymes
- Leaving 4–5 hours between meals to allow your gut to rest and reset
- Limiting ultra-processed foods, especially those high in sugar and additives
- Including bitter foods like rocket, radicchio, or apple cider vinegar to gently stimulate digestion
- Staying hydrated and moving your body regularly to support motility
These might sound basic but they’re often overlooked, and they create the conditions for your gut (and the rest of your body) to function better.
When to Go Deeper: Testing as a Next Step
Sometimes, despite making solid changes, symptoms persist. In these cases, gut microbiome testing can be helpful. It’s not necessary for everyone, but it can provide valuable insights into:
- Your bacterial diversity and the presence of beneficial or harmful strains
- How well your gut is producing SCFAs
- Inflammation markers or signs of an irritated gut lining
- Clues about digestion, absorption, or overgrowth patterns
It’s one of the tools I may recommend if we need more information to tailor your plan with precision.
Testing helps guide treatment by identifying the key foods and daily habits that offer the most effective starting point.
Your Next Step
Whether you’re just starting out or feel like you’ve hit a wall, supporting your gut can make a big difference. When you understand how your microbiome impacts your health, you’re better equipped to take steps that truly support your body and mind.
You don’t need to jump into an extreme cleanse or cut out everything you enjoy. In fact, the most powerful changes are often the most gentle.
If you’d like support to understand what your gut’s trying to tell you and how to respond I’d love to help. Book a consultation here and lets get you started.
Whole food. Whole life. One step at a time.
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Kim Healey
Nutritionist | Metabolic Balance Coach