If you’re a woman over 40, you’ve probably noticed that digestion, energy, and even mood don’t always feel like they used to. What many women don’t realize is that gut health is a silent influencer on virtually every aspect of wellness — from how energetic you feel to how well your hormones and immune system function.

Why the Gut Is Called the “Second Brain”

Your gut is more than just a digestive organ — it’s intimately connected to your metabolism, immune system, and mood. Scientists often call it the “second brain” because the gut produces many of the same neurotransmitters as your brain, including serotonin, which regulates mood. A balanced gut helps your body process food efficiently, supports a strong immune response, and keeps hormones in harmony. When the gut is out of balance, it can lead to bloating, low energy, sugar cravings, mood swings, and even slower metabolism.

The good news? There are three simple, science-backed ways to support your gut, and they’re easy to integrate into your daily routine.

1. Feed Your Good Bacteria with Probiotics

Your gut is home to trillions of bacteria — some good, some not-so-good. Supporting the balance of these microbes can help improve digestion, immune function, and even mood.

How to do it:

• Include fermented foods like sauerkraut, kimchi, miso, or kefir (dairy or non-dairy). Even 1–2 tablespoons per day can make a difference.
• Consider a high-quality probiotic supplement with multiple strains if you’re not getting enough from food. Look for strains like Lactobacillus and Bifidobacterium.
• Incorporate prebiotic foods — the fiber that feeds your probiotics — such as garlic, onions, leeks, asparagus, and green bananas.

Example: Start your day with a scoop of non-dairy kefir or add kimchi to your lunch bowl. Over time, these small additions help your gut microbiome flourish.

Tip: Consistency matters more than quantity — even a small serving every day supports long-term balance.

2. Prioritize Fiber

Fiber is the superstar nutrient for gut health. It feeds your good bacteria, supports regular digestion, stabilizes blood sugar, and keeps you feeling satisfied.

How to do it:

• Include 25–30 grams of fiber per day, aiming for a mix of soluble and insoluble types.
• Eat vegetables, fruits, legumes, nuts, seeds, and gluten-free whole grains (if tolerated). For example, a salad with spinach, chickpeas, and avocado can provide a fiber punch.
• Sprinkle seeds like chia, flax, or hemp over meals or smoothies for an easy fiber boost.

Example: A breakfast of overnight oats with chia seeds, berries, and a spoonful of almond butter can provide 8–10 grams of fiber before 9 AM — and feed your gut microbes too!

Tip: Increase fiber gradually and drink plenty of water to prevent bloating or constipation.

3. Hydration & Meal Timing

Proper hydration is essential for digestion, nutrient absorption, and keeping your gut lining healthy. Thoughtful meal timing also allows your gut to repair and function optimally.

How to do it:

• Drink 2–3 liters of water per day, including herbal teas or water-rich foods like cucumbers, watermelon, and oranges.
• Eat balanced meals every 3–4 hours to prevent blood sugar dips and overeating later in the day.
• Give your gut a 12–14 hour overnight fast (if it fits your lifestyle) to support natural repair processes.

Example: Start your day with a large glass of water, have protein and fiber at breakfast, a light balanced lunch, and end dinner at least 2–3 hours before bed. This routine stabilizes digestion, reduces bloating, and supports metabolism.

Tip: Pair meals with water or herbal tea, but avoid drinking excessive amounts during meals, which can dilute digestive enzymes.

Why Gut Health Matters

Supporting your gut isn’t just about avoiding bloating — it affects energy, mood, hormone balance, immunity, and metabolism. When your digestion works well, your whole body feels stronger, more vibrant, and more in control.

Start with these three keys today: probiotics, fiber, and hydration + mindful meal timing. Small, consistent steps can make a huge difference in your overall wellness — and they’re completely doable, even with a busy lifestyle.Want more guidance on supporting your gut and metabolism after 40? Book in for a free health and weight loss assessment with Dr. Joey today!