Top Gut Health Questions, Answered by a Dietitian

True Protein Blog Avatar Fallback reviewed by our Nutrition Team 30 June 2025

Feeling lost in the world of gut health advice? From probiotics to fibre and everything in between, we asked dietitian Holly your top 10 questions to help you better understand your gut and how to support it.

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Top Gut Health Questions, Answered by a Dietitian

With so much talk about gut health lately, it can be hard to separate fact from fiction. From spotting the signs of an unhealthy gut to understanding how it impacts everything from mood to immunity, we’re here to make it simple. That’s why we’ve asked accredited dietitian Holly to weigh in on your most common gut health questions. Consider this your go-to guide for building a healthier, happier gut, straight from a trusted expert.

 

1. What are the signs of an unhealthy gut?

An unhealthy gut forms when there’s an imbalance of good microbes. The good microbes do a lot for our bodies, like helping us use energy from our food, clearing toxins, fighting viruses, and helping produce essential vitamins.

The signs of an unhealthy gut can include digestive issues like diarrhoea, constipation, bloating and abdominal pain. Everyone experiences digestive symptoms every now and then, but the issue is when these symptoms become chronic and occur regularly for a long time. 

Symptoms also go beyond the gut because the gut is connected to the whole body! These can include issues with sleep, skin rashes, food intolerances, a weakened immune system and mood disorders. 


2. Which foods help improve gut health the fastest?

To promote optimal gut functioning, you should be including dietary fibre and fermented foods into your diet.

Dietary fibre is the indigestible part of plants that the body cannot digest which helps keep the digestive system healthy. We want to aim for 25-30g/day. Dietary fibre is found in:

  • Fruits 
  • Vegetables
  • Legumes 
  • Whole grains 
  • Nuts and seeds 

Fermented foods contain beneficial bacteria that increase gut diversity, found in foods like:

  • Kimchi
  • Sourdough
  • Sauerkraut
  • Probiotic yoghurt
  • Miso 

 

3. Is bloating a sign of poor gut health?

A small amount of bloating after a meal is actually normal and a sign of healthy gut microbiome (because when microbes feed off fibre, gas produces as a result). 

It becomes a problem if you’re bloated for a long period throughout the day and it feels uncomfortable/painful. That can be due to things like food intolerances or even stress. If you’re experiencing severe or frequent bloating, it’s best to get personalised advice from a medical professional or a dietitian. 


4. How do probiotics and prebiotics actually work - and do I need both?

Prebiotics FEED the good bacteria, whereas probiotics CONTAIN good bacteria for the gut. If you are consuming a balanced diet, you are likely getting a sufficient amount of both. 


5. Can stress really affect your gut?

Yes! The gut is connected to the brain via a huge nerve called the vagus nerve where a lot of communication happens.

Emerging research shows that having a healthy and diverse gut microbiome can actually help us manage our stress. 

Gut microbes feed off fibre and produce metabolites as a result that have anti-inflammatory effects, preventing toxins/harmful molecules from getting into the brain. 

They also help to supply the brain with building blocks that brain needs to make serotonin (happy hormone) and dopamine (ooh I like it, do it again). 


6. What role does fibre play in gut health?

Fibre is a type of carbohydrate that does not get digested. Instead, it travels through to the colon and feeds the gut microbes. 

Fibre doesn’t just help you poo better; it soaks up the bad cholesterol, balances blood sugar levels, supports the gut barrier lining, keeps you fuller for longer and protects the heart. 


7. Can improving gut health help with skin issues, energy levels or immunity?

Yes! Certain gut bacteria help break down the nutrients that are needed for wound healing and DNA replication. 

In terms of immunity, the microbes help defend and protect your body from the harmful bacteria. The more diverse the gut is, the wider the variety of microbes you have, which gives you better protection against pathogens. 

And for energy levels, your gut actually produces B vitamins which are required for energy production! 

 

8. How long does it take to see results when improving gut health?

Dietary changes can alter the microbiome within days, however long-term gut benefits can take several months and requires regular and a maintained intake of dietary fibre. 


9. When should someone consider a gut health supplement — and what are should they look for in a good one?

Gut health supplements (such as pro or prebiotics or fibre) can be helpful but are generally not necessary if you are consuming a balanced and diverse diet. 

In some cases, they can be helpful for easing symptoms of gut conditions (like IBS), food intolerances, antibiotic use or if you’re struggling to get enough fibre into your diet. 

Look for ones with specific strains that have been heavily researched (like lactobacillus and bifidobacterium) or ones containing prebiotic fibre. 

True Gut Health is a great option as it contains partially hydrolysed guar gum (a prebiotic fibre) and green banana starch (a type of resistant starch) to support beneficial gut bacteria and digestive balance.



10. What's one simple change I can make today to start supporting my gut?

Add one more fibre food to your meal, whether it be adding extra veggies into your stir fry, garnishing some herbs on your meals or sprinkling some nuts and seeds onto your breakfast

 

References

Cheng, L. H., Johnson, B. M., & Thorne, P. S. (2019). Gut microbiota and probiotics in depression: Mechanisms of action and future directions. Nutrients, 11(2), 271. https://doi.org/10.3390/nu11020271

Kim, B., & Shin, J. (2018). The microbiota–gut–brain axis in neuropsychiatric disorders: Pathophysiological mechanisms and novel treatment approaches. Journal of Translational Medicine, 16(1), 1–13. https://doi.org/10.1186/s12967-017-1175-y

Stanford Center on Longevity. (2024, April 8). More than a gut feeling: How your microbiome affects your mood. Stanford Center on Longevity. https://longevity.stanford.edu/lifestyle/2024/04/08/more-than-a-gut-feeling-how-your-microbiome-affects-your-mood/

Clarke, G., Grenham, S., Scully, P., Fitzgerald, P., Moloney, R. D., Shanahan, F., Dinan, T. G., & Cryan, J. F. (2013). The microbiome–gut–brain axis during early life regulates the hippocampal serotonergic system in a sex-dependent manner. Molecular Psychiatry, 18(6), 666–673. https://doi.org/10.1038/mp.2012.77

Johns Hopkins Medicine. (n.d.). Bloating: Causes and prevention tips. Johns Hopkins Medicine. https://www.hopkinsmedicine.org/health/wellness-and-prevention/bloating-causes-and-prevention-tips

IMPORTANT INFORMATION: all content provided here is of a general nature only and is not a substitute for individualised professional medical advice, diagnosis or treatment and reliance should not be placed on it. For personalised medical or nutrition advice, please make an appointment with your doctor, dietitian or qualified health careprofessional.