TPV FITNESS BLOG
Gut Feeling: How to Take Care of Your Gut and Why It Matters
Your gut is more than just where your food goes—it’s basically your body’s second brain. Seriously. It communicates with your immune system, affects your mood, impacts how well you absorb nutrients, and even plays a role in your metabolism. So if your gut’s not happy, chances are you’re not feeling your best either.
Let’s talk about how to keep that belly brain happy with smart food choices—and a few lifestyle tips that go beyond just what’s on your plate.
What Is Gut Health, Really?
Your gut is home to trillions of bacteria, fungi, and microbes—collectively called the gut microbiome. Think of them like a bustling community: when things are in balance, everything works smoothly. When things go off track (hello, stress and ultra-processed foods), you can end up with bloating, fatigue, constipation, poor immunity, and even mood swings. doesn’t want it!
Feed Your Gut the Good Stuff
What you eat literally feeds the bacteria in your gut. The goal is to feed the good bugs so they outnumber the bad ones.
✅ Foods That Love Your Gut:
1. Fermented Foods – These are rich in probiotics (aka beneficial bacteria).
- Kefir
- Sauerkraut
- Kimchi
- Miso
- Kombucha (bonus points if it’s low sugar)
2. Fibre-Rich Foods – Fibre is the food your gut bacteria thrive on (aka prebiotics).
- Oats,
- Lentils,
- Beans
- Apples,
- Bananas,
- Berries
- Broccoli,
- Artichokes,
- Asparagus
- Whole grains
3. Polyphenols – These plant compounds help feed good bacteria and reduce inflammation.
- Green tea
- Berries
- Extra virgin olive oil
- Dark chocolate (yes, really—just watch the sugar)
- Bone Broth – Contains collagen and amino acids that help support the gut lining
❌ What to Eat Less Of
It’s not just what you add, but also what you cut back on:
- Highly processed foods (especially ones loaded with additives and preservatives)
- Excess alcohol
- Artificial sweeteners like sucralose and aspartame (they can throw off your gut balance)
- Excessive red meat or saturated fats (moderation is key)
Beyond Food: Lifestyle Tips for Gut Health
Your gut responds to more than just meals. Try these to keep your digestion and gut bacteria balanced:
Manage Stress
Chronic stress disrupts the gut-brain axis. Try:
• Deep breathing
• Walking in nature
• Yoga or meditation
• Lifting weights or running (you knew this was coming, right?)
Prioritize Sleep
Gut bacteria follow a circadian rhythm too. Poor sleep = cranky microbes.
Move Your Body
Exercise increases diversity in your gut microbiome, which is a good thing. Even a brisk 30-minute walk can help.
Stay Hydrated
Water helps fibre do its job and keeps things moving—literally.
Consider Probiotics
If you’re recovering from antibiotics or have digestive issues, a short course of probiotic supplements might help.
A Sample Gut-Loving Meal
Breakfast: Overnight oats with chia seeds, Greek yogurt, berries, and a drizzle of honey
Lunch: Lentil soup with spinach, a slice of whole grain toast, and kombucha
Snack: Apple slices with almond butter and a few squares of dark chocolate
Dinner: Grilled salmon with roasted asparagus, quinoa, and sauerkraut on the side
Bonus: Cup of green tea before bed
Final Gut Check
Taking care of your gut isn’t about expensive supplements or trendy cleanses. It’s about feeding your body real, whole foods, staying active, and managing stress. Your gut is working hard for you every day—show it some love and it’ll return the favour.
– Coach Steph.
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