“The gastrointestinal system, also referred to as the digestive system or gut, is a group of organs that include the mouth, esophagus, stomach, pancreas, liver, gallbladder, small intestine, colon, and rectum,” Dardano says. “The gut serves many essential roles in sustaining and protecting the overall health and wellness of our bodies.”

To explain further, your gut is full of “good” bacteria and “bad” bacteria, according to Stacey Maedge, NTP, and owner at Gut Check Nutritional Therapy in Loomis. “In a balanced, healthy gut, the good bacteria overpopulate the bad and keep things running smoothly,” she says. “When your gut is in order, you have a stronger immune system, your emotional health (depression, anxiety, etc.) is in balance, you have zero skin issues, allergies are kept in check, your sleep is optimal, and energy is restored.” 

“When your gut is not in tip-top shape and the ‘bad’ bacteria take over, you may experience bloating, diarrhea, constipation, food allergies or sensitivities, nutritional deficiencies, excessive fatigue, cravings for sugar, or worse,” says Anna Rashidi, PharmD, at Innovative Compounding Pharmacy in Folsom.

To maintain a happy, healthy gut, Kathryn Boulter, ND, at Revolutions Naturopathic with locations in Roseville and Folsom, suggests eating a diet rich in whole foods—one that’s mostly [plant-based] and low in animal protein, sugar, and processed foods. “Eating a variety of vegetables is the best way to get vitamins, minerals, and fiber, which are essential for a healthy gut,” she says. 

According to Maedge, you can boost the “good” bacteria by eating a variety of fermented foods, such as live sauerkraut/kimchi, and other fermented vegetables and live yogurts that are low in sugar. Another option is to take a probiotic supplement. “Buy one brand and once you finish the bottle, buy one with a totally different strain of bacteria in it,” she recommends. “This will help diversify your ‘good’ bugs.”

If you’re someone who often experiences heartburn (aka, acid reflux or GERD), consistency to your meals is key. “Eating three balanced meals at consistent times throughout the day is essential for digestion,” says John McCracken, MD, Chief of Gastroenterology at Kaiser Permanente Roseville and Sacramento. “Skipping meals results in acid or enzymes in the gut that can damage the stomach or esophagus. The largest meal should be in the morning or noon hours with a lighter meal in the evening.” He also suggests limiting your coffee and alcohol intake, as both can trigger heartburn symptoms. 

Sooraj Tejaswi, MD, MSPH, Associate Clinical Professor of Gastroenterology and Hepatology at UC Davis Medical Center, says, “All individuals will—at some point in their lives—transiently experience signs or symptoms of digestive problems, such as abdominal pain, bloating, heartburn, nausea, or vomiting...Yet, when these symptoms persist for days to weeks or months, it may be time to seek medical attention.”