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Your gut health affects far more than how well you digest your food. Your gut microbiome plays an important role in immune function, inflammation, blood sugar balance, nutrient absorption, hormone metabolism, skin health, and even your mood. So, if you’re dealing with bloating, irregular bowel movements, low energy, or persistent digestive symptoms, supporting your gut may be an important place to start.

In this episode of The BeingBrigid Show, Brigid shares seven research-backed habits to support a healthier gut microbiome and reduce chronic inflammation. Drawing on more than a decade of experience interpreting stool tests and helping women improve their health through Functional Nutrition, Brigid explains how everyday food and lifestyle choices can influence your digestive health.

From eating 30 or more different plant types each week to incorporating fermented foods, increasing fiber, chewing your food thoroughly, and spacing meals appropriately, these strategies offer practical ways to nourish beneficial gut bacteria without making healthy eating unnecessarily complicated.

What You’ll Learn In This Episode:

• Why your gut microbiome influences inflammation, immune function, blood sugar, hormones, and mental health.
• Four key markers of a healthy gut microbiome, including microbial diversity and a healthy gut lining.
• Why eating 30 or more different plant types each week can support gut health.
• How smoothies, fermented foods, chia seeds, and fiber can nourish beneficial gut bacteria.
• How chewing slowly, managing stress, and spacing meals three to four hours apart can support digestion.
• What your bowel movements may reveal about your digestive health.
• Why increasing fiber too quickly can cause bloating and how to make adjustments.
• When persistent digestive symptoms may warrant working with a dietitian or exploring further testing.

Timestamps:

• 00:00 — Why gut health is essential for overall health
• 02:20 — The gut-brain connection, hormones, skin, and immunity
• 04:40 — Four goals for a healthy gut microbiome
• 07:02 — What your bowel movements can tell you
• 08:00 — Habit #1: Eat 30+ different plant types per week
• 09:17 — Habit #2: Protect your gut lining
• 11:36 — Habit #3: Add a nutrient-packed smoothie
• 13:52 — Habit #4: Incorporate fermented foods
• 16:11 — Habit #5: Increase fiber with chia seeds and other foods
• 17:30 — Habit #6: Sit down and chew your food
• 18:23 — Habit #7: Space meals three to four hours apart
• 19:30 — Why healthy, high-fiber foods can cause bloating
• 20:43 — Common reasons for increased bloating and how to adjust
• 23:00 — When to investigate underlying gut imbalances
• 25:14 — Final thoughts and episode wrap-up

Why Gut Health Matters for Women’s Health

Your gut microbiome consists of trillions of microorganisms that live primarily in your large intestine. These microbes do much more than help break down food. They influence several systems throughout your body, making gut health an important consideration in a holistic approach to Women’s Health.

Brigid explains that the gut microbiome is closely connected to immune function, nutrient absorption, skin health, mood, and inflammation. Changes in the balance of beneficial microbes may affect how your body responds to foods, absorbs nutrients, and maintains a healthy inflammatory response.

The gut-brain connection is another important piece of the picture. Communication between the gut and brain occurs in both directions, meaning stress and mood can influence digestive function, while the gut microbiome may also influence aspects of mood and mental well-being.

The gut also plays a role in estrogen metabolism through the estrobolome, a collection of gut microbes involved in estrogen processing. This is one reason gut health can be relevant when looking at hormone health and the broader connections between nutrition and women’s physiology.

The Connection Between Gut Health and Chronic Inflammation

Your diet influences the microorganisms living in your gut, as well as the integrity of your gut lining. In turn, these factors can influence inflammation throughout the body.

When the gut microbiome is imbalanced, inflammatory signaling may increase. Supporting a healthier microbial environment is therefore one strategy that may help promote a more balanced inflammatory response. Brigid outlines four goals she looks for when considering a healthy gut microbiome:

• A healthy gut lining: Maintaining the intestinal barrier helps support nutrient absorption and normal digestive function.
• Microbial diversity: A variety of beneficial bacteria helps support a resilient gut ecosystem.
• Short-chain fatty acid production: Beneficial gut bacteria ferment certain fibers to produce compounds such as butyrate, which help nourish cells lining the colon.
• An appropriate microbial balance: Identifying and addressing clinically relevant pathogens or microbial overgrowth may be important when symptoms persist.

These goals highlight why gut health is about more than simply eliminating bacteria. The goal is to support a balanced ecosystem, including enough beneficial microbes to perform important functions.

