Gut Feel: How to heal your gut from the inside out
Dr. Karima Arroud, Functional Medicine Doctor at Wellth, on how to heal your gut from the inside out. The gut is the second brain. How does it work?
Your gut contains over 100 million neurons and produces around 90 per cent of your serotonin. It communicates with your brain via the vagus nerve, sending constant updates about your physical and emotional state. This gut-brain axis explains why gut health influences mood, memory, and even anxiety. What does good gut health look like?
Good gut health means optimal digestion, regular and pain-free bowel movements (typically one to three times per day), absence of bloating, minimal gas, stable energy levels, clear skin, balanced mood, strong immunity, and a sense of lightness after meals. It's not just about digestion – your gut impacts your entire system, including hormones and brain function. Alternatively, what are the symptoms of a bad gut?
Common signs include bloating, constipation, diarrhea, abdominal discomfort, excessive gas, fatigue, brain fog, skin issues (like acne or eczema), food sensitivities, and mood disturbances such as anxiety or irritability. Recurrent infections or poor immunity can also be linked to gut dysfunction. With a heightened social awareness of gut health, is there such a thing as overdoing it with probiotics?
Yes, more is not always better. Overuse of probiotics – especially without guidance – can lead to symptoms like bloating or imbalance, particularly if the strains are not tailored to the individual. The microbiome is like a garden: balance and diversity matter more than sheer quantity.
Dr. Karima Arroud, Functional Medicine Doctor at Wellth What are the common issues women in the Middle East suffer from when it comes to gut health?
Many women face bloating, sluggish digestion, and IBS-like symptoms due to high stress levels, sedentary lifestyle, poor sleep, frequent use of antibiotics, and a diet high in refined carbs and low in fiber. Vitamin D deficiency, common in the region, can also negatively impact gut function. What tests can one take to get a baseline gut health assessment?
A comprehensive stool test such as the GI-MAP is a powerful tool – it identifies bacterial imbalances, parasites, inflammation, and markers of digestion and immune function. Other useful tests include food sensitivity panels, zonulin (for gut permeability), and organic acids to assess dysbiosis and yeast overgrowth. What are the nutritional dietary sources for rebalancing the gut? And what food should one avoid that disrupt the gut health foundation?
Focus on a variety of fiber-rich vegetables, fermented foods (like sauerkraut or kefir), polyphenol-rich fruits (like berries), and omega-3s. Avoid ultra-processed foods, artificial sweeteners, excessive alcohol, and refined sugars – all of which damage the gut lining and feed harmful bacteria. Food diversity is key for microbial diversity. In terms of lifestyle, what habits can one do long-term to support a healthier gut?
Daily habits include: managing stress (chronic stress alters gut function), prioritising quality sleep, moving your body regularly, eating slowly and chewing properly, limiting unnecessary antibiotics or acid-suppressing medications and fasting overnight for at least 12 hours to give the gut time to rest.
For those looking to add live culture into your system, what is the difference between probiotics and prebiotics?
Probiotics are live beneficial bacteria that you can ingest through supplements or fermented foods. Prebiotics are the fibers that feed these bacteria – found in foods like onions, garlic, leeks, and bananas. Both are essential for a thriving gut ecosystem. There is a thin crossover between strains. For the consumer, what should we be looking out for on gut-supporting supplements?
Look for clinically studied strains like Lactobacillus rhamnosus GG (immune and gut barrier support), Bifidobacterium lactis (constipation and inflammation) and Saccharomyces boulardii (helpful post-antibiotic or for travel). Choose supplements that list the strain (not just the species), contain at least 10–30 billion CFUs, and have been tested for shelf stability. Do you suggest different dosages for those dealing with a gut-related issue – is there such a thing as overdoing it with probiotics?
Yes. Therapeutic doses may be higher short-term, but they should always be customised. For example, post-antibiotic or during travel, you may need specific strains at higher doses. However, too many probiotics without addressing diet and lifestyle won't solve the root issue – and can sometimes aggravate symptoms. This is The Discovery Issue – what is your recent wellness discovery?
A recent game-changer is the discovery of how gut microbiome diversity can influence estrogen metabolism – especially in women. The 'estrobolome,' a subset of gut bacteria, helps regulate estrogen levels. When this is out of balance, it may contribute to PMS, PCOS, or endometriosis. This has opened new doors in personalised female healthcare. – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
Images: Supplied, Getty Images, and Pexels
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Avoid ultra-processed foods, artificial sweeteners, excessive alcohol, and refined sugars – all of which damage the gut lining and feed harmful bacteria. Food diversity is key for microbial diversity. In terms of lifestyle, what habits can one do long-term to support a healthier gut? Daily habits include: managing stress (chronic stress alters gut function), prioritising quality sleep, moving your body regularly, eating slowly and chewing properly, limiting unnecessary antibiotics or acid-suppressing medications and fasting overnight for at least 12 hours to give the gut time to rest. For those looking to add live culture into your system, what is the difference between probiotics and prebiotics? Probiotics are live beneficial bacteria that you can ingest through supplements or fermented foods. Prebiotics are the fibers that feed these bacteria – found in foods like onions, garlic, leeks, and bananas. Both are essential for a thriving gut ecosystem. 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