The growing body of research shows just how much gut health influences the rest of our body, from digestion to mental well-being. It’s exciting to see so many people wanting to improve their gut health—but before diving into the endless options for supplements or powders, it’s essential to get the basics right. Here are six simple, science-backed habits to help you establish a strong foundation for a healthy gut.
1. Add Variety to Your Plant-Based Plate
Plants are the cornerstone of gut health. Fruits, vegetables, legumes, whole grains, nuts, seeds, and even spices provide essential nutrients and prebiotic fibers that feed the good bacteria in your gut. But here’s the secret: diversity matters. Aim to include at least 30 different plant-based foods in your meals each week to encourage a wide range of beneficial bacteria.
Tip: If you’re new to plant-based eating, increase your portions gradually to avoid digestive discomfort.
2. Incorporate Fermented Foods
Foods like yogurt, kefir, kimchi, sauerkraut, and tempeh naturally contain probiotics, which help maintain a balanced gut microbiome. Regularly including these in your diet can support the growth of beneficial bacteria. Start small if you’re not used to these foods—your gut will thank you!
Tip: If you’re pregnant or planning to conceive, talk to a healthcare professional about which fermented foods are safest for you.
3. Stay Hydrated
Water is essential for digestion, especially if you’re increasing your fiber intake. Proper hydration keeps everything moving smoothly and supports bowel regularity. Aim for around 35-45 mL of water per kilogram of body weight each day.
Struggle with water intake? Try flavoring it with fresh fruits or herbs like mint for a refreshing twist.
4. Get Moving
Regular physical activity doesn’t just benefit your heart—it also supports gut health. Exercise encourages healthy blood flow and muscle tone, which help with digestion and bowel movement. Plus, recent studies suggest that staying active can even boost the diversity of your gut bacteria!
Tip: Even a daily walk can make a difference—find a routine that works for you.
5. Prioritize Stress Management
Chronic stress can disrupt digestion by keeping your body in a “fight or flight” state, instead of the more restful “rest and digest” mode. Incorporate stress-relief practices like mindfulness, deep breathing, or yoga to help your body focus on digestion.
Simple shift: Take a few deep breaths and sit down calmly before you eat. This small practice can help your gut work more efficiently.
6. Identify and Limit Potential Triggers
Certain foods—like alcohol, caffeine, spicy dishes, and processed snacks—can irritate the gut when overconsumed. Some people are also sensitive to sugar alcohols like sorbitol or erythritol, which are often found in “sugar-free” products. Pay attention to how your body reacts to these and adjust your diet accordingly.
Tip: Keep a food journal to identify patterns and understand what works best for your gut.
Final Thought
Gut health isn’t about perfection—it’s about finding balance and paying attention to what your body needs. If you’re experiencing persistent discomfort or symptoms like severe pain or blood in your stool, don’t hesitate to consult a healthcare professional.
For personalized guidance on gut health and nutrition, reach out to a certified dietitian. Small, consistent changes can pave the way for lasting results.