7 Daily Habits to Support Your Gut Microbiome

1. Eat 30 or More Different Plant Types Each Week

One of Brigid’s key recommendations is to aim for at least 30 different plant types per week. She discusses research from the American Gut Project, which found that people eating a wider variety of plants tended to have more diverse gut microbiomes than those eating fewer plant types.

This goal is about variety, not simply eating large portions of vegetables. Plants include fruits, vegetables, beans, lentils, whole grains, nuts, seeds, herbs, and spices. You can build variety into your meals without cooking something different every day. Add several types of plants to a smoothie, sprinkle seeds over chia pudding, mix beans into a bowl, or use a variety of herbs and spices when preparing dinner.

The takeaway is to focus on adding more plant diversity over time. Small additions can make this goal feel much more manageable.

2. Protect Your Gut Lining

Your intestinal lining acts as a barrier between the contents of your digestive tract and the rest of your body. Maintaining its integrity is an important part of digestive health.

Brigid discusses several lifestyle and dietary factors that may influence the gut lining, including high sugar intake, alcohol, certain medications, and chronic stress. She also highlights foods and nutrients that may help support gut health, including omega-3-rich wild salmon and zinc-containing foods such as pumpkin seeds. Bone broth and collagen are also discussed as sources of compounds, including amino acids, that are used by the body in maintaining and repairing tissues. However, the strength of evidence for specific foods as treatments for intestinal permeability varies, and no single food is a guaranteed solution.

A balanced, nutrient-rich diet and appropriate stress management are useful starting points. If you’re experiencing persistent symptoms or suspect a gut condition, individualized guidance can help determine what additional steps may be appropriate.

3. Make a Nutrient-Packed Smoothie

Smoothies are a convenient way to combine multiple plant foods, fiber sources, and protein in one meal. Brigid particularly likes them because they make it easier to increase plant diversity without adding a lot of preparation time.

Her suggested smoothie base includes water, protein powder, and frozen cauliflower rice, with additional ingredients chosen to complement the flavor. Fruit, nuts, seeds, and spices can add further plant variety and fiber. A smoothie can be a practical option for breakfast or lunch, especially when you’re trying to make consistent nutrition choices during a busy week. Pairing fiber-rich ingredients with protein can also help make the meal more satisfying.

If cauliflower rice or other ingredients increase your bloating, start with a smaller portion or choose an alternative that you tolerate better. Gut-friendly nutrition should be adaptable to your individual needs.

4. Incorporate Fermented Foods Every Day

Fermented foods can provide beneficial microorganisms and support microbial diversity. Brigid references a 2021 Stanford study that found increases in microbiome diversity and reductions in certain inflammatory markers among participants eating fermented foods.

Examples to try include plain yogurt, Greek yogurt, kefir, sauerkraut, kimchi, and miso. Depending on your preferences and tolerance, non-dairy yogurt or water-based kefir may also be options.

Start with a food you enjoy and can incorporate consistently. You don’t need to eat every fermented food available; the goal is to find realistic ways to include them in your routine. Fermented foods are one part of an overall gut-supportive eating pattern, alongside plant diversity, adequate fiber, and balanced meals.

5. Increase Fiber With Foods Like Chia Seeds

Fiber is essential for digestive health. Certain types of fiber help regulate bowel movements, while fermentable fibers provide fuel for beneficial gut bacteria. This fermentation process produces short-chain fatty acids, including butyrate, which help support the cells lining the colon.

Brigid recommends chia seed pudding as an easy way to build a daily fiber habit. She notes that two tablespoons of chia seeds provide approximately eight grams of fiber, making them a useful addition to breakfast or a snack. She also discusses psyllium, a source of soluble fiber that has been studied for digestive regularity and may help support blood sugar and cholesterol management. The appropriate type and amount of fiber can vary depending on individual digestive symptoms and tolerance.

If your current diet is low in fiber, increase it gradually rather than making a dramatic change overnight. Drink enough fluids, pay attention to your symptoms, and allow your gut microbiome time to adapt.

6. Sit Down, Slow Down, and Chew Your Food

Digestion begins in the mouth. Chewing helps break food into smaller pieces and mixes it with saliva, supporting the digestive process. Brigid encourages making mealtimes an opportunity to slow down and move into a more relaxed state. Eating while stressed, rushing, or distracted may make it harder to pay attention to hunger, fullness, and digestive symptoms.

