Science-backed ways to support your gut with Bella Hookway

It’s no secret that gut health is having a moment but for women, it’s far more than a trend. The gut influences everything from our energy and mood to our hormones, skin, and stress response. When it’s out of balance, we feel it everywhere.

To explore this deeper, we interviewed Bella Hookway, Clinical Nutritionist, Pilates instructor, and founder of Enlivenwell Nutrition. Bella takes an integrative approach to women’s health, combining evidence-based nutrition with mindful movement and nervous system support. Her work helps women move beyond quick fixes to uncover the root causes of bloating, fatigue, and hormonal imbalance so they can feel energised, confident, and connected in their bodies.

In this conversation, Bella shares what every woman should know about gut health from how stress impacts digestion to the truth about alcohol, fibre, and supplements and practical ways to restore balance from the inside out.

Let’s start with the basics. What exactly is the gut microbiome, and why does it play such a vital role in women’s overall health and wellbeing?

The gut microbiome refers to the trillions of bacteria, fungi, and other microbes living in our digestive tract. These organisms play a huge role in our digestion, mood, immune system, hormones, and even how we metabolise nutrients.

For women, a balanced microbiome supports everything from clear skin and steady energy to a regular menstrual cycle and reduced PMS. When this balance is disrupted, from stress, diet, medications, or environmental factors it can lead to bloating, fatigue, mood changes, and hormone imbalances. In short, when your gut is out of balance, everything else feels off too.

Stress seems to affect everything, including digestion. How does stress impact gut health, and what are some practical ways women can support their gut during busy or stressful times?

Stress directly affects digestion through the gut–brain axis. When we’re in a constant state of “fight or flight,” our body diverts energy away from digestion. This can slow down motility (causing bloating or constipation), increase gut permeability (“leaky gut”), and alter our microbiome balance.

Practical ways to support gut health during stress:

• Eat mindfully: take a few deep breaths before meals to activate the “rest and digest” state.

• Incorporate gentle movement: walking, Pilates, or stretching help calm the nervous system and support motility.

• Add calming nutrients: magnesium, and herbal teas like chamomile or lemon balm can be soothing.

• Prioritise rest: your gut thrives when your nervous system feels safe.

Alcohol and the gut.. what’s the real story? How much is “too much,” and what are the best ways to support gut repair after drinking?

Alcohol disrupts gut bacteria, increases inflammation, and can damage the gut lining, even small amounts can have an impact, especially if consumed regularly. There’s no one-size-fits-all threshold, but for most women, 1–2 drinks per week is a good limit for optimal gut and hormonal health.

After drinking alcohol, support your gut by:

• Rehydrating with electrolytes or coconut water.

• Including liver-supportive foods like bitter greens, dandelion tea, and cruciferous vegetables.

• Restoring beneficial bacteria with probiotic-rich foods (e.g., kefir, sauerkraut) and prebiotic fibres (like chia seeds and oats) if tolerated.

We are told to “eat more fibre,” but is it possible to increase it too quickly? Should we build up our fibre intake, and what are your go-to sources?

Absolutely, increasing fibre too quickly can lead to bloating, gas, or discomfort. Our gut bacteria need time to adapt to changes in fibre intake. The key is to start slow and build gradually.

My go-to fibre sources are:

• Soluble fibre: oats, chia seeds, psyllium, kiwi, and cooked veggies (gentle on the gut).

• Insoluble fibre: brown rice, nuts, seeds, and leafy greens (great for regularity).

Aim for a mix of both types daily to nourish your microbiome.

There’s a big link between gut and hormonal health. Can you explain how gut balance influences our hormones, mood, and even symptoms like PMS or fatigue?

Our gut helps regulate hormones through gut bacteria like estrobolome, which is responsible for eliminating excess estrogen. When this balance is off, it can lead to things like estrogen dominance, contributing to PMS, breast tenderness, mood swings, or fatigue.

The gut also produces neurotransmitters like serotonin, so poor gut health can directly affect mood and energy. Supporting the gut with fibre, antioxidants, and stress management can help balance hormones naturally and reduce those cyclical symptoms many women experience.

