Let’s talk gut health… because if you’ve been feeling off lately (low energy, brain fog, mood swings, stubborn bloat), your gut might be trying to tell you something.

Most people think gut health is just about digestion, but it’s so much more than that.
Your gut is deeply connected to everything: your energy, your mood, your hormones, your skin, your immune system, your progress in the gym… even how well you sleep at night. Wild, right?

So if your body feels out of sync and you don’t know where to start, this is a smart place to look.

Here are 7 signs your gut’s not doing good – and simple shifts you can make to start supporting it today:

🚨 Sign #1: Frequent Bloating

Bloating every now and then is normal, like after a big meal, traveling, or around your period. But when it’s happening daily, or when your stomach feels hard, tight, or puffy after eating (even healthy food), it’s time to pay attention.

Bloating is often a sign of poor digestion, low stomach acid, or an imbalance in your gut bacteria , especially if it shows up hours after eating. It could also mean your body’s having trouble breaking down specific foods like gluten, dairy, or certain fibers.

This is not just a “normal part of being a woman.” It’s your gut saying, “Hey… I need a little extra love here.”

Try this:
→ Slow down and be present at meals – this helps trigger stomach acid and digestive enzymes
→ Chew your food thoroughly (20-40 chews)
→ Cut back on ultra-processed foods, seed oils, and carbonated drinks
→ Bonus: Try sipping ginger tea or taking digestive bitters before meals to naturally boost stomach acid and support breakdown of food

🚨 Sign #2: You’re Tired Even After a Full Night’s Sleep

If you’re waking up groggy, hitting a mid-morning slump, or reaching for caffeine again at 3 PM, there’s a deeper reason. And your gut might be involved.

When your gut isn’t absorbing nutrients well – like B vitamins, magnesium, iron, and amino acids , your cells don’t have the raw materials to produce energy. Add in blood sugar swings and inflammation, and your body feels like it’s running on fumes.

Try this:
→ Prioritize protein, healthy fats, and slow carbs at every meal to support blood sugar balance
→ Start your day with a tall glass of water + pinch of mineral salt or trace minerals (don’t go straight to caffeine)
→ Go for a 10–15 minute walk in the morning sunlight to sync your circadian rhythm and support hormone production
→ Consider adding gut-supporting supplements like digestive enzymes or L-glutamine if you suspect malabsorption

🚨 Sign #3: Your Progress Feels Stuck

You’re doing “everything right” … eating better, working out, trying to get enough sleep – but you’re not seeing results. This can feel so frustrating and defeating, especially when you’re putting in the effort.

This is super common for women who are postpartum, have recently come off hormonal birth control, or are going through perimenopause, all times when your hormones are shifting and your gut needs extra support.

When the gut is inflamed, your body doesn’t feel safe. And when your body doesn’t feel safe, it prioritizes survival over fat loss, muscle building, or hormone balance.

Check in on:
→ Sleep: Deep sleep helps your body reset hormones like insulin, leptin, and cortisol
→ Stress: Chronically elevated cortisol impairs digestion, slows your metabolism, and blocks fat burning
→ Digestion: Feeling gassy, backed up, or bloated? That’s your gut pumping the brakes on progress
→ Micronutrients: Deficiencies (like zinc, magnesium, or selenium) can slow metabolism and recovery

🚨 Sign #4: Food Sensitivities + Cravings Out of Nowhere

Craving carbs constantly? Reacting to foods you’ve eaten forever? Feeling puffy, itchy, or foggy after meals? That could be your gut lining talking.

When your gut becomes “leaky” ,meaning the tight junctions between cells get damaged, larger food particles can slip through into the bloodstream. Your immune system flags them as invaders and creates inflammation in response.

This can look like brain fog, cravings, skin rashes, bloating, and sensitivities to random foods. It also often shows up after periods of high stress, antibiotic use, or intense dieting.

Try this:
→ Keep a food + symptom journal – this doesn’t have to be obsessive, just intentional
→ Focus on calming the gut lining with bone broth, L-glutamine, zinc, and aloe vera
→ Pay attention to how you feel after meals, not just what’s on your plate
→ If this keeps happening, it might be time to get some 1:1 coaching – I help women figure out exactly what’s going on and build a personalized plan that includes daily lifestyle changes, simple nutrition shifts, and realistic habits that actually work for your body and routine.

🚨 Sign #5: Your Skin Is Acting Up

Your skin is often the first place inflammation shows up. Breakouts, eczema, rosacea, or dry patches are your body’s way of saying, “There’s something internal we need to fix.”

The gut and skin are connected by what’s called the gut–skin axis. When gut bacteria are out of balance, toxins can build up and push out through the skin. Low stomach acid, constipation, and poor liver detox all play a role too.

Try this:
→ Add in skin-supporting foods: omega-3s (like salmon), collagen-rich bone broth, zinc-rich foods (pumpkin seeds, grass-fed beef), and leafy greens
→ Cut back on sugar, dairy, and processed foods – they often drive inflammation and hormonal breakouts
→ Stay hydrated and ensure you’re eliminating daily (skin and gut detox go hand in hand)
→ Bonus: Try dry brushing or lymphatic drainage to support detox pathways naturally

🚨 Sign #6: Constipation or Loose Stools

Your gut should be eliminating waste 1–3x per day. That’s how your body clears out excess hormones, toxins, and byproducts of digestion. When you’re not going regularly, it all builds up and gets reabsorbed… not ideal.

Constipation can signal low stomach acid, dehydration, sluggish bile flow, or not enough fiber. Loose stools or urgency can point to inflammation, stress, or gut infections like SIBO or parasites.

Try this:
→ Eat more fiber from real food (aim for a mix of soluble + insoluble): chia, flax, avocado, berries, lentils, sweet potato
→ Drink more water. Your colon needs hydration to move stool through
→ Move your body – walking, yoga, squatting all support natural elimination
→ Bonus: Magnesium citrate or magnesium oxide can help gently move things along while you address root issues

🚨 Sign #7: Mood Swings or Anxiety

Your gut and brain are in constant communication via the gut-brain axis – through a literal nerve connection called the vagus nerve. When the gut is inflamed or imbalanced, it sends stress signals to the brain, which can show up as anxiety, mood swings, or even depression.

Plus, the majority of serotonin (your happy hormone) and GABA (your calming neurotransmitter) are made in the gut. So if your microbiome is off, your mood can be too.

Try this:
→ Eat foods that nourish your microbiome: fermented foods (start small!), prebiotic fibers (onion, garlic, asparagus, green banana)
→ Add omega-3s – they’re essential for mood, gut lining health, and lowering inflammation
→ Get outside daily. Sunlight and nature exposure reduce cortisol and support gut-brain healing
→ Do daily nervous system resets – even 2 minutes of box breathing, humming, or vagus nerve stimulation can make a difference

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So what now?

If any of these signs hit home… don’t panic. You’re not broken.
Your gut is just trying to wave the white flag and ask for support.

And no – you don’t need to cut out everything or follow a rigid plan.

You just need to create some calm, give your gut a break, and build habits that help your body feel safe again.

Start small. Try one or two of the tips above this week and see what shifts.

📌 Want help figuring this out for your body?
My 1:1 coaching program walks you through how to support your gut, hormones, and energy using simple, realistic tools – no extremes, no food fear, just education, support, and a clear plan.

If you’re ready to feel better, get answers, and actually enjoy your routine again – book a free clarity call with me here.

Let’s get your body back on your side again – because when your gut’s thriving, everything gets easier.