Local integrative and functional medicine experts share overlooked signs of imbalance, surprising therapies, and simple daily habits for a healthier microbiome.

Long before modern science began mapping the microbiome, healers understood that digestion was central to health. Today, research confirms what ancient traditions intuited: the gut is a dynamic inner ecosystem—home to trillions of microbes—that influences everything from immunity and hormones to mood, energy, and cognition.

Like a garden, this inner ecosystem flourishes when nourished with fiber-rich foods, diverse plant nutrients, and healthy daily rhythms. But stress, processed foods, environmental toxins, and common medications can quietly disrupt the balance, allowing harmful microbes to crowd out the beneficial ones. Scientists now know that cultivating gut vitality is less about one magic fix and more about consistent, lifestyle-driven care—through whole foods, restorative sleep, stress management, and mindful daily habits.

Building on this big-picture foundation, we turned to three North Texas leaders in integrative and functional medicine for practical insights. Dr. Jennifer Kessmann, Dr. Betty Murray, and Dr. Ayesha Aman share how they help patients recognize the subtle signs of imbalance, avoid common mistakes, and adopt strategies that bring gut health back into balance. Their experiences bring both clinical depth and local perspective, offering readers simple yet powerful tools to begin healing from the inside out.

“The gut is not an isolated organ but a hub of communication, transformation and defense.” – Dr. Jennifer Kessmann

Spotting the Signs

Gut dysfunction often goes unnoticed because its symptoms extend well beyond digestion. Dr. Jennifer Kessmann reminds us that digestion is both physical and neurological. She explains that the gut is filled with nerve endings and functions as a neurological organ as well. Eating foods rich in nutrients that support the gut lining and avoiding pesticides is essential to protect these delicate tissues. She emphasizes that chronic stress, hurried eating, and exposure to genetically modified or processed foods can quietly erode gut health over time.

Betty Murray, PhD, MS, IFMCP, founder of Living Well Dallas, notes that for women especially, early warning signs are often mistaken for something else. Rosacea, eczema, fatigue, brain fog, or menstrual irregularities are dismissed as hormonal or stress-related. In truth, they often trace back to microbiome imbalance and impaired gut-brain signaling.

Dr. Ayesha Aman, an integrative medicine physician, sees younger patients already facing chronic digestive issues. Bloating, gas, reflux and abdominal pain are often overlooked or written off as ‘just something you ate.’ Even with extensive testing, many patients are told everything looks normal, yet functional imbalances remain.

Beyond Diet: Lifestyle’s Impact

Each practitioner underscores that diet is only part of the equation. Murray highlights stress as a hidden saboteur, explaining that cortisol changes the permeability of the gut lining—what many know as ‘leaky gut.’ Poor sleep, plastics and pesticides can disrupt microbial diversity and gut repair.

Aman points out that environmental toxins, such as pesticides, alcohol and excess animal protein, can inflame the gut lining. Exercise, on the other hand, boosts beneficial microbes like Akkermansia, which support immunity and metabolism.

Kessmann adds that slowing down to activate the body’s “rest and digest” nervous system before meals is a simple but overlooked key to proper digestion.

“Your gut doesn’t live in a silo—it’s in constant dialogue with your hormones, nervous system and environment.” – Betty Murray

Innovative Strategies

While probiotics and fiber-rich foods remain staples, our experts point to lesser-known strategies that make a difference. Murray teaches mindful meal timing, allowing three to four hours between meals so the gut’s natural ‘clean-up wave’—the migrating motor complex—can function. She also recommends box breathing before meals to calm the nervous system and improve digestion.

Aman finds breath testing for small intestinal bacterial overgrowth (SIBO) to be a breakthrough for patients. A targeted treatment plan can be life-changing, while simple remedies like chewing fennel seeds after meals reduce gas and bloating.

Kessmann draws from both ancient traditions and modern science, recommending herbs and spices such as ginger, turmeric and fennel to aid digestion and reduce inflammation.

