Everything You Need to Know About Gut Health—Straight from the Expert!
Missed our Instagram Live with Dr. Megan Rossi (@theguthealthdoctor)? No worries! We’ve broken it down into the must-know insights from our chat, including her expert take on gut health, the Super Six food groups, and answers to your most pressing questions.
Key Topics Covered:
- What is gut health? More than digestion—it’s connected to immunity, hormones, and brain function.
- Endometriosis & gut health: Could your gut bacteria impact your symptoms?
- Why are gut issues on the rise? Despite health trends, stress, misinformation, and medications play a role.
- Antibiotics & gut health: What to do before, during, and after a round of antibiotics.
- The Super Six food groups: How eating a diverse range of plants transforms gut health.
- Constipation solutions: What actually works for better digestion.
- Ozempic & gut health: The risks of this trending weight loss drug.
Megan’s Insights:
What is gut health? Your gut is a nine-meter-long system that affects everything from your immune system to your mental health. Trillions of bacteria live there, influencing everything from digestion to hormone balance. Nourishing them properly is key to better health.
The Super Six: What are they? Megan’s golden rule is diversity. You should aim to eat from these six plant-based food groups daily:
- Whole grains (quinoa, oats, brown rice)
- Vegetables (broccoli, carrots, spinach)
- Fruits (apples, berries, bananas)
- Legumes (chickpeas, lentils, black beans)
- Nuts & Seeds (almonds, chia seeds, walnuts)
- Herbs & Spices (turmeric, basil, cinnamon)
Each group feeds different gut bacteria, and the more variety, the better! If your gut feels off, check if you’re missing any of these.
Endometriosis & gut health: Research is still catching up, but gut bacteria are linked to hormone regulation, particularly estrogen. While we can’t say gut health “fixes” endo, a strong microbiome may support better symptom management.
Why do gut issues keep getting worse? We’re surrounded by “health hacks,” yet gut issues are rising. Megan points to chronic stress, misinformation on social media, and overuse of certain medications (like PPIs and antibiotics) disrupting gut balance.
The truth about antibiotics: Yes, they kill harmful bacteria, but they also wipe out good ones. If you need antibiotics, take a probiotic strain like LGG (Lactobacillus rhamnosus GG) during and for a week after. Then, focus on reintroducing fiber-rich foods to help your gut recover.
Constipation fixes that actually work:
- Try psyllium husk—a natural fiber that softens stool.
- Certain types of Magnesium can help in the short term but should be combined with proper hydration (and you need to be cautious longer term as it can impact absorption of other nutrients like iron) .
- Cut back on constant snacking—your gut needs time to do its job.
- Move your body daily to help digestion.
Ozempic & gut health: Ozempic slows digestion, which can lead to bloating and constipation. While it can support weight loss, it may negatively affect gut function long term. Megan advises weighing the pros and cons carefully.
Q&A Highlights:
Can birth control impact gut health?
Not significantly, but some people experience digestive changes due to hormonal shifts.
How do I get rid of SIBO or Candida for good?
SIBO is often linked to slow gut movement. Fixing the underlying cause—like constipation or medication use—is key. Candida “overgrowth” is often misunderstood. Instead of restrictive diets, focus on nourishing your gut.
Why do fiber-rich foods make me bloat?
Your gut bacteria need time to adjust. Start with small amounts and gradually increase your intake. Rinse beans thoroughly before eating to reduce bloating.
Megan’s Top Gut Health Tips:
- Eat a variety of plants daily—get something from all six groups.
- Chew your food well (20-30 times per bite!) to aid digestion.
- Introduce fiber gradually—don’t go all in at once.
- Reduce stress, since it directly impacts gut function.
- Let your gut rest between meals—constant snacking can be disruptive if you’re struggling with constipation.
- Move your body daily to keep digestion running smoothly.