The importance of gut health

Dr. Torrie Thompson, DC has a background in cellular biology and a doctorate in chiropractic care.

When most people think about blood sugar problems like energy crashes, cravings, or weight

gain, they immediately blame their sugar, carbs, or their metabolism.

But what if it's not always a food problem? There are people with a perfect diet, who struggle

with blood sugar regulation issues. Our blood sugar is affected by so many different factors, it's

not always as simple as eating less sugar.

Our gut health is a huge factor in how well our body manages our blood sugar.

If your gut is inflamed, imbalanced, or “leaky,” your body will have a hard time keeping your

blood sugar steady regardless of how healthy you eat.

Gut Bacteria Help You Process Sugar

You have trillions of bacteria in your gut, and they play a major role in a large majority of how

our body functions from hormone metabolism, nutrient absorption, mood and so many critical

factors in our everyday life.

When you eat, your gut bacteria help break down food and decide what actually gets absorbed

into your bloodstream. Some bacteria help you digest carbs slowly and evenly, which leads to a

gentle rise in blood sugar and steady energy.

But when your gut is out of balance from things like antibiotics, stress, or processed foods then

it can change how your body breaks down and responds to your food. This can cause your body

to pull more energy from meals and lead to faster blood sugar spikes, even if you’re eating the

same foods.

Leaky Gut Leads to Blood Sugar Swings

Your gut lining is supposed to act like a tight filter letting nutrients in and keeping harmful things

out. But when your gut gets irritated by things like processed food, parasites, stress,

inflammation or toxins, the lining can become “leaky.” This means tiny holes form that let toxins

and food particles slip into your bloodstream. When that happens, your immune system kicks

into gear and creates inflammation letting the body know there is a problem.

Inflammation makes it harder for insulin to do its job. Insulin is the hormone that shuttles sugar

out of your blood and into your cells to act as fuel. When it doesn’t work well, your blood sugar

stays high for longer. So even if you’re not eating a lot of sugar, your body acts like you are.

Over time, your body has to keep increasing its insulin production and over time to try and

counterbalance the high blood sugar. Over time, the body cannot keep up with this increased

insulin production leading to insulin resistance, fatigue, stubborn weight gain, and constant

hunger.

So What Can We Do?

So what can you do to start balancing your gut and supporting better blood sugar regulation?

First, begin with the basics: reduce inflammatory triggers. That means cutting back on

processed foods, alcohol, refined sugars, and artificial ingredients, all of which feed the wrong

bacteria and damage the gut lining. Focus on whole, nutrient-dense foods like vegetables,

high-quality proteins, and healthy fats.

Add in fermented foods like sauerkraut, kimchi, or coconut yogurt to help support beneficial

bacteria, and make sure you’re getting enough fiber to feed those good microbes. Hydration,

quality sleep, and stress reduction (through things like movement, breathwork, or time outdoors)

also play a huge role in calming gut-driven inflammation.

Once those foundational habits are in place, certain supplements can provide additional

support. Berberine is a natural plant compound that’s been shown to help lower blood sugar,

improve insulin sensitivity, and support gut health. It also helps improve the balance of bacteria

in your gut, which can reduce inflammation and improve how your body handles carbs and

insulin.

For people with sensitive digestion or absorption issues, dihydroberberine is often a better

choice. It’s the more bioavailable, active form of berberine, meaning your body absorbs and

uses it more efficiently. It also tends to be gentler on the gut and works well at lower doses.

If you’ve been eating clean, exercising, and doing “all the right things” but still feel off, tired,

moody, stuck with stubborn weight or cravings then your gut might be the missing piece. By

focusing on gut health first, you create a foundation for stable energy, fewer cravings, better

mood, and long-term metabolic health