Gut health can feel like a minefield. One scroll and you will see ten different rules, ten different fixes, and a lot of confidence behind advice that is not always grounded in qualification. The truth is, what works for one person might not work for another. Gut health is deeply individual.
To bring things back to what matters, we asked Jessica Hoskins, Clinical Nutritionist and Herbalist (BHSc), Accredited Fellow of ATMS, to answer the questions she is asked most often. Consider this your clear, trusted guide to the fundamentals, minus the noise.
Q: I eat really well. Why am I still bloated?
A: Bloating is often less about what you are eating and more about how your body is digesting and moving food through the gut. Stress, low digestive capacity, sluggish bile flow, or changes in gut microbes can all lead to bloating, even on a very “clean” diet. In these cases, supporting digestion and the nervous system can be more effective than cutting out more foods.
Q: Is bloating the same thing as a food intolerance?
A: Not necessarily. Bloating is a symptom that can fluctuate day to day, while food intolerance tends to follow a more predictable pattern with specific foods. Intolerances are often dose-dependent and delayed, showing up hours later rather than immediately. I often see people remove foods unnecessarily when the real issue is underlying gut function and resilience.
Q: How can I tell if my gut is actually out of balance?
A: Gut imbalance often shows up in subtle, whole-body ways. Alongside bloating or irregular bowels, people may notice fatigue after meals, sugar cravings, skin flares, frequent colds, or heightened stress and anxiety. These signs reflect the close relationship between the gut, immune system, hormones, and nervous system. It is usually the combination of symptoms that gives the clearest picture.
Q: How long does gut healing really take?
A: Some people feel better within a few weeks once digestion and bowel regularity improve. Deeper changes, such as restoring microbial diversity and gut lining integrity, take longer, often a few months. Gut health is cumulative and responds best to consistent, supportive input rather than short-term ‘resets’.
Q: Can stress really affect my digestion that much?
A: Yes, and often more than food choices. Stress reduces stomach acid, digestive enzyme output, and gut motility, which can lead to bloating, reflux, or constipation. It also changes gut bacteria and increases inflammation. In my practice I have observed gut support that includes nervous system regulation tends to work better than diet changes alone.
Q: Why are my bowel movements irregular, and what actually helps?
A: Irregular bowels are commonly linked to low fibre diversity, inadequate hydration, magnesium depletion, disrupted routines, or chronic stress. Hormonal shifts can also play a role, particularly for women. Regular meals, sufficient fluids, gentle daily movement, and fibre from whole foods tend to restore rhythm more effectively than harsh interventions. The gut responds well to predictability.
Q: Do probiotics help, or are they overrated?
A: Probiotics are the beneficial bacteria that live in our gut, and supporting microbial diversity is an important part of gut health. A wide range of beneficial strains more closely reflects the natural gut ecosystem and can support digestion, bowel regularity, immune balance, and skin health at the same time. Broad-spectrum probiotic formulas are often better suited to daily, long-term use, particularly when delivered in a gentle, food-like format. In most cases, consistency matters far more than high doses or short-term protocols.
Q: What does a gut-supportive diet look like without being restrictive?
A: A healthy gut thrives on variety rather than rigid rules. Fibre-rich vegetables, whole grains, legumes, nuts, seeds, and fermented foods all feed beneficial microbes. Adequate protein and healthy fats support gut lining repair and blood sugar balance, while plant compounds from herbs, spices, and colourful foods help regulate inflammation. I truly advocate for consistency with these things far more than striving for perfection.
Q: Is there really a connection between gut health and skin issues?
A: Absolutely! The gut and skin are closely linked through immune and inflammatory pathways. When the gut is under strain, inflammation can show up on the skin as breakouts, sensitivity, or flare-ups. Supporting digestion, nutrient absorption, and blood sugar regulation often improves skin from the inside out. Skin changes are usually a reflection of internal balance rather than a surface-level problem.
Q: If I do nothing else, what daily habits matter most for gut health?
A: Eating slowly, chewing properly, and having regular meals are foundational. Daily bowel regularity, hydration, gentle movement, and adequate sleep all support gut function. Calming the nervous system through simple breathing practices and light exposure can make a noticeable difference. Small, repeatable habits will consistently outperform extreme protocols.
Disclaimer:
This information is intended for general education only and does not replace personalised medical or healthcare advice. Individual needs vary, and ongoing or concerning symptoms should be discussed with a qualified healthcare practitioner.
