What is gut health and why does it matter?

Gut health refers to the balance and function of your digestive system, including the trillions of bacteria in your microbiome. A healthy gut influences your immune system, mood, energy, hormones, skin, and sleep. The good news is the gut is highly responsive to nutrition and lifestyle changes.

Some bloating after meals is normal, but significant daily bloating or persistent discomfort is your gut signalling that something needs attention. Common causes include dysbiosis, food intolerances, slow gut motility, stress, and hormonal changes. Identifying the underlying cause, rather than eliminating foods, is what leads to lasting improvement.

What are the signs of an unhealthy gut?

Common signs include frequent bloating, constipation or diarrhoea, abdominal pain, fatigue after eating, brain fog, poor sleep, skin issues, and getting sick often. Less obvious signs include sugar cravings, mood changes, and worsening food sensitivities. An unhealthy gut can show up in ways that do not immediately seem digestive at all.

How long does it take to improve gut health?

Many people notice meaningful changes within 4-6 weeks of consistent dietary and lifestyle changes. More complex conditions like IBD or long-standing IBS typically take 3-6 months of sustained change. What matters is building habits you can actually maintain long-term.

What foods are good for gut health?

The single biggest predictor of a healthy gut microbiome is plant food variety. Aim for 30 different plant foods per week. Fermented foods, prebiotic-rich vegetables, and oily fish are standouts. Ultra-processed foods, excessive alcohol, and low-fibre diets consistently reduce microbiome diversity.

Do I need to take probiotics?

Probiotics can be useful but are not the first thing most people need. The most impactful step for most people is increasing plant diversity in the diet, which feeds existing gut bacteria. If considering a supplement, getting guidance on the right strain for your specific situation is worthwhile.

Do I need to go gluten-free to improve my gut health?

Not unless you have coeliac disease or diagnosed non-coeliac gluten sensitivity. For most people, there is no evidence that removing gluten improves gut health. If you suspect gluten is a problem, get properly tested for coeliac disease before removing it from your diet.

What are fermented foods and should I be eating them?

Fermented foods including yoghurt, kefir, sauerkraut, kimchi, miso, and sourdough are among the most well-researched additions for gut health. Regular consumption increases microbiome diversity and reduces inflammatory markers. Most people benefit from including small amounts daily.

Why am I so bloated during perimenopause?

As oestrogen and progesterone fluctuate during perimenopause, digestion slows, gut motility changes, and the microbiome shifts. This means food sits in the digestive system longer, producing more gas. Targeted nutrition changes including increasing fibre and adding fermented foods can make a real difference.

How does the gut microbiome change during perimenopause and menopause?

As oestrogen declines, gut bacteria diversity tends to decrease, affecting digestion, metabolism, immune function, and mood. A less diverse microbiome is linked to increased inflammation and slower gut motility. Diet is one of the most powerful ways to support microbiome diversity at any life stage.

Can improving gut health help with perimenopause symptoms?

Yes. Gut bacteria called the estrobolome directly influence how the body processes oestrogen, meaning gut imbalances can intensify hot flushes, mood changes, and irregular cycles. Gut health also affects serotonin production, which influences mood, sleep, and anxiety. Focusing on gut health and managing hormonal symptoms are often the same goal.

I've cut out lots of foods but still have gut symptoms. What's going on?

Removing foods treats the symptom, not the cause. The underlying imbalance, whether dysbiosis, poor gut motility, or a disrupted gut barrier, is still there. Over time, excessive elimination reduces microbiome diversity, making the gut more reactive. The goal is to understand what is driving symptoms, not find more foods to cut out.

Can nutrition help with perimenopause symptoms beyond gut health?

Absolutely. Nutrition significantly impacts blood sugar balance, energy, mood, cravings, joint pain, brain fog, and muscle mass during perimenopause. Gut health also influences oestrogen metabolism, meaning what you eat can affect hormonal balance more than most people realise.

Why is fibre important for women in midlife, and how much do I need?

Fibre feeds beneficial gut bacteria, supports regular bowel movements, regulates blood sugar, reduces cholesterol, and plays a role in oestrogen metabolism. The recommended intake is around 25-30g per day, but most Australians fall well short. Increase gradually and focus on variety from vegetables, fruits, legumes, and wholegrains.

What foods help with bloating?

