Let’s talk about something no one really prepares us for – what to do when your gut just isn’t right. Maybe it’s the constant bloating, the sluggish mornings, or the rollercoaster relationship with the bathroom. For many of the women I work with, it’s all of the above – and more.

In this blog, I’ll give you my 4 Golden Secrets that can genuinely shift your gut health in the right direction. These aren’t what you see on The Gram. They’re real, foundational steps that help your digestive system calm down, reset, and actually start to work.

Here they are – the 4 things I wish more people were talking about when it comes to gut health:

 

1. FLUSH: Give Your Gut the Clear Out It’s Craving

Most of us are walking around chronically dehydrated – not just in terms of water, but from a lack of hydrating, water-rich foods. Your digestive system thrives when it has wha it needs to do its job: eliminate waste and reduce inflammation.

What I recommend:

• Start your mornings with a warm lemon water or fresh veggie juice
• Load your day with cucumber, watermelon, oranges, and leafy greens
• Include soups and broths to help soothe the gut lining

This is your gentle, daily detox – no starvation required. It’s a way to support your gut in flushing out built-up waste and giving your system a much-needed break.

 

2. CLEAN: Stop Relying on ‘Healthy’ Processed Foods

This is a big one. Even the snacks with all the health buzzwords – gluten-free, vegan, keto, high-protein – can be filled with gums, fillers, and weird additives your gut doesn’t know what to do with.

Instead:

• Focus on real food. Things that come from the earth or were once alive.
• Build your plate around quality proteins, colourful veggies, and healthy fats
• Read the ingredients. If it sounds like a science experiment, skip it.

And no, you don’t need to overhaul your pantry overnight. I always tell my clients – just start with your next meal. Ask: How can I make this cleaner, fresher, more nourishing?

✨ Need help figuring out what works for you? Work with me to create a plan that’s built around your gut, your lifestyle, and your goals.

 

3. SWEEP: Fibre Isn’t Optional – It’s Essential

Fibre is one of the most underrated tools in gut repair. And not just any fibre – I’m talking about plant-based, colourful, diverse sources of fibre that act like gentle sweepers for your digestive tract.

Here’s what I tell my clients:

• 30–50g of fibre per day is the sweet spot
• Make Brassica veggies (like broccoli, cauliflower, kale, cabbage) a daily thing
• Aim for 2 cups of veg at every meal – yes, even breakfast!

Not only does this help keep things moving, but it also supports the growth of beneficial bacteria in your microbiome. You’re literally feeding the good guys – and that changes everything.

A little trick? Roast a tray of veg at the start of the week and add it to whatever you’re eating. It’s a game changer.

4. FAST: Let Your Body Breathe

Intermittent fasting isn’t about skipping meals or punishing your body. It’s about giving your gut a window of time to clean house.

When you’re constantly eating (even healthy snacks), your digestive system doesn’t get a break. But when you allow space between meals – especially overnight – something amazing happens: the Migrating Motor Complex kicks in. This is your gut’s internal broom, sweeping away old debris and keeping things flowing.

How to start:

• Try pushing breakfast to 9:00–9:30 AM
• Stop eating at least 2–3 hours before bed
• Use the overnight hours to your advantage – even 12 hours is a great start

I’ve seen this one simple shift lead to major changes: reduced bloating, better energy, clearer skin – and a gut that finally feels like it’s working with you.

What Can You Do Next?

There’s no magic pill or quick fix for gut health – and honestly, that’s a good thing. Because when you start giving your body what it truly needs – water, whole foods, fibre, and space – it responds.

And not just with better digestion. We’re talking more energy, fewer cravings, better moods, clearer skin, deeper sleep… the kind of shifts that change how you live in your body.

So if something’s been feeling off lately, let this be your sign to start paying attention. Start with the 4 golden secrets. Start with breakfast. Start with your next glass of water.

Just start.

And if you’re feeling stuck, I’d love to help. Go here to work with me and let’s create a personalised gut health game plan you’ll actually want to follow.