Take leaky gut: a term used to identify when our gut lining is impaired, allowing food fragments and bad bugs to penetrate the bloodstream. “Some signs of leaky gut can include mild gastrointestinal symptoms such as diarrhea, gas and bloating,” says Katz. “But the effects can extend beyond your gastrointestinal tract: unwelcome substances can trigger immune responses like inflammation, which can lead to symptoms ranging from allergies, irritable bowels, migraines and fatigue to more serious conditions such as inflammatory bowel disease, diabetes, rheumatoid arthritis and chronic depression.”

While we’re often advised to pop a probiotic to course-correct, Katz explains that the microbes in any probiotic must be alive upon ingestion (hence ‘requires refrigeration’ on most labels), and many strains in probiotics are not created equal. Seed’s DS-01 is a daily synbiotic formulated with 24 strains that target everything from gut barrier integrity to immune function, innovated to ensure effective delivery to the colon without refrigeration. How? “Our 2-in-1 capsule delivery system nests a probiotic inner capsule inside a prebiotic outer capsule,” explains Katz, “protecting the probiotics from oxygen, moisture, heat, light, and even stomach acid.”

But we can’t water weeds and expect them to flourish. “I think of healing as a pyramid,” says gut health dietician, Kylie Ivanir, who believes food inclusivity and good gut health are intertwined. “Food, movement, fluid and mindfulness are the foundation and supplements are just the tip. They’re not going to move the needle, but they can certainly help if your foundation is strong.” Though certain food group-free lifestyles have become de rigueur, Ivanir believes elimination diets may alleviate symptoms in the short-term, but over time will “starve good, anti-inflammatory microbes that preserve the health of your gut lining.”

The more diversity, the merrier. Ivanir proposes easy swaps: assorted berries instead of a punnet of strawberries, or a leaf mix over spinach. She shares a similar fibre- and plant-rich diet philosophy to Katz, and both highlight the merits of eating our way through prebiotic foods like garlic and onion. But what about IBS sufferers, who find many ‘healthy’ foods, like cruciferous and allium vegetables (think brussels sprouts, cauliflower, leeks) difficult to digest? “It’s a bit of a catch-22,” admits Ivanir. “Most of the foods that can cause bloating are also very gut healthy and help with gut healing.”

She proposes a low-and-slow approach. “These foods have fermentable carbohydrates that feed your good, anti-inflammatory microbes,” explains Ivanir. “Your microbes ferment these foods and produce short-chain fatty acids which help heal and protect your gut lining.” If a food has caused upset in the past, fear not. Recall that gut-brain axis? “If you add them in thinking they are going to hurt you, they are more likely to,” says Ivanir. “So, add them confidently, without fear… until your gut adjusts.”

In the meantime, Mindset Health co-founder and co-CEO Alex Naoumidis is working to mitigate IBS discomfort with Nerva, an Australian app-based gut-directed hypnotherapy program designed to help users manage symptoms and understand triggers. “Living with IBS can impact us more than just the symptoms,” he explains. “Having to worry about what’s in certain foods or where the nearest toilet is can be profoundly stressful, which because of the gut-brain connection can actually trigger a flare-up.” It may sound far-fetched, but actually, research has shown that hypnotherapy can help activate the vagus nerve—the nerve that communicates messages between our digestive and central nervous systems, or the gut-brain axis.

“In IBS, disrupted communication along the vagus nerve and the gut-brain axis can result in symptoms like abdominal pain, constipation and diarrhea, which can be exacerbated by stress and anxiety,” says Naoumidis. Nerva doesn’t promise to eliminate IBS but is rather a tool to help regain some control, alongside a holistic approach. “Building a habit around anything is hard,” he says, “but in order to learn these techniques and address this miscommunication, listening is key.”

Of course, the state of any garden will be influenced by lifestyle. Contaminants like sugar, alcohol and antibiotics can impair your gut if consumed frequently. Katz advises exercise (to “help keep you regular”), sleep (“microbes follow their own circadian rhythm”) and time with pets—a real-life balm for the soul but also for our microbes (“pets carry lots of microbes that are different from ours and can help teach our body what’s okay and what might make us sick”).