Foods that commonly support better digestion include fermented foods like yoghurt, kefir, and sauerkraut; cooked vegetables; ginger and peppermint tea; adequate water; and gradually increasing dietary fibre. Triggers vary from person to person, which is why identifying the underlying cause matters more than following a generic list.

What is the difference between IBD and IBS?

IBD (Crohn's disease and ulcerative colitis) is an autoimmune condition causing chronic inflammation and physical damage to the digestive tract, diagnosed through scopes and biopsies. IBS is a functional gut disorder with no visible structural damage. Both benefit from nutrition support but require different approaches. IBD also requires ongoing medical management.

What can I eat with IBD (Crohn's disease or ulcerative colitis)?

During a flare, focus on easily digestible, lower insoluble fibre foods such as well-cooked vegetables, white rice, eggs, fish, chicken, and bone broths. During remission, the goal shifts to rebuilding the microbiome, addressing nutrient deficiencies, and gradually increasing dietary variety. There is no single IBD diet as triggers vary widely between individuals.

Can diet help prevent or reduce IBD flares?

Diet does not cause IBD but can influence how often and how severely flares occur. An anti-inflammatory eating pattern emphasising oily fish, colourful vegetables, adequate protein, and fermented foods is well-supported. Ultra-processed foods, alcohol, and artificial emulsifiers are associated with increased inflammation and should be limited.

Is it safe to eat fibre when you have IBD?

During a flare, reducing insoluble fibre from raw vegetables, wholegrains, and skins may ease symptoms. Soluble fibre from oats, psyllium, and cooked carrots is often well-tolerated and supports gut healing. During remission, gradually reintroducing fibre variety is important for microbiome health and long-term inflammation reduction.

Are there foods I should avoid with IBD?

During flares, foods that commonly aggravate symptoms include raw vegetables, spicy foods, high-fat or fried foods, caffeine, alcohol, and dairy if lactose sensitive. Outside of flares, ultra-processed foods, artificial emulsifiers, and alcohol are worth limiting. Over-restriction is a common problem in IBD. The goal is the least restrictive diet that keeps you well.

What nutrients are commonly deficient in people with IBD?

Iron deficiency anaemia is one of the most common, caused by blood loss and poor absorption. Vitamin D, B12, folate, zinc, magnesium, and calcium are also frequently low, particularly in Crohn's disease where the small intestine is affected. These deficiencies affect immune function, mood, bone density, and overall disease management.

What qualifications does Karen have?

Karen holds a Bachelor of Health Science in Complementary Medicine and an Advanced Diploma of Nutritional Medicine. She is a clinical nutritionist with a special interest in gut health, IBD, and women's hormonal health, and is a registered member of ANTA.

How much does a nutrition consultation cost?

Initial consultations are $195 and follow-up consultations are $170. A free 20-minute Discovery Call is available with no obligation. A Gut Microbiome Testing Package is also available at $720, including a comprehensive Microba test, full report, and personalised nutrition consultation.

Can I claim nutrition consultations on my health fund?

Yes. As a registered ANTA member, Karen is recognised as a nutrition provider by HBF Health, Health Partners, Latrobe Health Services, Mildura Health Fund, Peoplecare Health Insurance, Phoenix Health Fund, see-U by HBF, St Lukes Health, Teachers Health Group, Westfund Health Insurance, AHM, GU Health, Medibank, and NIB (including AAMI, APIA, ING, Qantas, and Suncorp). This list is current as at July 2026.

Do you offer online consultations?

Yes. Consultations are available both in-person and online. Online consultations are just as thorough and personalised as face-to-face appointments, making it easy to access support no matter where you are located in Australia.

What is gut microbiome testing and do I need it?

Gut microbiome testing analyses the bacteria, fungi, and microorganisms in your gut. Karen offers Microba's clinical grade test, one of the most comprehensive available in Australia, which sequences the entire DNA of your gut microbiome. It is not essential for everyone but is a powerful tool for people with complex gut symptoms, IBD, or persistent IBS.

How do I get started with The Foodie Nutritionist?

The easiest first step is booking a free 20-minute Discovery Call. It is a no-obligation conversation to talk through your health concerns and get a feel for whether working together is the right fit. You can also book an Initial Nutrition Consultation directly if you are ready to get started.

PoopMaxxing: What the Viral Gut Health Trend Gets Right - and Where It Goes Wrong

Jul 19
4 min read

There is a new wellness gut health trend doing the rounds on social media, and the name alone tends to get a reaction.

PoopMaxxing.

Yes, really!

