We recently hosted a fascinating webinar, Gut Health: A Practical Guide to Better Health from the inside out, featuring two leading experts from RAKxa Integrative Wellness. Doctor Tal David Friedman, Wellness Operations Director at RAKxa, and Ms Thatchanan Chattuwatthana, a highly regarded healthcare professional with extensive expertise in pharmacology and medicinal plants. They shared science-backed insights, practical guidance, and some surprising truths about the state of our gut, and why it matters more than many of us realise. Here are some of the highlights.
1. Let’s start with the basics — what do we actually mean when we talk about ‘gut health’?
Gut health is about so much more than just digestion or regular bowel movements. It’s a complex system that affects nearly every aspect of our overall health. The ‘gut’ encompasses organs like the liver, pancreas, stomach, intestines, and spleen, and it’s intricately connected to the brain. This gut-brain axis plays a vital role in mood regulation, immune function, and more. No wonder it’s often called our second brain.
2. Second brain, can you tell us more?
About 90% of our neurotransmitters, including serotonin, which affects mood, are produced in the gut. This means what we eat can directly influence our brain chemistry. The gut and brain are constantly communicating, and stress or emotional states can affect digestion and appetite. It’s why we might feel ‘butterflies’ before a big moment, or lose our appetite when stressed.
3. At RAKxa, what are the most common signs that someone’s gut is out of balance?
The gut affects the immune system, and issues can arise from a combination of microbiome imbalances, environmental factors, and even genetics. Many guests arrive with digestive complaints, but deeper consultations and diagnostics often reveal a broader range of symptoms:
- Skin conditions
- Bowel irregularity
- Chronic stress
- Tension in the abdominal area (even noticed during massages)
4. What disrupts gut health in modern life — even for people who think they’re quite healthy?
It’s not just about taking probiotics or eating vegetables. True gut health considers:
- Sleep quality
- Stress levels
- Movement
- Air quality
- Environment and relationships
We also see an increase in food intolerances or at least awareness of them, which may be linked to modern lifestyles and more advanced testing. The goal is always to reduce inflammation in the gut and support the microbiome.
5. How does stress affect the gut — and what are some signs to look out for?
Stress triggers the body’s fight-or-flight response, drawing oxygen and energy away from the gut. This can lead to:
- Suppressed appetite or emotional eating
- Irregular bowel movements
- Hormonal imbalances
- A shift in gut-brain signalling
When we relax, the parasympathetic nervous system (‘rest and digest’) kicks in — and only then can digestion function properly again.
6. Are there daily rituals or non-food practices you recommend to support gut health?
Yes, sometimes the best thing isn’t a food, but a habit. If you’re craving comfort food after a stressful day, consider a calming activity instead:
- Gentle yoga
- Breathwork to stimulate the parasympathetic system
- Doing a puzzle or art
- Taking a mindful walk
These practices help settle the nervous system and promote better digestion.
7. What impact do antibiotics have on gut health — and how can we recover?
While sometimes essential, antibiotics can disrupt the microbiome for up to two years. Even over-the-counter medications like paracetamol or ibuprofen can have an effect. To support recovery:
- Consider taking probiotics before your first meal of the day (with guidance)
- Avoid long-term probiotic use unless medically advised
- Opt for gut-friendly foods and practices to restore microbial diversity
8. There’s so much conflicting advice about food. What’s the foundation of a gut-friendly diet?
Start simple:
- High-fibre plant foods
- Minimal processed food
- Healthy fats and oils in moderation
At RAKxa, menus are built around herbs, spices, and locally sourced, organic ingredients rich in antioxidants. Symbiotic foods combining prebiotics and probiotics are especially helpful.
9. Are fermented foods and probiotics good for everyone?
Fermented foods such as sauerkraut, miso, and lacto-fermented vegetables can benefit many, but moderation is key. They work by altering the structure of the foods and supporting microbiota, but too much of a good thing can lead to imbalance. It’s always best to personalise your intake depending on your gut profile and health status.
10. Does how we eat matter as much as what we eat?
Absolutely. Mindful eating is hugely important. We recommend:
- Eating at regular times — ideally three meals a day
- Chewing slowly and thoroughly
- Avoiding distractions like screens
- Tuning into the taste, texture, and aroma of your food
Ideally, eat your main meals between 10am and 2pm when digestion is strongest, though we know that’s not always easy in modern life.
11. If someone suspects their gut is struggling, where should they start?
Begin by tracking:
- Bowel movements
- Energy levels
- Skin changes
- Emotional patterns
- Keeping a simple daily journal can help identify triggers and trends — and support conversations with healthcare professionals.
12. Tell us about RAKxa’s Gut Health Programme — what does it involve?
RAKxa’s comprehensive programme includes:
- Advanced diagnostics (including microbiome and food intolerance testing)
- Tailored nutrition plans
- Integrative therapies like abdominal massage, acupuncture, and mindfulness practices
- Expert guidance from doctors and nutritionists
It’s a deeply personalised and educational journey to help guests understand their unique gut profile.
13. What surprises people most when they explore their gut health on retreat?
Many guests are surprised by just how much their gut affects other areas of their wellbeing — from mood to immunity, skin, and even posture. They also often discover food intolerances or lifestyle habits that were quietly causing chronic issues.
14. How can guests continue looking after their gut after the retreat?
Post-retreat support is key. At RAKxa, guests receive:
- Personalised take-home recommendations
- Guidance on how to slowly reintroduce certain foods
- Stress management practices
- Optional follow-ups or consultations for ongoing support
- It’s all about creating sustainable habits that fit into everyday life.
A final thought
Gut health isn’t a trend — it’s a foundation. By taking a more holistic, personalised approach, we can improve not just digestion but emotional balance, immunity, and so much more.
If you’re interested in diving deeper into your gut health, consider exploring the RAKxa Integrative Wellness Gut Health Programme — where advanced science meets time-honoured healing. You can also browse our worldwide Gut Health Retreats.
