Improve your gut health naturally by eating healthier, managing stress, and exercising.
Cut Out Processed Foods & Sugar
Cutting out refined sugars and ultra-processed foods is the most impactful change you can make. Harmful gut bacteria and yeast thrive on sugar, leading to inflammation and imbalances that affect digestion, energy, and mental health. Prioritize whole, unprocessed foods instead.
Eat High-Fiber Foods and Prebiotics
Fiber is essential for gut health, feeding beneficial bacteria and promoting smooth digestion. Prebiotic-rich foods like onions, garlic, leeks, bananas, asparagus, and oats help support a diverse and resilient gut microbiome.
Add Fermented Foods and Probiotics to Your Diet
Fermented foods like kimchi, sauerkraut, kefir, yogurt, miso, and kombucha contain live probiotics that replenish good gut bacteria. A high-quality probiotic supplement can also help maintain gut balance if your diet is lacking.
Reduce Stress and Improve Sleep Quality
Chronic stress and poor sleep negatively impact digestion and gut health by increasing inflammation and disrupting the gut-brain axis. Practicing stress management techniques like deep breathing, meditation, and prioritizing 7-9 hours of sleep each night can significantly improve gut function.
Drink Plenty of Water
Staying hydrated helps move fiber through the digestive system, supports nutrient absorption, and strengthens the gut lining. Aim for at least half your body weight in ounces of water per day to keep digestion running smoothly.
Eat a Diverse Range of Whole Foods
A healthy gut thrives on variety. Eating a mix of colorful fruits, vegetables, lean proteins, nuts, seeds, and healthy fats supports a balanced gut microbiome and ensures you’re getting essential nutrients for digestion and overall health.
Increase Omega-3s and Healthy Fats
Omega-3 fatty acids help reduce gut inflammation and support the integrity of the intestinal lining. Foods like wild-caught salmon, walnuts, flaxseeds, and extra virgin olive oil promote gut health and improve digestion.
Exercise Regularly for Better Digestion
Physical activity enhances gut motility, increases microbiome diversity, and reduces inflammation. Strength training, walking, yoga, and cardio workouts all contribute to a healthier gut and better digestion.
Be Mindful of Antibiotic Use
While antibiotics are sometimes necessary, they can disrupt gut balance by killing beneficial bacteria. Only take them when prescribed and follow up with probiotics and fermented foods to help restore your microbiome.
Avoid Artificial Sweeteners and Processed Additives
Artificial sweeteners like sucralose and aspartame can negatively affect gut bacteria, while emulsifiers found in processed foods may weaken the gut lining. Opt for natural sweeteners like honey or monk fruit and avoid unnecessary food additives.
