Why Women Get Gut Health Wrong – An Interview with Alex Prutting
- 3 hours ago
- 7 min read
Alex Prutting, MS, RDN, is a registered dietitian nutritionist and founder of Purely Gut Health, where she helps women better understand their digestive health and build sustainable habits that support their overall well-being. Drawing from both her own experience with digestive health and her clinical expertise, Alex takes a personalized approach that recognizes there is no one-size-fits-all solution to gut health.
In this interview, Alex shares what inspired her to specialize in women’s gut health, the common patterns she sees in women struggling with bloating and digestive symptoms, and why sustainable, personalized strategies are often more effective than restrictive diets and quick fixes. She also discusses how women can rebuild confidence around food and move toward a healthier, more trusting relationship with their bodies.
Alex Prutting, Registered Dietitian
What inspired you to turn your own experience with digestive health into a practice dedicated to helping other women?
My own digestive health struggles were a huge part of what led me here. I know firsthand how frustrating it can be to experience bloating, digestive discomfort, and uncertainty around food and not know what the culprit is. At a certain point, I realized I was spending so much time thinking about my symptoms and trying to figure out what foods were making me feel worse, and I knew there had to be a better way.
That experience completely changed the way I looked at nutrition. I became passionate about understanding the gut on a deeper level and eventually helping other women navigate the same challenges with more clarity and confidence. I wanted to create an approach that looked beyond simply handing someone a restrictive “gut-friendly” food list. Our digestion is influenced by so much more than food alone, including stress, sleep, movement, nourishment, and our relationship with eating. My own journey ultimately became the foundation for the work I do today.
After working with women experiencing IBS, bloating, and food sensitivities, what patterns do you see most often that surprise your clients?
One of the biggest surprises for my clients is realizing that their symptoms aren't always caused by the foods they immediately blame. There is a plethora of women who have eliminated gluten, dairy, sugar, or dozens of other foods, yet they're still experiencing bloating or digestive discomfort.
Another common pattern is that many women aren't actually eating enough, aren't getting enough protein or fiber, or are going long periods without eating because they're afraid of triggering symptoms. They often don't realize that constantly restricting their diet can create its own set of challenges within the gut.
I also see how closely connected digestion is to stress and the nervous system. Someone can be eating a very “healthy” diet, but if they're constantly stressed, rushing through meals, sleeping poorly, or feeling anxious about food, their digestion can still struggle. That connection is often an “aha” moment for clients because it shifts the conversation from “What food is wrong with me?” to “What does my whole body need to feel supported?”
You created The Gut Transformation Method. What makes that approach more effective than simply following another gut health diet?
The Gut Transformation Method was built around a simple belief: there is no one-size-fits-all approach to gut health. Every individual has a different health history, lifestyle, set of symptoms, and goals, so it wouldn't make sense to put everyone on the same diet or protocol. I take a personalized approach that looks at the whole picture. We explore factors like nutrition, hydration, sleep, stress, movement, meal timing, digestion, and daily habits to uncover what may be contributing to someone's symptoms. From there, we create a plan that is tailored to her unique needs and realistic for her lifestyle.
I also believe there should always be a path forward. If foods need to be removed temporarily or a supplement protocol is recommended, the goal should never be for someone to stay on a restrictive diet or a long list of supplements forever. We work toward understanding what the body needs, addressing the underlying factors that may be contributing to symptoms, and gradually transition toward a more flexible, sustainable approach. Ultimately, I want women to leave my program feeling more confident and empowered, not feeling like they must follow a complicated protocol for the rest of their lives.
Why do you think gut health has become one of the most misunderstood areas of nutrition today?
I think part of the problem is that gut health has become incredibly popular online, but popularity doesn't always mean its accurate information. There are so many products, protocols, supplements, elimination diets, and viral “gut hacks” being promoted that it can be difficult to know what is actually relevant to you.
Another issue is that gut health is highly individualized. What helps one person may not help another, and there isn't one universal “gut healing” diet. Digestive symptoms can have many different contributing factors, which is why simply following someone's routine from social media can sometimes make things more confusing.
I also think we've become overly focused on finding the one food, supplement, or test that will “fix” everything. In reality, the fundamentals (adequate nourishment, fiber, protein, hydration, sleep, movement, stress management, and a diverse diet) still matter. Gut health doesn't have to be complicated, but it does require looking at the person as a whole rather than chasing the newest trend.
