9 women reveal how they solved their gut health problems

If it’s not you struggling with digestive health, you’ll know someone who is. After all, 58 per cent of us have experienced gut health problems with 45 per cent of those saying the issues are deemed chronic (lasting three months or more).

“Gut health is essential because it affects nearly every aspect of wellbeing. From digestion and nutrient absorption to mental clarity and immune support, a healthy gut can significantly impact how you feel both physically and mentally,” says functional nutritionist Rebecca Taylor.

“A well-balanced gut strengthens the immune system, helps manage inflammation and reduces the risk of chronic diseases. By nurturing your gut now, you’re setting yourself up for a future of lasting health benefits and greater resilience.”

The impact gut health has on general wellbeing

Poor gut health can have a wide-ranging effect on your body. The most common being digestive issues, including bloating, gas, diarrhoea, constipation and abdominal pain. Your immune system can be compromised too, hence why some with poor gut health may suffer from frequent infections, inflammation and slower recovery from illness.

And of course, we can’t forget the gut-brain axis and how an imbalance in gut bacteria can contribute to anxiety, depression and mood swings. Essentially, when we don’t have good gut health, this can wreak havoc in all areas of our overall wellbeing. That’s why, more than ever, there has been such an emphasis on looking after our digestive health.

9 tips from women on the diet habit they implemented to support their gut health problems

Looking after your gut health involves a change in lifestyle habits including eating a balanced diet, keeping hydrated, managing stress, exercising regularly and getting enough sleep. It’s important to remember that everyone’s body is different and what works for one person, may not work for another.

Reducing stress

Managing stress is one of the key things in managing gut health, and for Georgi Grogan, co-founder of mushroom supplement brand Sixways, focusing on natural supplements alongside other stress reducers was key in helping her gut and her polycystic ovary syndrome (PCOS) symptoms.

“For me, I noticed that when I was stressed, both my gut health and my PCOS symptoms worsened. My cycles would become even more irregular, and my hormonal acne flared up immediately,” she says.

“I found that stress was a big trigger for my gut health, so I focused on calming my nervous system through meditation, journalling and natural extracts. Research has shown that magnesium glycinate, reishi mushroom and ashwagandha can all have a positive impact on reducing stress levels and promoting calm, so I began to supplement with each. They don’t taste great alone, so I used to combine the extracts with cacao to drink before bed – this is where the idea for our Unwind and Recover was born.”

Grogan found that once her stress levels were reduced, her digestion improved within a few months, and her PCOS became more manageable. “My cycles became more regular; my hormonal acne began to clear, and my hair loss improved – I felt so much happier in myself and it was so empowering to have control over my symptoms.”

Digestive enzymes

Digestive enzymes are proteins that help break down food into the nutrients that your body needs, secreted by various organs in the digestive system. Your body produces these naturally, but some people may not produce enough on their own and need to take digestive enzyme supplements.

“Using digestive enzymes has been really helpful for me personally,” says Michaella Mazzoni, BANT registered nutritionist. “I have endometriosis with bowel involvement, so using digestive enzymes to help break down fats, dairy and gluten has helped to take pressure off my digestive system and support endometriosis symptoms. Similase from Nutri Advanced works well for me, gentle but effective.”

Pilates

Both yoga and pilates, with their combination of twisting and stretching movements, have been shown to massage the digestive tract, stimulate intestinal contractions and promote mindfulness.

“As a pilates instructor and registered nutritionist specialising in gut health, I’ve seen firsthand how pilates supports gut health in both me and my clients,” explains Rebecca Taylor.

“The focus on core strength, breath control and mindful movement helps stimulate the digestive system, improve circulation, and reduce bloating. Pilates is also excellent for managing stress, a key factor in gut issues. Since incorporating pilates into my routine during my pregnancy 18 months ago, I’ve noticed more regular digestion and a significant reduction in excess bloating.”

Cold water swimming

Exercise is a great way to improve gut motility – essentially increasing blood flow to your digestive system, which helps move food through the digestive tract a lot quicker.

For journalist Lauren Cosby Medlicott, open water swimming was something that helped her massively.

“Since my mid-twenties, I'd always had periods of what feels like constant back and forth to the toilet several times a day. At one point, doctors tested me for coeliac disease and even cancer, because the number of times I had to poo each day was so concerning.”

“However, three years ago, I started cold water swimming to help with the impact of stress. What I didn't expect was an alleviation of my stomach issues. Since going an average of once a week, I feel like I go to the toilet as much as a ‘normal’ person and the pain is never as severe as it used to be.”

Cosby Medlicott’s experience of cold water swimming is supported by several studies into the link with gut health, particularly its stimulation of the vagus nerve (the main communication line between the gut and the brain), and the increased activity in the parasympathetic nervous system (PNS). When the body adjusts to cold, the PNS increases activity – slowing the heart rate, increasing intestinal activity and relaxing the gastrointestinal tract.

