Your gut is home to trillions of microorganisms — bacteria, fungi and other microbes — that influence far more than digestion.
They affect:
- inflammation levels
- immune function
- hormone balance
- mood and emotional wellbeing
- energy levels
- brain health and cognition
At Empowered Ageing, we see gut health not as a trend, but as a foundation of healthy ageing.
When the gut is supported, the whole system works better.
That’s why our approach always combines holistic nutrition, movement, nervous system regulation and lifestyle habits — not isolated solutions.
The Gut–Brain Connection: More Than a Metaphor
The gut is often called the “second brain” — and for good reason.
More than 90% of serotonin, a key neurotransmitter involved in mood and emotional regulation, is produced in the gut. The gut and brain communicate constantly through the gut–brain axis, influencing stress response, pain perception, immune reactions and mental clarity.
As we age, this connection becomes even more important.
Digestive changes, medication use, stress, reduced movement and less dietary variety can all disrupt the microbiome — often without obvious digestive symptoms.
Supporting gut health is therefore not just about digestion.
It’s about resilience, vitality and quality of life.
A Brigitte-Inspired Approach to Gut Health
Brigitte’s holistic nutrition philosophy focuses on working with the body, not against it.
Rather than strict rules or restrictive diets, the emphasis is on:
- nourishment instead of deprivation
- balance instead of extremes
- consistency instead of perfection
Here are some of the key principles we apply.
1. Diversity Is More Important Than Perfection
One of the strongest predictors of a healthy microbiome is plant diversity.
Research shows that people who regularly eat a wide variety of plant foods tend to have more resilient and diverse gut bacteria.
This includes:
- vegetables and fruits
- whole grains
- legumes
- herbs and spices
- nuts and seeds
You don’t need complicated recipes.
Adding fresh herbs, seeds, different vegetables or herbal teas throughout the week already makes a difference.
2. Fibre: The Unsung Hero of Gut Health
Fibre is the primary fuel for beneficial gut bacteria.
It supports:
- bowel regularity
- stable blood sugar
- cholesterol balance
- reduced inflammation
Good sources include:
- vegetables and fruit
- oats, barley and whole grains
- lentils, chickpeas and beans
- nuts, seeds and mushrooms
As we age, fibre becomes even more important — yet many people eat less of it.
3. Fermented Foods: Gentle Support, Not a Cure-All
Fermented foods can support gut balance when introduced gradually and mindfully.
Options include:
- plain yoghurt or kefir with live cultures
- sauerkraut or kimchi (unpasteurised)
- kombucha
They are not mandatory — and not suitable for everyone — but when tolerated, they can support digestion and microbial diversity.
Listening to your body is key.
4. Feed Your Good Bacteria with Prebiotics
Prebiotics are specific fibres that nourish beneficial bacteria.
Examples include:
- garlic, onions and leeks
- oats
- green bananas
- cooled potatoes (resistant starch)
- asparagus and Jerusalem artichokes
Without prebiotics, probiotics cannot thrive.
5. Reduce Ultra-Processed Foods — Gently
Ultra-processed foods often contain additives, refined sugars and poor-quality fats that disrupt gut balance and increase inflammation.
Rather than focusing on elimination, we encourage:
- choosing foods closer to their natural form
- cooking more at home when possible
- reading labels with curiosity, not fear
Small changes, repeated consistently, matter more than radical overhauls.
6. Eat the Rainbow — for Your Gut and Beyond
Colourful plant foods contain polyphenols, powerful compounds that support gut health and reduce oxidative stress.
Examples include:
- berries
- leafy greens
- apples and citrus
- olive oil
- herbs, spices and even dark chocolate
Colour on your plate is information for your microbiome.
Gut Health Is Not Just About Food
This is a key Empowered Ageing principle.
Gut health is influenced by:
- movement (which stimulates digestion and gut motility)
- stress and nervous system regulation
- sleep quality
- social connection
Our movement programs, breathwork, relaxation practices and community activities all support the gut–brain connection — often in ways people don’t immediately associate with digestion.
Inspired by the Blue Zones
In the world’s longest-living communities, gut-friendly habits are part of daily life:
- simple, plant-rich meals
- regular movement
- shared meals and strong social bonds
- low chronic stress
These principles guide how we design our programs and events — adapted to modern life, without dogma.
Personalised Support for Gut Health
If you experience bloating, fatigue, low energy, digestive discomfort or inflammation, gut health may be part of the picture.
Through Brigitte’s holistic nutrition and metabolic health coaching, we support you to:
- personalise your eating approach
- improve gut and metabolic balance
- reduce inflammation
- create habits that are realistic and sustainable
This is complemented by movement, breathwork and community support — because no system works in isolation.
Healthy Ageing Starts from the Inside
Caring for your gut is one of the most effective ways to support:
- energy
- mood
- immune resilience
- mental clarity
- long-term vitality
It’s not about chasing the “perfect diet”.
It’s about creating an internal environment where your body can thrive.
Ready to Support Your Health from the Inside Out?
Explore our holistic nutrition services, movement programs, workshops and community events at
www.empoweredageing.eu
At Empowered Ageing, we don’t believe in quick fixes —
we believe in foundations that last.