Until a few years ago, I thought I understood gut health. I knew it mattered, I knew it had something to do with digestion, but I never connected it to how clear my mind felt during the day, how deeply I slept at night, or why my energy seemed to dip without warning. It wasn’t until I sat down with Ashley Koff, registered dietitian, integrative nutritionist, and author of the upcoming book, Your Best Shot: The Personalized System for Optimal Weight Health—GLP-1 Shot or Not, that my understanding of the gut shifted from a narrow concept to something far more central to everyday wellbeing. I realised how much I had been compartmentalising my health. Our gut does not operate in isolation. It influences how we absorb nutrients, how we respond to stress, how our hormones behave, and even how well we feel emotionally.
Gut as Body’s Control Centre
Something I understand much more clearly now is that the gut does far more than handle digestion. It acts as the body’s support system, making sure nutrients are absorbed and used where they’re needed. When that process isn’t smooth, it tends to show up in surprising ways, such as mood changes, low energy, skin issues, or a dip in immunity. Science supports this idea. Research from the National Institutes of Health shows that around 90 percent of serotonin is produced in the gut, not the brain. This helps explain why digestive issues often travel alongside anxiety, low mood, or brain fog.
Listening to Early Signals
What really landed for me was how easily I have learned to ignore those early nudges from my body. A bit of bloating, unsettled digestion, breakouts, low energy. I would often explain them away or reach for a quick fix without giving them much thought. It made me reflect on how many of us, myself included, are conditioned to mask symptoms rather than listen to them. Breath mints, antacids, skincare products all help us carry on, but they can also drown out the messages our body is trying to send. I didn’t expect it to be the case until Ashley said, “You’re not what you eat, you’re what you digest, absorb, and eliminate.”
Stress and Gut Connection
The gut and brain are in constant conversation through the vagus nerve. When stress is high, digestion slows, nutrient absorption drops, and inflammation can rise. Over time, this affects gut bacteria and even the integrity of the gut lining. A 2018 review in Frontiers in Psychiatry found strong links between stress, gut microbiota changes, and mental health outcomes. It reinforced something many of us feel intuitively when life gets overwhelming, and digestion suffers alongside it.
Food Without Extremes
Gut health conversations often slide into restriction, cutting out entire food groups or chasing the latest supplement, and this approach often backfires. Every gut is individual, shaped by genetics, culture, hormones, and life stage. Whole foods that exist in nature form the foundation, while heavily processed foods tend to be more disruptive. Processing strips nutrients and alters how the body responds. A 2019 systematic review published in The BMJ found consistent associations between ultra processed food consumption and increased risk of inflammation, cardiovascular disease, metabolic syndrome, and all-cause mortality.
Quieter Approach to Gut Health
I’m realising more and more that gut health isn’t something to “fix”, it’s something to understand. The basics like hydration, sleep, stress awareness, and simple enjoyable meals don’t look glamorous, but they quietly reset everything. When I give my gut even a little consistency, I notice more stable energy, a better mood, and a sense of resilience that doesn’t require constant effort. Gut health isn’t dramatic, it’s subtle. And maybe that’s why it feels so powerful.
My Takeaway
The more I learn, the more I’m convinced that gut health isn’t a separate wellness goal. It is woven into nearly everything. I eat in a way that feels supportive rather than restrictive. I rest better. I notice what nourishes me versus what depletes me. What surprises me most is how often the smallest adjustments make the biggest difference.
