The Role of Gut Health In Sustaining Energy Naturally
How a Balanced Microbiome Supports All-Day Vitality
By: Megan Barefoot
During the month of June here at No Shoes Nutrition we have been focusing on natural ways to support energy levels. If you find yourself reaching for a second coffee or sugary snack just to power through the afternoon, you’re not alone. Fatigue and low energy are among the most common complaints I hear when new clients come in and the solution often lies in an unexpected place: your gut.
Your digestive system isn’t just about breaking down food; it’s the foundation of your energy, mood, metabolism, and immune system. This week let’s explore how optimizing your gut health can transform the way you feel—from sluggish to sustainably energized.
The Gut–Energy Connection
Your gut houses trillions of microbes that help digest food, produce essential nutrients, and regulate your metabolism. An imbalanced microbiome can lead to bloating, poor nutrient absorption, inflammation, and ultimately—fatigue.
According to Johns Hopkins Medicine, the enteric nervous system (your “second brain”) plays a critical role in energy regulation through its connection to the brain and nervous system, affecting everything from digestion to mood and motivation (Johns Hopkins Medicine, n.d.).
You could be eating the healthiest diet, but if your gut is inflamed or imbalanced, your body might not be absorbing what it needs.
Research on the gut microbiome shows that beneficial gut bacteria play a key role in synthesizing and enabling the absorption of B vitamins, magnesium, iron, and CoQ10—nutrients essential for mitochondrial energy production.
Additionally, butyrate, a short-chain fatty acid produced by fiber-loving gut bacteria, is the primary energy source for colon cells and plays a role in regulating lipid metabolism and insulin sensitivity (Canani et al., 2011).
Blood Sugar Stability Begins in the Belly
Gut health is super important for blood sugar regulation. An imbalanced microbiome can:
Trigger sugar cravings
Slow down insulin sensitivity
Cause erratic blood sugar highs and crashes that leave you drained
Harvard T.H. Chan School of Public Health highlights the role of SCFAs like propionate and acetate in maintaining glucose homeostasis and reducing inflammation—two key factors in stabilizing energy levels naturally (Harvard, n.d.).
Mental fatigue often starts in the gut. The gut-brain axis is a communication highway between your digestive system and your brain. When your gut is out of balance, you’re more likely to experience:
Brain fog
Anxiety or low mood
Disrupted sleep (and poor sleep = poor energy!)
A 2022 Nature Reviews Endocrinology article explains how microbial metabolites such as short chain fatty acids and tryptophan derivatives influence central nervous system function, which in turn impacts fatigue, motivation, and focus.
Signs Your Gut Might Be Draining Your Energy
You may want to watch out for several signs that your gut is asking for suppot:
Gas, bloating, or constipation
Fatigue that worsens after eating
Brain fog or irritability
Frequent sugar or carb cravings
Afternoon energy crashes
This can all be overwhleming so we couldn’t leave you without some gut-supportive tips to boost your energy naturally!
Ready to feel more energized from the inside out? Try these gut-friendly strategies:
Add fermented foods like sauerkraut, kefir, kimchi, or kombucha to your meals.
Focus on fiber—aim for 25–35g/day from veggies, flax, chia, and legumes.
Reduce sugar and processed carbs which feed the “bad” bacteria.
Stay hydrated to support regular digestion and detox.
Try gut-healing nutrients like L-glutamine, collagen, or bone broth for gut lining repair.
Trust Your Gut
When your gut is healthy, everything else runs more smoothly. This means your energy, metabolism, mental clarity, and mood will all be more balanced. Supporting your microbiome isn’t just about digestion! It’s a powerful way to build the energy you need to live a vibrant, fulfilling life.
Ready to recharge your energy from the inside out?
Let’s create a personalized gut-supportive plan for you! Book a free discovery call with me today at No Shoes Nutrition and take the first step toward feeling like yourself again.
References
Berni Canani, R., Di Costanzo, M., & Leone, L. (2012). The epigenetic effects of butyrate: potential therapeutic implications for clinical practice. Clinical epigenetics, 4(1), 4. https://doi.org/10.1186/1868-7083-4-4
The Brain-Gut connection. (2024, June 20). Johns Hopkins Medicine. https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-brain-gut-connection?utm
Methane production: A balancing act for gut health? | Microba. (n.d.). Microba. https://insight.microba.com/methane-production-a-balancing-act-for-gut-health/
Montenegro, J., Armet, A. M., Willing, B. P., Deehan, E. C., Fassini, P. G., Mota, J. F., Walter, J., & Prado, C. M. (2023). Exploring the Influence of Gut Microbiome on Energy Metabolism in Humans. Advances in nutrition (Bethesda, Md.), 14(4), 840–857. https://doi.org/10.1016/j.advnut.2023.03.015
Powell, J. (2024, November 7). Fiber - the nutrition source. The Nutrition Source. https://nutritionsource.hsph.harvard.edu/carbohydrates/fiber/
Suganya, K., & Koo, B. S. (2020). Gut-Brain Axis: Role of Gut Microbiota on Neurological Disorders and How Probiotics/Prebiotics Beneficially Modulate Microbial and Immune Pathways to Improve Brain Functions. International journal of molecular sciences, 21(20), 7551. https://doi.org/10.3390/ijms21207551