Common Mistakes

One of the biggest misconceptions, according to all three experts, is assuming ‘any probiotic will do.’ Dr. Ayesha Aman explains that probiotic strains are symptom-specific. General blends may offer no benefit—or even worsen bloating. Stool testing allows practitioners to match the right strains to each patient’s needs.

Betty Murray emphasizes that probiotics alone cannot correct an inflamed or imbalanced ecosystem. She explains that practitioners must remove what is driving inflammation and feed the gut with prebiotics like polyphenol-rich foods—pomegranate, kiwi, broccoli sprouts—that retrain the gut without overstimulation.

Dr. Jennifer Kessmann points to a subtler but equally damaging mistake: rushing through meals without activating the body’s natural ‘rest-and-digest’ state. Good digestion depends on slowing down to allow vagal activation. Without it, we undermine the body’s ability to absorb nutrients and prevent long-term digestive issues. She also warns that ignoring food quality—such as eating pesticide-laden or genetically modified foods—can quietly damage the gut lining and trigger unnecessary immune responses.

“No probiotic will overcome a lack of plant diversity in the diet.” – Dr. Ayesha Aman

The Whole-Body Connection

Gut health is inseparable from broader health concerns. Murray explains that your gut is where estrogens are metabolized, neurotransmitters are produced, and most of your immune system resides. Compromised gut integrity can drive autoimmune disease, hormonal imbalances, and chronic anxiety. Her personal journey with colitis and early menopause revealed firsthand how correcting gut-hormone signaling restored her health.

Aman highlights the estrobolome, a group of gut bacteria essential for estrogen metabolism. Dysfunction here can contribute to conditions like fibroids, endometriosis and estrogen dominance. She also points to the microbiome’s role in mental health, noting that manipulating gut bacteria can ease anxiety and depression.

Kessmann underscores that the gut is ‘a hub of communication, transformation and defense,’ connecting immunity, neurology and digestion in ways both ancient traditions and modern science affirm.

Small but Powerful Daily Habits

Our experts agree that everyday choices have lasting impact. Murray recommends starting the morning with warm water, lemon or lime, and a dash of bitters, plus a 12–14 hour overnight fast. These practices support liver detoxification, balance insulin and activate the digestive system.

Aman suggests including beans, lentils, flax and chia daily. These resistant starches become food for gut bacteria, which in turn produce short-chain fatty acids—the main fuel for intestinal cells.

Kessmann encourages mindful eating rituals: pausing before meals, avoiding pesticides where possible, and incorporating organic whole foods to protect the gut’s neurological network.

“Supporting the microbiome isn’t about quick fixes—it’s about daily rhythms, ancient wisdom, and modern science, working together for lasting health.”

The Takeaway

Gut vitality is more than a trend. As these local experts illustrate, it is a cornerstone of whole-body wellness, impacting everything from immunity to hormones to mood. While probiotics and dietary shifts help, the deeper truth is that gut health depends on how we live, breathe, rest, and connect. Supporting the microbiome is not about chasing quick fixes—it’s about cultivating daily rhythms, honoring ancient wisdom alongside modern science, and remembering that the gut is not just where health begins, but where it is sustained.

About the Experts

Dr. Jennifer Kessmann, M.D., AIHM, AAEM, IFMCP – Integrative and functional medicine physician in Dallas/Southlake, blending modern science with ancient wisdom to restore gut and whole-body health.

Dr. Betty Murray, Ph.D., MS, IFMCP – Founder of Living Well Dallas, clinical nutritionist, certified Holist Health Coach and functional medicine expert specializing in women’s hormones, the microbiome, and long-term vitality.

Dr. Ayesha Aman, M.D., MPH, ABOIM – Double-boarded internist and integrative physician at The RESTORE Center, using team-based care to treat gut imbalance, chronic illness, and hormonal health.