Grace’s Nutrition Guide: Gut Health & Digestion

Welcome to the first edition of Grace’ s Nutrition Guide! This month we’re talking about gut health, which is one of the most popular nutrition topics right now. Many people notice improvements in energy, digestion, mood, and overall health when they support their gut. However, with so much information online, it can feel confusing to know what actually matters. The good news? Supporting your gut doesn’t generally require expensive supplements or complicated, restrictive diet trends. Often, it comes down to making adjustments to daily habits.

What Does “Gut Health” Actually Mean?

Your gut includes your digestive system, but when we talk about gut health, we’re often referring to the gut microbiome (the trillions of bacteria living in your digestive tract).

These bacteria help with:

• Digestion

• Immune system support

• Influencing mood and energy levels

• Inflammation regulation

• Vitamin production

A healthy gut usually means having a diverse mix of beneficial bacteria, and that diversity is strongly influenced by what you eat.

Signs Your Gut Might Need Support

Not everyone with gut issues has obvious symptoms, but some common signs include:

• Bloating

• Constipation and/or diarrhea

• Gas and/or abdominal discomfort

• Fatigue

• Difficulty digesting certain foods

• Frequent illness

If these symptoms sound familiar, it may be worth looking at your daily habits and food patterns.

The #1 Nutrient Most People Need More Of: Fibre

Fibre feeds your gut bacteria and helps support digestion, regular bowel movements, and overall gut balance. Many people don’t get enough, especially if meals rely heavily on refined grains orultra-processed foods.

High-fibre foods to include regularly:

• Vegetables (ex: carrots, broccoli, leafy greens)

• Fruit (ex: apples, pears, berries, kiwis)

• Whole grains (ex: oats, brown rice, quinoa, whole wheat bread)

• Legumes (ex: lentils, chickpeas, beans)

• Nuts & seeds

Don’t Forget About Water

Water plays an important role in digestion. It helps move fibre through the digestive tract and supports regular bowel movements. If you’ve increased fibre but still feel constipated, hydration might be the missing piece.

Hydration tips:

• Drink water with every meal and snack

• Drink a glass of water before drinking coffee or tea in the morning

• Keep a water bottle visible on your desk

• Download a water reminder app on your phone

Fibre-Focused Goal to Try This Month

Add at least one fibre-rich food to your meals each day:

• Add ½ cup fresh or frozen berries to your breakfast

• Include ½ cup chopped vegetables (ex: carrots) to your lunch

• Choose whole grains instead of white (ex: whole wheat bread instead of white bread)

Final Thoughts

Gut health can feel complicated, but it doesn’t need to be.

Focus on the basics: eat a variety of fibre-rich foods, stay hydrated, and support your body with consistent daily habits.

As always, if you have questions about how to include more fibre into your diet and overall gut health, feel free to book in for an appointment.

Wishing you a healthy month ahead,

Grace Anderson, RD, BSc AHN, BBA | Registered Dietitian