How can someone tell the difference between evidence-based nutrition advice and the endless gut health trends circulating online?
One of the first things I tell people is to be skeptical of anything that sounds too good to be true. If someone is telling you that one food is toxic, one supplement will heal your gut, or everyone needs to eliminate the same five foods, that's a red flag.
Look for professionals who explain the “why” behind their recommendations and acknowledge that nutrition is individualized. I also encourage people to look at where the information is coming from. Is it based on research and clinical experience, or is someone primarily trying to sell a product or program?
And don't underestimate the basics. If a recommendation completely overlooks things like adequate calories, protein, fiber, sleep, stress, hydration, and overall dietary variety because it's promoting a more exciting “hack,” I would question it. Good nutrition advice should ultimately make you feel more informed and empowered, not confused and overwhelmed.
For someone who feels overwhelmed by digestive symptoms, what is the first realistic change you recommend before making major dietary restrictions?
Start with consistency before restriction. I would much rather see someone establish regular, balanced meals than immediately eliminate ten different foods. Start by making sure you're eating consistently throughout the day and that your meals include a combination of protein, carbohydrates, healthy fats, and fiber-rich foods that you tolerate well. Slow down when you're eating, stay hydrated, and pay attention to how you're feeling before and after meals.
I also encourage people to take a step back and look at the bigger picture. How are you sleeping? How stressed are you? Are you eating while working or rushing from one thing to the next? Are you getting regular movement throughout the day?
These may not sound like groundbreaking gut health strategies, but they are incredibly important for building a strong foundation for gut health. You don't need to completely overhaul your diet overnight. Small, consistent changes can help you better understand what your body needs before unnecessarily removing foods.
How do you help clients rebuild confidence around eating after years of associating food with discomfort or fear?
I think the first step is helping them understand that they don't have to be afraid of food. When you've experienced bloating, pain, or other digestive symptoms for a long time, it's very easy to start thinking, “What am I going to eat today that isn't going to make me feel terrible?” Food can become stressful instead of something you enjoy.
We start by taking some of that fear and pressure away. Rather than immediately labeling foods as “good” or “bad,” we look at the bigger picture and start identifying patterns. I want my clients to understand their bodies and their symptoms instead of feeling like they must constantly follow a list of foods they're allowed to eat.
When it's appropriate, we also work on gradually expanding food variety and reintroducing foods that may have been eliminated. One of my favorite parts of this work is seeing my client go from being afraid to eat at a restaurant or try a new food to feeling confident making those choices again. Ultimately, I want my clients to leave feeling like they can enjoy food again, not fear it.
Your philosophy emphasizes sustainable habits over quick fixes. What has convinced you that this approach creates better long-term results?
Honestly, my own experience has played a big role in shaping this philosophy. I've learned that the things that make the biggest difference aren't always the most exciting or complicated, they're the habits you can actually stick with. It's easy to get caught up in wanting a quick fix or trying to completely overhaul your diet, but if those changes aren't realistic for your everyday life, they're usually not going to last.
I've seen the same thing with my clients. You can give someone the “perfect” meal plan or a long list of supplements, but if it doesn't fit into their lifestyle, it becomes another thing they feel like they're failing at. I would much rather help someone make a few meaningful changes that they can maintain consistently.
Gut health takes time, and I think there's a lot of value in learning how to support your body through real life - not just when everything is going perfectly. When those habits become part of your lifestyle, they become something you can continue long after working with me, rather than another short-term diet or protocol.
If readers could take away one lesson about improving their gut health, what would you want them to remember?
If there’s one thing I want readers to take away, it’s that gut health doesn’t have to be complicated. I know how easy it is to get overwhelmed by everything you see online - foods you’re told you should never eat, supplements you supposedly need, or the next “gut-healing” protocol that promises to fix everything. I think that can take us further away from what our bodies actually need.
Start with the basics. Nourish yourself consistently, eat a variety of foods that you tolerate well, prioritize protein and fiber, stay hydrated, move your body, get enough sleep, and pay attention to your stress. Those things may not be as exciting as the latest gut health trend, but they create the foundation for long-term health.
And if you're struggling with ongoing digestive symptoms, you don't have to figure it out alone. Your symptoms deserve to be understood and improving your gut health shouldn't mean shrinking your list of foods. My hope is that women can learn to trust their bodies, feel confident around food, and realize that feeling good doesn't have to come at the expense of enjoying their life.
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