My Not-So-Sexy Guide to Gut Health

Allow me to set the scene (with probably too much information). 

I had just moved to Berlin to dance professionally and was indulging in many German delicacies without hesitation— namely, my daily train station pretzel. I’d always been able to eat whatever I wanted, and now I was in a country whose carb-loaded cuisine felt made for me. I savoured every bite. Until I didn’t. 

After a few months, I began to develop (sorry to say) a constantly bloated stomach and inability to use the bathroom, for days at a time. I slowly became my own humiliation— the friend with the upset stomach. As a person, it was uncomfortable and embarrassing, but as a professional dancer, it felt like a career block. With my body as my job, its dysfunction left me feeling lethargic and out of shape. A year later, my once-occasional stomach issues had worsened tenfold. I was leaving events with sharp cramps, or skipping them altogether because the pants I had hoped to wear wouldn’t fit over my rock-hard, bloated stomach. It was an extremely unsexy low point.

I had never dealt with gut issues before and couldn’t understand how they developed out of nowhere. I hoped they’d pass on their own, but naturally, they didn’t. Instead, I experienced every textbook symptom of poor gut health; constipation, bloating, pain and cramping, fatigue, and a new array of acne. I missed dance training and social events alike, worried about how I might feel once I got there. Worse than my physical symptoms, were the emotions that came with them. I felt uncomfortable in my own skin, as if I was living in someone else’s body. My pants stopped fitting, my skin worsened, and I began to question my health and habits. As an athlete, I prioritized wellness above everything, yet when I looked in the mirror, I felt like I’d let myself go. I was caught in a mental battle against myself, wondering what happened to my once working body.

Eventually, I went to the doctor. I couldn’t even remember the last time I’d been to the bathroom, and my mental health was circling the drain. I was sent for bloodwork to rule out any major illnesses and thankfully, was cleared from them all. I was incredibly fortunate and incredibly frustrated, feeling farther from answers than ever. My doctor concluded that I had IBS and prescribed my idea of torture — a low FODMAP, gluten-free, dairy-free diet, and daily laxatives (yes, daily) until my body regulated.

And so it began. I became the person who shops in the “free-from” aisle, grieving my train station pretzels and culinary freedom. 

As you can imagine, low FODMAP, gluten-free, dairy-free is incredibly restrictive. I lost the pillars of my diet and was left with eggs on gluten-free toast (which crumbled at the first bite like a dry sandcastle) and squares of dark chocolate to maintain my morale and sanity. I knew that I wouldn’t be able to sustain the diet I had been prescribed, and was desperate to get off the daily laxatives (please). As my stomach slowly softened and deflated — as if someone had popped a hole in it — I began reintroducing foods, finding alternatives, and curating my own sustainable diet. 

Months later, I’m relieved to say I’m finally regular again—and back in my old jeans. By focusing on what actually worked and building a diet that I could sustain (and that didn’t feel like torture) I learned that my body needed its own curated set of tools.

So, here are my unsexy, yet effective gut-health helpers.

What I’m Eating 

Unfortunately, I’m still not eating gluten. I’ve tried to reintroduce it many times, and without fail, it balloons my stomach and stalls my digestion. Instead, I’ve focused on finding bearable gluten-free alternatives (Iike this gluten-free sourdough), or making my own (like these protein bagels, which you can easily sub in gluten-free flour). Dairy is an ongoing battle. While I’m still loyal to lactose-free milk, I’ve added fermented products like cottage cheese, kefir, and Greek yogurt to support my gut microbiome.

I still cook primarily low FODMAP, but have branched out at restaurants or with friends. I’m flexible FODMAP, I guess. So far, I’ve attempted garlic and onions (success!), mushrooms (less success), and the fibrous fruits and vegetables I missed dearly. I’ve found that it’s more important to focus on amount and frequency than strict avoidance. 

Perhaps the greatest helpers in my gut-health journey have been kiwis and psyllium husk. Kiwis are packed with fibre, vitamins, and antioxidants—and they promote regular bowel movements. Research shows that eating two kiwis a day (skin on, unfortunately) can improve stool consistency and frequency, which I can confirm. Psyllium husk has offered similar benefits, easing many of my IBS symptoms. I mix three teaspoons into my kefir with cinnamon and honey, and drink it daily.

How I’m Eating

Managing my gut-health has been equally about how I eat. My doctor suggested three evenly spaced out meals a day, eating slowly and putting the fork down between bites. This mindful eating not only drastically decreased my bloating, but highlighted my previously rushed eating patterns. I used to eat quickly — barely even chewing — and then wonder why my stomach was inflamed. Eating slowly, chewing properly, and allowing my body to actually digest has been incredibly useful. 

What I’m Doing

Gut health goes far beyond what’s on the plate. Alongside changing my diet and eating patterns, I had to shift my lifestyle. Stress takes a massive toll on digestion, and with my nonstop, active schedule, I had plenty. In an attempt to lower my cortisol, I swapped late-night screen time for reading and started waking up half an hour earlier to allow time for a calmer morning. I also traded some runs and gym sessions for hot yoga, focusing on breath and flexibility instead of maxing out my heart rate.

If I’ve learned anything on this gut-health journey, it’s that real healing isn’t sexy at all. It’s frustrating, unglamorous, and filled with many laxatives and failed gluten-free baking projects. It’s time-consuming, and at times, all-consuming. Annoyingly, it became part of my personality, as I strolled the free-from aisles and scanned allergens on every menu. But, to anyone struggling with regularity, the effort is worth it. Putting yourself first, seeing a doctor, and cutting out garlic if you have to (I know it hurts), does wonders— for your physical and mental health.

And as it turns out, nothing feels sexier than going to the bathroom every day.