Try sitting down for meals, taking a few slow breaths before eating, and chewing thoroughly. These simple habits can help create a calmer eating routine and may be useful for people who experience bloating or discomfort. The goal isn’t to make eating another task to perfect. It’s to give your body time and attention while you eat.

7. Space Meals Three to Four Hours Apart

Brigid recommends building satisfying meals and, when needed, a snack into a routine that allows roughly three to four hours between eating occasions. She explains that the migrating motor complex is a pattern of intestinal activity that helps move material through the digestive tract between meals. Its activity is influenced by fasting periods between eating occasions.

Rather than grazing continuously throughout the day, some people may benefit from eating balanced meals that provide enough protein, fiber, and other nutrients to feel satisfied. This recommendation isn’t a requirement to ignore hunger or follow a rigid eating schedule. Your meal timing should reflect your individual needs, daily routine, and any relevant medical considerations.

Why Healthy Foods Can Sometimes Cause Bloating

Adding more fiber-rich foods can improve digestive health, but some people notice increased gas or bloating when they change their diet. Brigid explains that this doesn’t automatically mean those foods are unhealthy or that you should eliminate them permanently. When gut bacteria ferment fiber, gas can be a normal byproduct of the process. Foods such as beans, lentils, and cauliflower contain fermentable carbohydrates that can trigger symptoms in people who are sensitive to them.

There are three common reasons you may experience more bloating when increasing fiber. Your microbiome needs time to adapt. If you’ve been eating relatively little fiber, the microbes that ferment it may need time to adjust. Increase fiber gradually, and consider starting with smaller servings.

You’re not getting enough fluids. Fiber draws in water, and insufficient fluid intake can contribute to constipation and discomfort. Pay attention to hydration as you increase your fiber intake. An underlying digestive issue may be contributing. Persistent symptoms can sometimes be associated with conditions such as small intestinal bacterial overgrowth (SIBO), altered digestive function, or other gastrointestinal concerns. Ongoing symptoms deserve individualized evaluation rather than repeated cycles of food elimination.

Brigid also discusses the low-FODMAP diet as a potential short-term strategy for some people with digestive symptoms. Because restrictive diets can reduce dietary variety if followed unnecessarily or for too long, she recommends working with a qualified dietitian to determine whether an elimination protocol is appropriate and how to reintroduce foods systematically.

What Your Bowel Movements Can Tell You About Gut Health

Bowel habits are one practical way to monitor digestive changes. Brigid encourages paying attention to frequency, consistency, and whether bowel movements are easy to pass. She discusses aiming for regular bowel movements, formed stools, and minimal straining. The Bristol Stool Scale is one tool that can help describe stool consistency, with types three and four generally representing formed stools.

Changes in bowel habits can be influenced by many factors, including fiber intake, hydration, medication, stress, and medical conditions. They are useful observations, but they cannot diagnose a specific gut imbalance on their own. If you’re consistently experiencing constipation, diarrhea, significant bloating, oily stools, or other persistent digestive symptoms, consider discussing them with a healthcare professional. Depending on your symptoms and history, further assessment or testing may be appropriate.

When to Look Beyond Diet for the Root Cause

Sometimes, making changes to your diet isn’t enough to resolve persistent digestive symptoms. If you’re consistently struggling with bloating or discomfort despite adjusting fiber intake, portion sizes, and food preparation, it may be time to explore other possible contributors.

Brigid describes how Functional Nutrition and personalized nutrition coaching can help people look more closely at their symptoms, dietary patterns, and relevant testing when indicated. Stool testing may provide useful information in certain situations, but the appropriate tests depend on your symptoms and clinical history.

The aim is not to test everything or eliminate more foods without a clear reason. It’s to identify an appropriate next step based on your individual situation. For people who need help making consistent dietary changes, structured support can also make it easier to incorporate gut-supportive meals and habits into everyday life.

Small, Consistent Habits Can Make a Difference

Supporting your gut microbiome doesn’t require a perfect diet or an overwhelming list of rules. Start with habits you can repeat: add a few more plant foods to your meals, experiment with fermented foods, build a manageable fiber routine, slow down when eating, and pay attention to your digestive symptoms. These everyday choices can complement a broader anti-inflammatory eating pattern and support overall health, including digestion and blood sugar balance.

Remember: Food is medicine, but persistent or concerning digestive symptoms deserve appropriate medical evaluation. Nutrition strategies should be adapted to your individual needs.

Resources & Links:

+ Watch the full episode on YouTube

+ Join The Being Collective

+ Brigid’s Website

+ Brigid’s Instagram