If you have seen it on your feed and felt a mix of curiosity and a raised eyebrow, you are not the only one. This is a trend that genuinely divides people, and there is a good reason for that.

So what exactly is PoopMaxxing?

PoopMaxxing is a social media trend built around one simple goal: better, more regular bowel movements.

The thinking goes that if you load up on as much fibre as possible - at every meal, every snack - you will be more regular, less hungry, and generally healthier.

It is closely linked to its sibling trend, fibremaxxing, which is all about maximising fibre intake. PoopMaxxing is really the same idea with a more, shall we say, attention-grabbing name.

As it turns out - underneath the buzzword, there is a real nugget of truth.

But there is also a catch.

What the poopmaxxing trend gets right

Fibre intake really matters. It is one of the most underrated parts of eating well, and most of us are simply not getting enough.

Fibre helps keep your bowel function regular
It feeds the beneficial bacteria in your gut, which in turn support your digestion, your immune system and far more
It helps steady your blood sugar and cravings
And it can keep you feeling satisfied for longer

Most adults need somewhere around 25 to 30 grams of fibre a day, and a lot of people fall well short. So a trend that gets people thinking - and talking - about fibre is not all bad. Regarding that, the PoopMaxxers have a point.

And there is one more thing worth mentioning. For a long time, poo has been a faintly embarrassing, hush-hush topic - especially for many women. Anything that helps us talk about a normal, important bodily function without cringing is a step in the right direction.

Your bowel habits are one of the clearest daily windows into your gut health.

They are worth paying attention to.

The last piece of toilet paper hanging off a toilet roll on a silver metal roll hanger. Had the words 'Don't Panic!' written on the paper

Where poopmaxxing goes wrong

The problem is in the word maxxing.

When you suddenly flood your system with far more fibre than it is used to, your gut bacteria from your microbiome get to work fermenting it - and that fermentation produces gas.

The result is often bloating, cramping, wind and discomfort. Ironically, a trend aimed at making your gut feel better can leave it feeling worse.

There are a few other catches:

Fibre needs water. If you ramp up fibre without drinking enough fluid, things can actually slow down rather than speed up
More is not always better. Eating well above your needs - some research points to over 50 grams a day - is more likely to cause symptoms than solve them
It is not right for everyone. Anyone in a flare of a condition like IBD or diverticulitis, and some people with other digestive conditions like IBS, may need a very different approach. A trend cannot know your history. You, and a practitioner who does, can.
The mindset matters. When a healthy habit tips into chasing the "perfect poo" and tracking every gram, it stops feeling nourishing and starts feeling like pressure. That is rarely good for anyone.

A gentler way to support your gut

The good news is that you do not need a trend to look after your digestion. You need a steady, realistic approach.

Build up slowly. If you want more fibre - and many of us could use a little more - add it gradually over a few weeks so your gut has time to adjust
Go for variety, not just volume. Different plants feed different gut bacteria. A colourful mix of vegetables, fruit, legumes, wholegrains, nuts and seeds does far more than one big bowl of bran
Time it well. Crunchier, plant-rich foods - think the "C" vegetables like carrots, celery, cucumber and cabbage - are easy to eat earlier in the day, giving them more time to move through. A handy way to remember it: crunch before lunch - just like the school kids
Drink your water. Fibre and fluid work as a team
Get it from real food first. Whole foods bring fibre alongside vitamins, minerals and other goodness. Supplements have their place, but they are not the foundation
Listen to your body. Comfortable, regular digestion and a little more energy is the goal. Discomfort or changes in bowel habits is a sign to gently ease off, not to push harder

The bottom line (no pun intended)

PoopMaxxing and fibremaxxing are typical gut health wellness trends - real, useful ideas wrapped in an extreme approach.

Fibre is wonderful. 'Maxxing' anything rarely is.

If your digestion feels off and you are honestly not sure what is helping and what is not, you do not have to work it out from your socials feed.

If you would like a clearer picture of what your gut actually needs, I would love to help - my free discovery call is a relaxed, no-pressure chat about what is going on for you and your gut health and microbiome, or you could start off with my free gut health quiz to see what your gut might be telling you.

Take the free quiz here → https://thefoodienutritionist-guthealthquiz.netlify.app/

The Foodie Nutritionist

Why "Eat Less, Move More" Doesn't Work for Your Body or Your Digestion in Perimenopause

Winter Bloating: Why You're More Bloated in the Colder Months