How to Improve Gut Health Naturally for Women

Improve gut health naturally with diet, lifestyle, and stress management. Learn how to support your microbiome for better wellbeing.

Gut health isn’t just the latest trending topic, it can truly impact every aspect of a person’s life.

In nutrition, gut health has always been a vital part of overall wellbeing, but recent groundbreaking research has begun to reveal just how hugely impactful it can be.

For women, maintaining a healthy gut microbiome is especially crucial, as women are disproportionately affected by many conditions associated with gut health, from Irritable Bowel Syndrome (IBS) to mood disorders. Fortunately, there’s lots of great ways for women to improve their gut health naturally and deliciously, without relying on expensive supplements or quick fixes.

Understanding gut health

Gut health refers to the balance of trillions of microorganisms, including bacteria, protozoa, archaea, viruses, and fungi, which inhabit the digestive tract. Known collectively as the gut microbiome, these helpful little microorganisms combined contain represent 100 trillion microbes with as many as 5000 different species. A healthy gut microbiome helps digest food, absorb nutrients, regulate the immune system, and prevent harmful bacteria from proliferating.

When the balance of these microorganisms is disrupted—a condition known as “dysbiosis” can affect a variety of health issues, including digestive problems, autoimmune diseases, and potentially even mood disorders. While the causal link is still not fully understood, research now shows that patients with a range of conditions including diabetes, coeliac disease and psoriatic arthritis consistently have a less diverse range of gut microorganisms than the average person.

One of the most intriguing connections in gut health is the “gut-brain axis,” or the nervous system link between digestive function and mental well-being. Research by mental health practitioners shows that gastrointestinal issues often accompany psychiatric conditions such as depression, anxiety, or schizophrenia. Symptoms like appetite changes, nausea, and digestive discomfort frequently appear alongside mood disorders. Likewise, stress and anxiety can contribute to gut conditions like Irritable Bowel Syndrome (IBS) and Inflammatory Bowel Disease (IBD), reinforcing the complex, two-way communication between the gut and the brain.

Why is women’s gut health unique?

Women’s gut health is uniquely influenced by hormonal fluctuations, which can impact the balance of gut bacteria. Menstruation, pregnancy, menopause, and hormonal contraceptive use can all trigger shifts in the gut microbiome, sometimes leading to bloating, constipation, or increased susceptibility to infections such as Urinary Tract Infections (UTIs). Pregnancy, for example, brings dietary and hormonal changes that can also disrupt digestion, which may affect mental health. Stress further complicates gut health by raising cortisol levels, which can then interfere with the gut-brain axis.

Women are also disproportionately affected by autoimmune conditions, chronic illnesses, and mood disorders—many of which involve gut-related symptoms and have been linked to the gut-brain axis during research. For instance, women are twice as likely as men to develop Major Depressive Disorder (MDD) early in life, and they make up about 80% of Chronic Fatigue Syndrome (CFS) cases, a condition which often coincides with IBS. A weakened gut barrier, often called “leaky gut,” may contribute to inflammation and immune system dysregulation, potentially playing a role in autoimmune diseases. IBS, a well-known gut-brain axis disorder, affects 3.5% of Australians and is about 20% more common in women than men, with symptoms such as abdominal pain, diarrhea, and constipation often worsening during periods of hormonal changes.

While far more research needs to be done in this important field of women’s health, the emerging data demonstrates the complex relationship between hormones, gut health, and the gut-brain axis in women. Encouragingly, dietary strategies are proving to be among the most effective ways to balance your microbiome, offering some welcome hope for those experiencing various chronic conditions.

The signs of poor gut health

So, how do you know if your gut bacteria is out of balance? When your gut health is compromised, it will make itself known in a number of ways. Bloating, gas, and irregular bowel movements such as constipation or diarrhea are among the most noticeable symptoms signaling potential dysbiosis. Fatigue is another indicator, because an unhealthy microbiome can hinder nutrient absorption, leaving you feeling tired despite a full night’s rest.

