The Importance of Gut Health
As our founder, Georgia, (and many professionals) like to say, the gut is your second brain.
That “gut feeling” everyone talks about it? That’s not just your intuition; it’s biology. Your gut and brain are in constant conversation, and the state of your digestive system can impact everything from your mood to your energy levels to your immune system. So, if you’re feeling foggy, anxious, bloated, or just off, your gut might be trying to tell you something.
At be.retreats, we’re big believers in nourishing from the inside out. That’s why our meals, regardless of which trip you’re on, are packed with colour, fibre and seasonal produce that support both digestion and joy.
Here’s what you should know about gut health - and how to support it in your everyday life.
1. The Gut–Brain Connection Is Real
Your gut has its own nervous system (called the enteric nervous system) with over 100 million neurons. It’s constantly communicating with your brain via the vagus nerve, and studies show that a healthy gut can help regulate stress, anxiety, and even depression.
Ever noticed how your stomach turns before a big decision? Or how you lose your appetite when you’re overwhelmed? That’s your gut-brain in action.
Taking care of your gut isn’t just about digestion, it’s a mental health game-changer, too.
2. Diversity is Key
A healthy gut needs a wide variety of bacteria (also called your microbiome) to function well.
Try:
• 30+ plant-based ingredients per week (and yes, herbs and spices count!)
• A rainbow of fruits and vegetables
• Whole grains, nuts, seeds, and legumes
• Probiotics tablets (do your research to see what probiotics are actually reaching your gut!)
You don’t need to overhaul your entire diet overnight. Even swapping out one processed snack for something fibre-rich can make a tangible difference.
3. Stress Messes With Digestion
You can eat all the kimchi in the world, but if your nervous system is stuck in “fight or flight” mode, your gut won’t get the memo. Stress can slow digestion, trigger inflammation, and imbalance your gut bacteria.
That’s why slowing down, journalling, walking in nature, and even pausing before a meal can make such a big difference.
4. Fibre is Your Friend
Fibre feeds the good bacteria in your gut and most of us aren’t getting enough.
Here’s how to add more without overthinking it:
• Add a tablespoon of chia or flax seeds to your breakfast
• Choose whole grain versions of bread, rice or pasta
• Snack on fruit, veg, or hummus instead of ultra-processed snacks
And, let’s be honest, consistency matters. If your digestion is constantly sluggish, ensure you’re getting enough fibre and drinking enough water on a regular basis.
5. Fermented Foods Are Underrated
Live cultures found in fermented foods help populate your gut with beneficial bacteria. Think:
• Yogurt (with live cultures)
• Kefir
• Kimchi
• Sauerkraut
• Miso
• Tempeh
Try incorporating one fermented food a day and see how your body responds.
6. Listen to Your Body
Bloating, discomfort, tiredness after meals, these are signs your gut might be struggling. The solution isn’t always a restrictive diet. Sometimes it’s about slowing down, chewing your food properly, drinking enough water, and reducing stress.
Ask yourself:
• How do I feel after I eat?
• Am I eating when I’m distracted or anxious?
• Am I rushing through meals?
7. Gut Health Is Personal
There’s no one-size-fits-all solution. What works for someone else might not work for you. The key is to experiment gently, be consistent, and be mindful of how your body responds.
The key takeaway here is to prioritise your gut. When your gut is in balance, everything else follows. From your mental health to your energy levels, your gut health impacts nearly every aspect of your well-being. Small, consistent actions like diversifying your diet, adding fibre, finding time to de-stress, and embracing whole foods can work wonders.
