What Is “The Gut”? A Simple Breakdown + 5 Ways to Support It

When we talk about “gut health,” we’re usually referring to your digestive system — the group of organs that helps you break down food, absorb nutrients, and eliminate waste. But your gut is so much more than just digestion. It plays a role in your immune system, hormone balance, mood, energy, and even your skin.

Let’s break it down in simple terms. Below are the core parts of the gut and one supportive step you can take for each. These are all small actions you can start today to support your overall gut health.

1. Mouth

Your gut health actually starts here — in the mouth. Chewing is the first step of digestion, where enzymes in your saliva begin to break down your food. But it’s not just about chewing. Your oral microbiome — the community of microbes in your mouth — plays an important role in your gut health too. Disruption to the oral microbiome can impact downstream digestion and even your overall microbiome.

👉 Try this:

Support your oral-gut connection by:

• Chewing your food thoroughly. This lightens the load on the rest of your digestive system.

• Skipping harsh mouthwashes, which can wipe out beneficial bacteria. Instead, try tongue scraping and daily flossing to keep your oral microbiome balanced.

• Staying hydrated to support saliva production, which helps kick off digestion.

  
  

2. Stomach

The stomach breaks down food using acid and enzymes. When it’s functioning well, it turns food into a soft mixture called chyme, ready for nutrient absorption in the small intestine. But if you’re eating on the go, multitasking, or feeling stressed, your stomach may not get the signal to do its job properly.

👉 Try this:

Support your stomach by shifting into a “rest and digest” state before meals.

• Take a few slow, deep belly breaths before you eat.

• Avoid eating in front of your phone or computer when possible.

• Consider a few minutes of breathwork or a short calming ritual (like lighting a candle or giving gratitude for your meal) to signal safety to your nervous system — this helps your body produce the stomach acid and enzymes it needs for effective digestion.

  
  

3. Small Intestine

This is where the real magic happens — the small intestine is responsible for absorbing most of your nutrients. It’s lined with millions of tiny finger-like projections (villi) that help pull nutrients into your bloodstream. It also houses part of your immune system and is deeply affected by inflammation and microbial imbalance.

👉 Try this:

Feed your small intestine well with a diverse, fibre-rich diet:

• Eat a wide variety of colourful vegetables and fruits, ideally aiming for 10+ plant types per week (this includes herbs, spices, nuts, seeds, and legumes).

• Incorporate prebiotic foods like garlic, onions, leeks, bananas, and oats — these feed the good bacteria that support your small intestine.

• Prioritize simple, nourishing meals when your digestion feels off — your small intestine appreciates a break from heavy, processed meals when it’s under stress.

  
  

4. Large Intestine (Colon)

Your large intestine is home to the gut microbiome — trillions of bacteria that help break down fibre, produce vitamins like B12 and K, and support everything from your immune system to your mental health. It’s also where waste is compacted and eliminated.

👉 Try this:

Nourish your microbiome with fermented foods and regular fibre:

• Add small servings of fermented foods like sauerkraut, kimchi, plain yogurt, kefir, or miso to your meals.

• Aim for 25–35g of fibre per day to keep things moving and help feed your good bacteria. If you're not quite there yet, increase your fibre gradually — going too fast can actually make you feel worse!

• Stay consistent — even small amounts of fermented food daily can have a big impact over time.

  
  

5. Gut Lining

Your gut lining acts as a gatekeeper. It lets nutrients in and keeps unwanted substances (like toxins or partially digested food particles) out. When this lining becomes too permeable (often referred to as “leaky gut”), it can trigger inflammation, food sensitivities, and other health issues.

👉 Try this:

Support your gut lining with nourishing, healing foods:

• Include bone broth, collagen-rich foods, or L-glutamine-rich foods like cabbage, beets, and spinach.

• Add omega-3-rich foods like flax, chia, and wild-caught fish to reduce inflammation.

• Avoid excessive alcohol, ultra-processed foods, and chronic stress — all of which can damage your gut lining over time.

  
  

Start Supporting Your Gut Today

You don’t need to do everything all at once. Even small, consistent steps — like chewing thoroughly, calming your nervous system before meals, or eating more colourful plants — can have a powerful impact on your gut and your overall health.

But if you're ready to go deeper and take the guesswork out of it, my comprehensive online program, Heal Your Gut, Heal Your Life, is the simplest and most effective way to get results. This self-paced course walks you through the exact approach I use in my clinic to help patients reduce bloating, improve digestion, and feel like themselves again.

While you could keep experimenting with small changes on your own, this course provides a clear, step-by-step roadmap that guides you through the entire process — helping you stay on track and see real, lasting improvements.

👉 Learn more and get started today