Visible skin issues like acne, eczema, psoriasis and rosacea have also been linked to dysbiosis, which triggers inflammation that impacts the skin. Mood swings, anxiety, and even depression can arise as a result of the gut-brain axis, although these symptoms can have complex causes. Additionally, frequent infections such as colds or urinary tract infections can indicate a weakened immune system due to poor gut health. Lastly, developing food intolerances or experiencing discomfort after consuming certain foods is also now understood to potentially signal an imbalance in the gut microbiome.

If you’re noticing these symptoms consistently, it may be time to evaluate your diet and lifestyle to see if adjustments are needed to make your microbiome happy again. However, if you are experiencing abdominal pain and bloating, unusual bowel function or urine or other pronounced symptoms, please check with your GP.

How to improve your gut health naturally

There are a lot of expensive supplements and sugary ‘probiotic’ yoghurt drinks out there which promise to singularly improve your gut health. However, any well-trained nutritionist will tell you that improving gut health naturally involves making strategic changes in diet, lifestyle, and stress management, rather than simply adding a new product to your diet. Here are some key tips from Torrens University Australia clinical nutrition experts:

Stress management – Chronic stress can negatively impact gut health, contributing to an imbalance in gut bacteria, conditions like IBS and increased gut permeability. Managing mental health through psychotherapy or activities like yoga, meditation, or exercise can help reduce the negative effects of stress on the gut.

Studies also show a majority of women in Australia typically juggle full-time work with a larger share of household and childcare duties, adding to their stress. Long-term sustainable stress management for women may require negotiating an equal share of household and care duties.

Lifestyle changes – Making small changes to your lifestyle can also support gut health. Reducing alcohol intake is an excellent place to start. Regular exercise and movement also promote healthy digestion and support a diverse microbiome: aim for at least 30 minutes of moderate physical activity most days of the week. Prioritise healthy sleeping patterns as well, since poor sleep can negatively affect gut health, mental health and hormone regulation.

Eat more fibre, prebiotics and probiotics – Luckily, the best way to support a happy gut involves eating delicious fresh foods, smoothies and fermented snacks packed full of fibre, prebiotics and probiotics. Soluble fibres are more common in beans, peas, oats, barley, apples, and citrus fruits. Soluble fibre nourishes your gut bacteria, while insoluble fibre aids digestion, so both are essential. Good sources of insoluble fibre include beans, whole grains, green beans, potatoes, cauliflowers, seeds and nuts. Prebiotic-rich foods, such as garlic, onions, asparagus, whole grains and bananas, nourish healthy gut bacteria and improve digestion. When gut bacteria digest prebiotics, they produce short-chain fatty acids (SCFAs), which support immune function and overall health. Probiotics, found in fermented foods like yogurt, kefir, kimchi, and sauerkraut, also directly introduce live beneficial bacteria into the gut.

Consider a healthy gut flora diet – A healthy gut flora diet focuses on adding a diverse mix of the types of foods that support beneficial bacteria to your diet, while reducing the foods that promote harmful bacteria. This includes cutting back on processed and fast foods, anything deep-fried, sugary snacks, and red meats. Instead, focus on the unprocessed foods, fruits and vegetables that contain the essential fibres, prebiotics and probiotics listed above. A well-rounded diet focused on supporting gut health is the most effective way to foster the growth of healthy bacteria.

If you’re passionate about improving health and wellness, pursuing a career in nutrition can be a fulfilling way to help others. At Torrens University Australia, our Bachelor of Health Science (Clinical Nutrition) program offers the science-based knowledge and skills needed to guide individuals toward better health through nutrition. Whether you’re interested in working with clients to address digestive issues, or researching the impact of diet on disease prevention, a career in nutrition can be incredibly rewarding.

It’s why at Torrens University Australia, we’re so passionate about high-quality clinical nutrition training that uncovers the science behind nutrition and it’s impact on overall wellbeing.