Gut health has become one of the most talked about topics in the wellness world and for good reason. Most people understand that having a healthy gut is essential, but what does that really mean, and what does it look like in practice?
The gut is much more than a passing trend or a handful of buzzwords like “gut brain axis” or “leaky gut.” It is a thriving ecosystem that influences nearly every aspect of health, from digestion and immunity to metabolism, skin, and even emotional wellbeing. A balanced microbiota can help protect against obesity and type 2 diabetes, reduce the risk of kidney stones, and may even play a role in preventing osteoporosis and rheumatoid arthritis.
According to Cymbiotika’s Vice President of Research and Development, Dr. Shilpa Raut, the gut can be thought of as a garden. In her analogy, the microbiome represents the plants, while prebiotics and minerals form the soil. Healthy soil creates the foundation for vibrant growth, allowing each part of the ecosystem to flourish. When we think about the gut in this way, she explains, we start to understand that what we feed our body and how we nourish our microbes determine how well the entire system performs.
This concept inspired Cymbiotika’s Scientific Affairs Specialist, Naniel Scott, MS in Personalized Nutrition, to explore how we can better support the gut at every level. She explains that the gut is where everything begins. When it is balanced, everything else such as digestion, mood, metabolism, and energy follows.
Most of the bacteria in the gut live in the colon, or large intestine. Interestingly, the human body contains more bacterial cells than human cells. These bacteria form a diverse community that helps regulate countless processes throughout the body. To keep that community thriving, it is important to focus on three pillars: prebiotics, probiotics, and minerals.
Prebiotics are the food source for beneficial bacteria. They are typically fibers that our bodies cannot digest but our microbes can. When prebiotics are fermented by gut bacteria, they produce short chain fatty acids such as butyrate, acetate, and propionate. These compounds fuel intestinal cells, strengthen the gut barrier, and help prevent the growth of harmful pathogens.
Soluble fiber is one of the most effective prebiotics. Found in foods such as beans, lentils, oats, apples, and berries, it dissolves in water to form a gel-like substance that slows digestion. This process helps balance blood sugar, lower cholesterol, and promote steady energy levels. Insoluble fiber does not dissolve and moves through the digestive tract largely intact. Its primary role is to promote healthy bowel movements and prevent constipation. Research suggests it may also reduce the risk of colon cancer by keeping waste moving efficiently through the large intestine.
Fiber is one of the simplest yet most powerful ways to support gut health. It is often underestimated, yet it has a profound impact on overall wellbeing.
Probiotics add healthy bacteria to the mix. They are living microorganisms that help maintain balance within the microbiome. Different strains deliver different benefits. Some improve digestion and nutrient absorption, others strengthen the immune system, and some influence mood and brain function through the gut brain connection.
For those who prefer a food first approach, fermented foods such as yogurt, kefir, kimchi, sauerkraut, and kombucha naturally supply beneficial bacteria. For more targeted results, probiotic supplements can also be effective when chosen based on specific health goals. Not all probiotics are the same, and different strains have unique effects, so finding one that supports individual needs is key.
Minerals are another vital part of this equation. Magnesium, for example, plays an important role in gut health. It supports regular motility, helps reduce inflammation, and promotes the growth of beneficial bacteria such as Akkermansia muciniphila. It is also essential for the production of glutathione, one of the body’s most powerful antioxidants, which protects the gut lining and supports tight junction integrity, the barrier that prevents toxins from entering the bloodstream while allowing nutrients to pass through.
When thinking about gut health, people often focus on probiotics and fiber, but minerals are equally important. They help maintain balance and allow all these processes to work together efficiently.
The gut microbiome can be seen as the body’s control center. When it is diverse and balanced, it supports digestion, metabolism, immunity, skin clarity, mood, and even cognitive health. When it is out of balance, it can contribute to inflammation, fatigue, and other systemic issues.
As Dr. Raut explains, your gut is a reflection of your overall health. When you tend to it with care, like a garden, it will nourish every other part of your body.
Because when it comes to wellness, healthy soil truly grows everything better.
References
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Gaike AH, Kalamkar SD, Gajjar V, Divate U, Karandikar Iyer S, Goel P, Shouche YS, Ghaskadbi SS. Effect of long term oral glutathione supplementation on gut microbiome of type 2 diabetic individuals. FEMS Microbiol Lett. 2023 Jan 17;370:fnad116. doi: 10.1093/femsle/fnad116. PMID: 37935462.
