5 Podcasts About Gut Health: Simple Tips for a Healthy Microbiome

Oct 03, 2025

Many people don’t realise just how much the gut influences overall health. As Dr Mary and Dr Lucy share on the Real Health and Weight Loss Podcast, the gut is a complex system that impacts everything from cravings and mood to weight and inflammation. This week, we’re rounding up five clear, practical tips for caring for your gut—with no need for expensive supplements or complicated routines.

Related Podcast Episodes:

1. Eat Real Food and Ditch the Ultra-Processed

Ultra-processed foods can disrupt the balance of bacteria in the gut, leading to cravings and poor metabolic health. Choosing nutrient-rich real foods supports a healthy gut, but it's equally wise to watch out for common food additives, particularly in processed items. Additives like carrageenan, often found in plant-based milks and processed meats, have been linked to disruption of the gut barrier and increased gut inflammation, especially for those with existing digestive troubles. While inulin is a natural fibre and can help beneficial bacteria thrive, it may cause bloating and discomfort if consumed in large quantities or if the gut is sensitive.

The best approach is to keep meals simple and minimise foods containing additives—read labels and opt for ingredients you recognise.

2. Be Mindful of Added Sugar and Artificial Sweeteners

A diet high in sugar feeds unhelpful bacteria, especially those linked to weight gain and cravings. Artificial sweeteners—especially sucralose and saccharin—can also upset the gut microbiome.It’s also worth noting that many sugar substitutes, such as sorbitol and xylitol, are associated with bloating, wind, and diarrhoea because they are poorly absorbed and ferment in the gut. These sweeteners are found in "low carb" snack bars, chewing gum, and sugar-free drinks. Choosing naturally sweet foods, such as berries, is kinder to your digestive system and gut flora than relying on processed sugar substitutes.

If you do use sweeteners, keep them to a minimum and pick the least harmful options -Allulose is now available in Australia and is a reasonable option.

3. Fermented Food

Fermented foods such as yoghurt, kefir, sauerkraut, kimchi, and miso are rich in naturally occurring probiotics—live microorganisms that can help balance the bacteria in the gut. Regularly eating these foods has been shown to support digestive health, reduce inflammation, and even strengthen the gut barrier, potentially reducing gut “leakiness” and supporting the immune system.

Not all fermented foods have live cultures, so choose products labelled “naturally fermented” and look for those kept in the fridge rather than shelf-stable jars, to ensure beneficial microbes are present. Remember, start low and go slow.

4. Stress and Sleep

Chronic stress directly interferes with the gut barrier and the nervous system within the gut. Simple daily practices—such as deep breathing, gentle walks outside, or short guided mindfulness exercises—can help calm the mind and support a healthy digestive system.

Quality sleep is a key foundation of gut health. Lack of rest alters the gut microbiome, increases cravings, and raises inflammation. Keep a consistent bedtime and aim for a calming wind-down routine: turn off screens, keep your bedroom cool and dark, and try a short relaxation exercise before bed.

5. Allow Time for Change—Start Simple

There are no quick fixes for gut health (and despite what ads might say, expensive supplements aren’t usually needed). Dr Lucy and Dr Mary recommend a “garden” approach: real food, less stress, quality sleep, a bit of movement, and patience. If you stick with these basics for a few weeks, you’ll likely notice improvements in energy, digestion, and even cravings.

Dr Mary Barson and Dr Lucy are the founders of Real Life Medicine. They help women who have been on every diet under the sun, optimise their health and achieve long lasting weight loss without feeling miserable or deprived.

They do this with their 3 step framework:

Strategies to improve your metabolism
Brain-based skills to overcome self-sabotage
Tools to make it easy to implement

With this comes increased energy, vitality and confidence.