What about personalised testing? Are stool tests or microbiome mapping useful, and when should someone consider doing them?

Stool and microbiome testing can be incredibly valuable for uncovering the “why” behind symptoms like bloating, constipation, diarrhoea, fatigue, PMS, hormonal and skin conditions. They help identify bacterial imbalances, pathogens, and digestive insufficiencies that aren’t always obvious.

I recommend testing when someone has ongoing symptoms despite making dietary or lifestyle changes. It allows us to create a targeted, evidence-based plan instead of guessing.

Supplements can be overwhelming. Which ones do you find helpful for supporting gut balance?

I like to keep supplements simple and purposeful. Some of my go-to’s include:

• Probiotics: strain-specific, based on individual needs (e.g., Lactobacillus rhamnosus GG or Bifidobacterium bifidum). Some can worsen symptoms so best to work with a practitioner using these.

• Prebiotics: like partially hydrolysed guar gum (PHGG) for gentle fibre support for constipation

• Digestive support: Iberogast you can get from your local chemist can help with IBS flare ups like bloating, food reactivity

• Nervous system support: Magnesium Glycinate (better tolerated on the gut), chamomile and other herbal teas.

Supplements work best when layered on top of solid nutrition and lifestyle foundations — they’re the icing on the cake. Working with a practitioner helps ensure you’re choosing what truly supports your unique needs.

Bloating and discomfort are so common. What are some of the most frequent causes or issues you see in the clinic, and how can women start identifying their own triggers?

Common causes include:

• Motility: understanding if you have slow or fast digestion can help you understand your “why” behind your symptoms. There is a simple at home test you can do for this. Please reach out to me for free test instructions on this. Attentively, you can research the sesame or corn test.

• Imbalanced gut bacteria (dysbiosis or SIBO): this often requires testing

• Constipation or poor bile flow: from stress, alcohol intake, lack of fibre (found in fruit & veg).

To identify triggers, I often recommend keeping a symptom and stool diary (our body’s report card) for 1–2 weeks. Noticing patterns such as bloating or loose stools during stressful periods can provide huge insight into what’s driving or worsening symptoms.

Meal frequency often sparks debate. From a gut health perspective, is it better to eat three larger meals or smaller, more frequent ones? How does spacing out meals impact digestion and the microbiome?

For most people, three balanced meals with space between is ideal, allowing 3-5 hours. When we constantly snack, the gut’s natural “cleansing wave” (the migrating motor complex) doesn’t get a chance to activate, leading to bloating or sluggish digestion.

However, there’s no single rule, women with blood sugar issues or high stress may need smaller, more frequent meals for a period. The key is tuning in to your body’s cues and supporting digestion with mindful eating and meal spacing. If you are unsure- this is when personalised support can be effective.

Lastly, what are your top tips for improving gut health? What are a few simple, evidence-based changes people can make today to support their gut, energy, and overall wellbeing?

• Slow down when you eat, digestion starts in the mind, not the mouth.

• Eat whole, unprocessed foods with a variety of colours and fibre types.

• Support your nervous system daily, even 5 minutes of deep breathing helps.

• Hydrate well, especially between meals. Aim for 2-3 L per day.

• Move gently, walking and Pilates stimulate gut motility.

Gut health is about rhythm and connection. When we nourish ourselves consistently, not perfectly, everything else begins to flow.

Work with Bella:

Bella is a Clinical Nutritionist, Pilates instructor, and meditation teacher based in Sydney. With a passion for women’s health, she helps women build strong, resilient bodies from the inside out. She offers 1:1 nutrition consultations and a 16-week Gut Freedom program designed to help women uncover the root cause of their bloating, constipation, diarrhoea, or stomach cramps. Her approach integrates nutrition, movement, and mindfulness to support both the body and the nervous system.

You can book a free Gut Strategy Call or learn more via her website Enlivenwell Nutrition and connect with her on Instagram @enlivenwellnutrition for daily tips, education, and inspiration.