Gut Feelings: Why Digestive Health is Key to Overall Wellness

by | May 28, 2025 | GI Conditions, Health Tips, Healthy Eating, Nutritionist / Dietitian Tips | 0 comments

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Anna Duke, MS, RD, LDN

May 28, 2025
Did you know that 70% of the immune system is housed in the gut?¹ Our gut health is directly tied to our overall wellness, including the function of the brain, immune system, and how we respond to inflammation and GI conditions.

Diversity Is Key to Gut Health

high fiber foods like avocado, nuts, fruits, veggies
There are trillions of microbes in the human gut. Most of these are beneficial and help build the diverse ecosystem of the gut microbiome. The best way to diversify your gut bacteria is to eat a diet rich in fiber. What is fiber? Fiber is a type of carbohydrate found in plant-based foods that the body doesn’t fully digest. It’s fermented by different microbial species in the colon, which supports the growth of various beneficial bacteria.²

Fiber not only supports GI health, but also lowers cholesterol and blood sugar. A diverse microbiome has been linked to improved gut health, stronger immune function, and reduced risk of chronic GI conditions.

In one study of 10,000 participants, those who consumed more than 30 plant-based foods per week had more diverse gut microbiomes compared to those who ate fewer than 10. Higher plant variety meant higher levels of good bacteria.

Wondering how to hit 30+ plant foods a week? Plant foods include fruits, vegetables, whole grains, legumes, nuts, and seeds—think quinoa, oats, chickpeas, flaxseeds, almonds, and more.

human digestive tract outlined with healthy foods

Gut Health and Immune Function

Now that we’ve talked about diversity, let’s go deeper into the immune system and how gut health helps build our body’s defenses.
kitchen counter with plated nuts

1. Homeostasis

A healthy gut supports immune balance by regulating inflammation.⁴ When the microbiota is disrupted, it can contribute to autoimmune issues or lower immunity.

2. Metabolites

Gut microbes produce immune metabolites—compounds that reduce inflammation and help keep the immune system functioning well.

3. Defense

A thriving microbiome creates a protective barrier against harmful bacteria by competing for space and nutrients.

While supplement aisles are filled with “immune-boosters,” one of the most powerful ways to support immune and GI health is by eating a variety of plant foods.

The Gut-Brain Connection

You’ve likely heard of the gut-brain connection—and for good reason. This is one of the most explored areas in both neuroscience and nutrition research. The gut and brain communicate through multiple pathways:

    • The Vagus Nerve – Sends real-time updates from your gut lining directly to your brain. Certain gut microbes may even influence mood and behavior.
    • Microbial Metabolites – These produce mood-regulating neurotransmitters like serotonin, dopamine, and GABA. Up to 90% of serotonin is produced in the gut!⁵
    • The Immune System – Inflammation in the gut can influence cognition, mood, and mental health.
    • Endocrine Hormones – Gut microbes help regulate hormones like ghrelin and leptin that affect hunger, stress, and energy levels.
Disruptions in gut bacteria have been associated with depression, anxiety, and other cognitive symptoms. A fiber-rich diet supports a healthy gut microbiome and strengthens the gut-brain axis.

Sample Gut-Healthy Meal Plan

Here’s how a day of gut-friendly eating might look:
    • Breakfast: Oatmeal with chia seeds, blueberries, and walnuts
    • Morning Snack: Apple with peanut butter
    • Lunch: Brown rice bowl with tofu, broccoli, zucchini, and carrots
    • Afternoon Snack: Greek yogurt with flaxseed and raspberries
    • Dinner: Salmon with lentils and mushrooms
registered dietitian talking to a client over a counter filled with gut-friendly ingredients
This sample day includes plenty of fiber and diversity—supporting better digestion, gut health, and immune resilience.
Anna Duke

Anna Duke

MS, RDN, LDN

Anna was born and raised in Raleigh, North Carolina. She pursued her passion for nutrition at Appalachian State University... READ MORE

References

1. Cohen S. If you want to boost immunity, look to the gut. UCLA Health. 2021.

2. Wang J, Tang H, Zhang C, et al. Dietary fiber and gut microbiota in human health. Trends Microbiol. 2022;30(12):1010–1021.

3. McDonald D, Hyde E, Debelius JW, et al. American gut: an open platform for citizen science microbiome research. mSystems. 2018;3(3):e00031-18.

4. Belkaid Y, Hand TW. Role of the microbiota in immunity and inflammation. Cell. 2014;157(1):121–141.

5. Cryan JF, O’Riordan KJ, Sandhu KV, Peterson VL, Dinan TG. The microbiota-gut-brain axis. Physiol Rev. 2019;99(4):1877–2013.

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