Gut Choices · GUT 101
The foundations of gut health
Clear, evidence-based guides to your microbiome, digestion, and the habits that actually move the needle.
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47 articles
When to See a Doctor: Red Flags You Should Never Ignore
Most gut health content — including everything in this series — focuses on what you can do indepe...
Hydration and Your Gut: More Than Just Drinking Water
"Drink more water" is the most generic gut health advice there is. The actual relationship betwee...
Gut Health in Older Adults (70+)
The gut microbiome changes throughout life, but those changes accelerate in later decades. Lower ...
Gut Health During Perimenopause and Menopause
The hormonal transition of perimenopause and menopause produces significant physical changes thro...
Gut Health in Children and Teenagers
The gut microbiome keeps developing throughout childhood and adolescence. It is shaped by an expa...
Gut Health During Pregnancy
Pregnancy is one of the most physically significant things a body can do. Hormones shift dramatic...
The Infant Microbiome: How It Forms and Why It Matters
A baby's gut bacteria do not arrive fully formed. They build gradually, from the moment of birth ...
Postbiotics: What They Are and Why They Matter
You have heard of probiotics (the live bacteria) and prebiotics (what feeds them). Postbiotics ar...
Histamine Intolerance: What It Is and How to Manage It
Histamine intolerance is one of the more underdiagnosed gut-related conditions — partly because i...
How to Read a Gut Microbiome Test
Home gut microbiome tests have become a popular purchase. You send off a stool sample and get a d...
Your Gut and Your Liver: Why They Are More Connected Than You Think
Your gut and your liver are anatomically connected in a way that makes the health of one directly...
Your Gut and Your Hormones: What You Need to Know
Most people think of gut health and hormonal health as completely separate topics. They are not. ...
Gut Health and Weight: What the Science Actually Shows
The relationship between your gut bacteria and your body weight is one of the most researched — a...
Acid Reflux and GERD: The Gut Connection
Acid reflux — when stomach acid travels back up into the oesophagus — is one of the most common d...
Diarrhea: What It Is and What Your Gut Is Telling You
Diarrhea is one of the most common digestive experiences on the planet. Despite that, it is frequ...
The Low-FODMAP Diet: A Beginner's Guide
If you have IBS, someone has probably mentioned the low-FODMAP diet. It is the most well-research...
SIBO: What It Is and What to Do About It
Your small intestine is supposed to have relatively few bacteria living in it. The bulk of your g...
The Gut Lining: What It Is and Why It Matters
Your gut lining is one of the most important structures in your body and also one of the least ta...
Foods That Harm Your Gut (And What to Eat Instead)
Not all foods affect the gut equally. Some actively nourish your microbiome. Others disrupt it — ...
Bone Broth and Gut Health: What Is Real?
Bone broth went from a traditional home remedy to a wellness staple in about a decade. Cups of it...
Constipation: Why It Happens and What Actually Helps
Constipation affects about 15% of people chronically and virtually everyone at some point. It is ...
Gluten and Gut Health: What You Actually Need to Know
Few food topics generate more noise, more confusion, and more unnecessary restriction than gluten...
Mindful Eating and Digestion: Why How You Eat Matters
Almost all gut health content is about what to eat. Very little attention goes to how you eat — e...
How to Build a Gut-Healthy Diet Without Starting Over
The most common impulse when someone decides to improve their gut health is to start eliminating ...
Intermittent Fasting and Gut Health
Intermittent fasting has attracted enormous research interest. One of the more interesting thread...
Gut Health After 40: What Changes and What to Do
Your gut at 40 is measurably different from your gut at 25. Some of that is natural. A lot of wha...
The Enteric Nervous System: Your Gut's Own Brain
There is a complete nervous system living in your gut that most people have never heard of. It is...
How to Read a Probiotic Label Without Getting Lost
Standing in a supplement aisle surrounded by probiotic products with bold claims and enormous num...
The Gut and Your Skin: What Is the Connection?
If your skin flares when your digestion is off — or your gut feels worse during a skin flare — yo...
Antibiotics and Your Gut: What to Expect and How to Recover
Antibiotics are one of the most important medical developments in history. They also have a well-...
Your Gut and Your Immune System
You have probably heard that about 70% of the immune system lives in the gut. But what does that ...
Food Sensitivities: What They Are and How to Find Yours
Food sensitivities are not the same as food allergies. An allergy is an immune reaction that can ...
Bloating: What Is Actually Going On
Bloating is one of the most common digestive complaints in the world. It is also one of the most ...
A Beginner's Guide to Fermented Foods
Fermented foods have been part of human diets for thousands of years — kimchi in Korea, yogurt ac...
Exercise and Your Gut: What Moving Your Body Does for Your Microbiome
Exercise benefits the gut through mechanisms completely separate from diet. The research on this ...
Sleep and Gut Health: The Two-Way Street Most People Ignore
Poor sleep and poor gut health tend to show up together. It is not coincidence — they are locked ...
What Is Gut Imbalance — And Can You Actually Fix It?
Your gut microbiome is not fixed. It shifts constantly depending on what you eat, how you sleep, ...
Why Most People Are Getting Far Too Little Fiber
If there is one dietary change with the most consistent, most researched, most significant impact...
The 10 Best Foods for a Healthy Gut
Good gut health does not require expensive products or complicated protocols. Some of the most ef...
IBS vs. IBD: What Is the Difference?
IBS and IBD share three letters and involve the same general area of the body. Beyond that, they ...
How Stress Destroys Your Gut Health (And What Actually Helps)
Everyone knows stress can cause stomach problems. But the relationship goes much deeper than nerv...
Prebiotics vs. Probiotics: You Need Both
Most people have heard of probiotics. Far fewer know what prebiotics are. And almost nobody talks...
Probiotics: What They Are, What They Do, and What to Look For
Probiotics are everywhere — in yogurts, supplements, drinks, and a thousand marketing claims. Som...
Leaky Gut: What the Research Actually Says
Leaky gut is one of those terms that gets thrown around constantly — by wellness influencers who ...
The Gut-Brain Connection: How Your Belly Affects Your Mood
You know that feeling when you are nervous about something and your stomach flips? Or when stress...
10 Signs Your Gut Health Might Be Off
Your gut talks to you all the time. The problem is it does not always speak through stomach pain....
What Is the Gut Microbiome and Why Should You Care?
Picture a city inside your gut. Trillions of bacteria, fungi, and other tiny organisms live there...