Carbs and Gut Health: Friend or Foe?

Carbs. They’re always in the spotlight—and often slammed. One minute they’re your best friend for energy, the next they’re the villain behind your bloating, weight gain, and sugar cravings. So what about carbs and gut health? How do they actually affect your gut?

Let’s break it down 👇

First things first: Why do we even need carbs?

Carbs are your body’s preferred fuel source. Most of them get broken down into glucose, which fuels your cells and powers you through your day. Your body even stores extra carbs as glycogen to use later (like during exercise or overnight fasting).

BUT—it’s not as simple as “carbs are good” or “carbs are bad.”

Because not all carbs are created equal.

⚡ Fast Carbs = Fast Trouble (Especially for Your Gut)

These are the refined, processed carbs—stripped of fibre and nutrients, and known for wreaking havoc on your blood sugar and digestion.

Here’s why they’re gut-unfriendly:

• They feed the wrong kind of gut bugs, disrupting your microbiome

• They cause blood sugar spikes, leading to energy crashes and cravings

• They create a pro-inflammatory environment in the gut

If you’re worried about your gut health, I’d highly recommend downloading my online course The Ultimate Gut Health Programme to help support your digestive system, whilst avoiding triggering symptoms.

It’d be impossible to include all you need to know in one blog, but the programme will have all you need to know to ensure you’re soothing your digestive system, whilst eating delicious and filling foods.

🥦 Smart Carbs = Happy Gut

Whole carbs—aka carbs that still have their fibre and nutrients intact—can actually support gut health. These feed your good bacteria, keep your digestion regular, and help reduce inflammation.

👍 Gut-loving carbs to load up on:

• Colourful veg

• Whole fruits (not juices!)

• Legumes (beans, lentils, chickpeas)

• Sweet potatoes & potatoes (skin on!)

• Wholegrains like brown rice, oats, and quinoa

Bonus tip: Pair your carbs with protein and healthy fats to keep your blood sugar stable and your gut bugs happy.

❓Should you eat fewer carbs?

That depends.

✅ If your energy is stable, your digestion is happy, and your weight is where you want it—great! Keep going.

⚠️ But if you’re constantly tired, struggling with cravings, bloating, or your gut is a mess—it’s worth reviewing your carb intake (and which carbs you’re eating).

🔥 Final Thoughts

You don’t need to fear carbs. But you do need to get smart about them.

When it comes to carbs and gut health, the goal isn’t low carb, it’s smart carb. Focus on fibre-rich, whole food carbs that nourish your gut bacteria and support balanced blood sugar.

And remember—there’s no one-size-fits-all. Your ideal carb intake depends on your age, activity levels, hormones, and gut health.

👉 Need help figuring out the right carb balance for your body and your gut? That’s what I do. Book a free call and let’s map out a personalised approach that actually works.