Signs Your Gut Needs Support — And How a Dietitian Can Help Rebalance Your Digestive Health

Understanding When Your Gut Needs Support

Many people live with ongoing digestive discomfort without realising how significantly gut health affects energy, immunity, mood, and overall wellbeing. Symptoms like persistent bloating, irregular bowels, frequent reflux, or food sensitivities are often signs the gut needs support. Dietitians use evidence-based strategies—including dietary changes, fibre optimisation, prebiotics, probiotics, and lifestyle habits—to help clients improve gut function and rebuild a healthier, more resilient digestive system.

Common Signs of an Unsettled Gut

If your gut microbiome or digestion isn’t functioning at its best, you may notice:

1. Frequent Bloating or Gas

This may indicate poor digestion, imbalanced gut bacteria, or difficulty breaking down certain carbohydrates (FODMAPs).

2. Irregular Bowels

Constipation, diarrhoea, or alternating patterns may be signs of underlying issues such as IBS, inadequate fibre, dehydration, or food intolerances.

3. Unexplained Fatigue

The gut plays a major role in nutrient absorption and inflammation—both of which influence energy levels.

4. Skin Changes

Eczema, acne or flare-ups may be linked to gut inflammation, certain foods, or imbalanced microbiota.

5. Food Intolerances or Sensitivities

If eating certain foods consistently leads to discomfort, it may indicate your gut is struggling to process certain nutrients or fermentable carbohydrates.

If you’re experiencing any of these symptoms, nutrition support can help uncover triggers and build a personalised plan to restore balance.

⭐ Top 5 Gut-Healthy Foods to Support Digestive Balance

These foods provide a combination of fibre, prebiotics, polyphenols, and beneficial nutrients that help feed good gut bacteria, improve bowel regularity, and support microbiome diversity. Encourage readers to include these regularly as part of a balanced diet.

1. Oats

Oats are rich in beta-glucan, a type of soluble fibre that feeds beneficial gut bacteria and helps regulate digestion. They’re also gentle on the gut, making them suitable for most people with IBS when eaten in moderate portions.

How to include them: Overnight oats, warm porridge, smoothies, or added to baked goods.

2. Greek Yogurt (or Lactose-Free Options)

Greek yogurt contains live probiotic cultures which help restore microbiome balance and support immune function. For clients with lactose intolerance, lactose-free yogurt or probiotic coconut/soy yogurt (fortified with calcium) is a great alternative.

How to include it: Breakfast bowls, smoothies, dips, or as a snack with fruit.

3. Bananas

Bananas—especially slightly underripe—contain resistant starch, a prebiotic fibre that fuels healthy gut bacteria. They’re also soothing for the digestive tract and help regulate bowel movements.

How to include them: As a snack, blended into smoothies, sliced on toast, or added to porridge.

4. Legumes (Lentils, Chickpeas, Beans)

Legumes provide a powerful combination of prebiotic fibres and plant-based protein. They help increase microbial diversity and support healthy bowel movements. For those with IBS, starting with small amounts and rinsing canned legumes can help reduce symptoms.

How to include them: Added to soups, salads, pasta sauces, or made into dips like hummus.

5. Berries

Blueberries, strawberries and raspberries are rich in polyphenols, which act as antioxidants and support gut microbial balance. They’re also high in fibre, helping to improve regularity and overall gut health.

How to include them: Added to cereals, yogurt bowls, smoothies, or eaten fresh as a snack.

How a Dietitian Can Help Strengthen Your Gut Health

While including gut-friendly foods is a great start, restoring gut health often requires a personalised approach. A dietitian can help you:

• Identify food triggers without unnecessary restriction

• Optimise your fibre intake for regularity and comfort

• Navigate the low FODMAP diet safely (if appropriate)

• Select evidence-based probiotic or prebiotic options

• Improve meal structure to support digestion

• Address stress, sleep, and lifestyle factors impacting the gut

• Build long-term habits that maintain gut health beyond symptom relief

If you’ve been dealing with digestive symptoms for a while, you don’t have to navigate it alone. Professional guidance can help you understand what your body is telling you and support you in rebuilding a healthier, more comfortable gut.