Let me tell you something that surprises a lot of my patients: when you come into my office complaining about fatigue, anxiety, skin issues, weight gain, or even trouble focusing, I’m often thinking about your gut.

That’s right. Your gut.

As a physician trained in both conventional and holistic medicine, I’ve learned that gut health is one of the most powerful yet overlooked foundations of wellness. Most of us think about digestion as something simple: eat food, break it down, and eliminate the waste. But the truth is, your gut does so much more.

Your gut is home to trillions of microorganisms, collectively known as the gut microbiome, and they’re working around the clock to support your immune system, regulate inflammation, produce mood-stabilizing chemicals, and even influence your weight.

If your gut is out of balance, it can impact nearly every aspect of your health. Let’s dive into what that really means, and what you can do to support it.

Your Second Brain: The Gut-Brain Connection

Have you ever felt “butterflies in your stomach” before a big event? Or had a stomachache during a stressful day? That’s not a coincidence. Your gut and your brain are in constant communication via a network of nerves, hormones, and signaling molecules. We call it the gut-brain axis.

In fact, about 90% of your body’s serotonin, the “feel-good” chemical, is produced in the gut, not the brain. When your gut bacteria are imbalanced, it can throw off serotonin levels, leading to mood swings, anxiety, or even depression.

I’ve seen patients who struggled with mental health for years, and while therapy and medication helped, things didn’t fully improve until we supported their gut health. Once we addressed underlying imbalances like inflammation, poor diet, and disrupted gut flora, they began to feel more stable, energized, and focused.

Immunity Starts in the Gut

Did you know that around 70% of your immune system lives in your gut? That means your gut is your first line of defense, not just against foodborne pathogens, but against viruses, bacteria, and chronic inflammation.

When your gut lining is healthy and your microbiome is diverse, your immune system stays in balance. But when that lining becomes “leaky” (a condition known as intestinal permeability), toxins and undigested food particles can sneak into your bloodstream and trigger inflammation.

This can lead to food sensitivities, autoimmune conditions, or a general feeling of always being rundown. I’ve had patients with recurrent infections or chronic inflammation begin to bounce back simply by repairing their gut.

The Microbiome and Weight

Weight struggles aren’t always about willpower—they’re often rooted in biology. Your gut bacteria play a huge role in how you metabolize food, store fat, and regulate hunger.

Some types of bacteria are more efficient at extracting calories from food, while others help produce hormones like leptin and ghrelin that control appetite. If your gut microbiome is off, you may feel hungrier more often, crave sugar, or struggle to lose weight even with a clean diet.

Balancing the microbiome can help reset these systems and support sustainable weight loss, not through restriction, but by working with your body instead of against it.

Signs Your Gut Might Be Out of Balance

Here are a few common signs I look for that may point to gut health issues:

• Bloating, gas, or irregular bowel movements
  
• Chronic fatigue
  
• Skin problems like eczema or acne
  
• Brain fog
  
• Frequent illnesses or weak immune response
  
• Food cravings or intolerances
  
• Mood issues like anxiety or depression
  

If you’re experiencing any of these, it’s worth taking a closer look at your gut.

Dr. Ash’s Gut Health Essentials

The good news? You don’t need an expensive detox or an endless list of supplements to get your gut back on track. Here are the core habits I recommend to almost every patient:

1. Feed Your Microbiome

Your good gut bacteria thrive on fiber-rich foods—think fruits, vegetables, beans, whole grains, nuts, and seeds. These act as “prebiotics,” or fuel for healthy bacteria.

2. Add Fermented Foods

Fermented foods like yogurt, kefir, sauerkraut, kimchi, miso, and kombucha are packed with probiotics—live bacteria that help diversify your gut microbiome.

3. Reduce Sugar and Processed Foods

Sugar feeds harmful bacteria and yeast in the gut. Processed foods are often stripped of fiber and nutrients. Stick to whole, minimally processed foods as much as possible.

4. Manage Stress

Chronic stress directly impacts the gut lining and microbiome. Practice stress reduction techniques like walking, meditation, deep breathing, or journaling. Your gut will thank you.

5. Sleep Well

Good sleep supports a healthy gut, and poor sleep does the opposite. Aim for 7–8 hours of high-quality sleep per night to keep everything in sync.

6. Use Antibiotics Carefully

Antibiotics can be life-saving, but they also wipe out both good and bad bacteria. If you need them, be sure to follow up with probiotic-rich foods or supplements to help repopulate your gut.

Your Gut Is Talking—Are You Listening?

I often tell patients, “When in doubt, start with the gut.” Whether you’re dealing with stubborn symptoms or just want to feel more vibrant and resilient, your gut is the place to begin.

Total wellness doesn’t come in a single pill or one-size-fits-all plan. It comes from understanding your body and supporting its systems from the inside out, and your gut is the foundation of that work.

If you’re ready to start healing your gut and unlocking better energy, mood, and overall health, don’t ignore the signs. The path to true wellness starts right in your belly.