FODMAP diet

The FODMAP diet is designed to help manage symptoms of irritable bowel syndrome (IBS) and other gut issues. There are many high-FODMAP foods but the most common are wheat, lactose, alliums, legumes, certain cruciferous vegetables, certain fruits, and honey and other sweeteners.

The FODMAP diet has three phases: elimination (removing all high-FODMAP foods from your diet for 4-6 weeks), reintroduction (gradually introducing food groups one at a time), then personalisation (tailoring your diet to include low-FODMAP foods that don’t trigger symptoms and avoid high-FODMAP foods that do.

For journalist and nutrition coach Devinder Bains, the FODMAP diet was crucial when she learnt she had IBS.

“I got a food intolerance test done, and it showed red flags towards things like garlic, onions and cruciferous vegetables, so I went on the FODMAP diet and things got much better,” she explains.

“Every now and again, I'll get bad if I do decide to eat something like baked beans or cauliflower, so I’ve started giving probiotics a go and settled on liquid probiotics as they’re quicker and easier to digest – the ones I use are Women by Microbz. They’ve worked so well; I can actually consume lactose again!”

Check out our guide to 10 gut health foods for ingredients with impressive gut health benefits.

Sunflower lecithin powder

Sunflower lecithin powder is a natural substance extracted from sunflower seeds. Lecithin is a fatty substance found in various plants and animals, and it’s used as an emulsifier, meaning it helps mix water and fats. It can help with digestive issues by breaking down fats, which can improve digestion and reduce symptoms like bloating and indigestion. It also supports healthy bile production, which is important for fat digestion.

“Since becoming perimenopausal, I noticed that I was experiencing diarrhoea when eating foods higher in fat, even healthy fats. I also experienced acid reflux and trapped wind,” explains pharmacist and nutritional therapist Debbie Grayson.

“Changes in female hormones, blood sugar issues and thyroid problems can all impact the flow of bile from the liver and make it sludgy, resulting in the symptoms I experienced. Sprinkling a teaspoon of sunflower lecithin powder on my breakfast daily helps to thin the sludge and eliminate these symptoms completely.”

Understanding the gut-brain connection

The gut and brain are closely connected, communicating through nerves, hormones and the gut microbiome. Understanding this, as well as the important role of the vagus nerve, was crucial for wellbeing and health coach Danielle Cooper.

“We all understand this idea of butterflies in the tummy, or having a ‘gut feeling’, that is essentially the vagus nerve and the gut brain connection. If we’re in ‘fight or flight’ mode all the time, we simply do not have enough bodily resources to digest food properly – that’s all linked to the vagus nerve and nervous system,” explains Cooper.

“I tried lots of medication, lots of expensive supplements, but until I really sorted out my nervous system and understood how to protect it, I couldn't really heal, and it was a missing piece.”

Eating more

“The thing that changed my gut health was simply eating more,” explains health journalist Chloe Gray. “I’ve had IBS my whole life, and stress is a massive trigger for me, but it’s impossible to completely reduce stress, so instead you have to have a good look at the habits we have when we’re stressed.”

For Gray, this meant “disordered eating”, and she found that she would have worse flare-ups when she was trying to eat less, diet and over-exercise.

“I would then try and restrict myself more to try and manage the symptoms, like leaving too long between meals and reducing food groups. But just eating enough is the best thing for your digestion.”

There are studies that support this, showing a strong link between disordered eating and IBS, as both are influenced by psychological factors like anxiety, depression and stress. Disordered eating patterns often worsen IBS symptoms too, such as bloating, pain and irregular bowel movements.

This all stems back to the gut-brain connection, as both conditions are connected through the gut-brain axis, where stress and emotional fluctuations affect gut health, thus contributing to an overlap between the two disorders.

Getting better sleep

After trying diet after diet, writer and content creator Sophie Bradshaw found that simply getting into a better sleep routine, alongside other practices, really helped manage her IBS.

“I got so many tests done with the hospital, and gastroenterologists and they couldn’t find any issues, that I just decided to try the natural route,” she says. “I realised quite quickly that lack of sleep, and long, late nights were really impacting my stress and anxiety, which in turn really upset my gut, so I implemented a really good sleeping pattern, going to bed at the same time and waking up at the same time, and I found that really works for me.”

Bradshaw also swears by meditation, breathing exercises and yoga, which she describes as a “godsend” for her gut health. “It really shortens the flare ups, if that makes sense,” she adds. “I think there's a lot to be said for that, because it kind of massages the internal organs, and helps you to completely relax and slow down. The more relaxed I am, the less I think about my stomach – which at one point took over my life.”

Incorporating small lifestyle changes and habits to improve gut health can profoundly impact your overall wellbeing. From managing stress and using digestive enzymes to exploring new dietary approaches and committing to regular physical activity, each strategy highlights the importance of personalised care in gut health. Improving your digestion isn’t a one-size-fits-all approach, so adopting and customising these habits might be the key to a more balanced and healthier life. And remember, always consult with your GP first, especially if you have persistent bowel issues, or sudden changes.

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