September 2, 2026
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Q: Everyone seems to be talking about “gut health” these days. What does that mean, and how can we improve it?
A: “Gut health” has become one of those popular health terms that seem to be everywhere. We see advertisements for probiotic yogurt, kombucha, supplements, powders and even home tests that claim they can tell us everything about our gut microbiome. But what does having a healthy gut actually mean?
Our gut is more than just our stomach. The gastrointestinal (GI) tract extends from the mouth to the anus and includes the stomach and intestines. When people talk about the gut microbiome, however, they are usually referring to the enormous community of micro-organisms living primarily in our intestines. These include bacteria, viruses and fungi.
That may not sound particularly appealing, but these micro-organisms are not necessarily our enemies. In fact, a healthy and diverse collection of microbes helps with digestion and nutrient metabolism, helps protect against potentially harmful organisms and plays a role in regulating inflammation and the immune system. Researchers are also learning more about the connection between the gut and the brain.
How do you know if you have a healthy or an unhealthy gut? That can be complicated to answer. There is no single symptom that proves someone has an “unhealthy microbiome,” and you should not assume that every episode of bloating or indigestion means that your gut bacteria are out of balance.
However, ongoing digestive symptoms can certainly be a sign that something deserves attention. These may include frequent bloating, excessive gas, abdominal discomfort, heartburn, constipation or diarrhea. Changes in bowel habits and problems with digestion should not simply be dismissed as “bad gut health,” especially if they are persistent or worsening. If that is the case, you are best to book an appointment with your primary health-care practitioner.
Stress can also make itself known in the digestive tract. Have you ever experienced “butterflies” before an important event or felt nauseous during a stressful situation? The gut and brain communicate with one another, and stress can contribute to such symptoms as stomach pain, heartburn, constipation and diarrhea. This is sometimes referred to as the gut-brain connection.
An unhealthy or disrupted gut microbiome has also been associated with effects outside the digestive system. Research is continuing into its relationship with inflammation, immune function, metabolic disease and mood. However, it is important not to jump to the conclusion that an altered microbiome directly causes every condition with which it is associated. The relationship is complex, and researchers are still sorting out cause and effect.
A healthy and diverse gut microbiome is associated with better digestion, nutrient absorption, regulation of the immune system and reduced inflammation. Research also suggests that a healthy microbiome may be associated with a lower risk of a variety of conditions, including some gastrointestinal disorders, diabetes and cardiovascular disease. Disruptions in the microbiome have also been studied in connection with fatigue, mood disorders and other chronic diseases.
One well-known example of how a disruption of our gut microbiome can affect us, occurs during and after a course of antibiotics. Antibiotics are intended to combat bacteria in your body. Though they can be life-saving and can be absolutely necessary, they can also affect some of the normal bacteria in the gut. When this usual balance of micro-organisms is disrupted, certain organisms may have an opportunity to multiply. Clostridioides difficile (C. difficile or C. diff), is one example. This is one reason antibiotics should be used appropriately, rather than for illnesses where they will not help, such as viral infections.
That said, we should be cautious about blaming the microbiome for every health problem. There is no single “perfect” microbiome. Each person's collection of gut micro-organisms is unique, and at-home microbiome testing has limited ability to tell you that your gut is definitively healthy or unhealthy.
The good news is there are lifestyle choices that can help improve your normal flora. You may notice that the following lifestyle choices are consistent in their beneficial effects for many concerns.
Eat more fibre and more variety. Fibre acts as food for many beneficial gut bacteria. Fruits, vegetables, beans, lentils, nuts, seeds and whole grains are excellent sources. The goal should not necessarily be to find one “super-food,” but rather to eat a wide variety of plant foods. If your current diet is relatively low in fibre, increase it gradually. Suddenly adding large amounts of fibre can cause gas, bloating and cramping, and adequate fluid intake is important as fibre intake increases.
Drink enough fluids. Water supports digestion and helps prevent constipation. When increasing dietary fibre, adequate fluids become even more important.
Include whole foods or minimally-processed foods more often. A dietary pattern built around a variety of whole or minimally-processed foods, provides the fibre and other components that help support a diverse microbiome. Diets high in highly-processed foods and added sugars, may do the opposite.
Get enough sleep. Sleep and gut health appear to be connected, and insufficient sleep is also associated with other health problems that can affect digestive health. Most adults should aim for approximately seven to nine hours of sleep each night.
Keep moving. Physical activity benefits almost every part of the body, and research suggests that regular exercise may also have a positive effect on the gut microbiota.
Manage stress. We cannot eliminate stress completely (wouldn’t that be nice!), but finding ways to manage it, can benefit both our mental and digestive health. Relaxation techniques, meditation, physical activity and other stress-management strategies, may help.
Probiotics are often marketed as the answer to every gut problem, but the reality is more complicated. Probiotics are live micro-organisms found in certain foods and supplements, but a probiotic that is helpful for one condition or person may not necessarily be useful for another.
Fermented foods, such as yogurt and kefir, can be part of a healthy diet, but there is no need for most people to spend large amounts of money on multiple supplements or products claiming to “reset” the microbiome. The evidence does not support the idea that everyone needs a probiotic supplement to have a healthy gut. In many cases, starting with a varied, fibre-rich diet and other healthy lifestyle habits, makes more sense.
Finally, persistent digestive symptoms should not simply be treated with a probiotic and ignored. Ongoing abdominal pain, persistent diarrhea or constipation, rectal bleeding, unexplained weight loss, difficulty swallowing or other concerning symptoms, should be assessed by a health-care professional.
The good news is that supporting our gut health does not require a complicated cleanse, expensive testing kit or a cupboard full of supplements. For most of us, the same habits that support our overall health, such as eating a varied diet rich in plant foods and fibre, staying hydrated, exercising, getting enough sleep, and managing stress, are also some of the best ways to support the remarkable community of micro-organisms that call our gut home.
For more information about this or any other health-related questions, contact the pharmacists at Gordon Pharmasave, Your Health and Wellness Destination. Also check the website at www.gordon-pharmasave.com/ and the Facebook page at www.facebook.com/GordonPharmasave/.
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