Written by Carly Waldman, MS, RDN, Registered Dietitian
Carly Waldman, MS, RDN, is a Registered Dietitian and founder of Good Mood Foodies, a private practice dedicated to the powerful connection between nourishing foods, improved mood, and overall wellness. Through her expertise in nutrition, Carly helps others discover how balanced eating can transform both body and mind.
How many times have you thought about improving your gut health but didn’t know where to start? Here is your guide to fixing your gut in a realistic, manageable way. In this article, you’ll find 10 practical methods and strategies to incorporate into your daily routine, leaving you feeling strong, happy, and healthy. There’s no need to put your gut health on the back burner any longer, now is the time to take control of your gut health once and for all.
What is gut health?
Gut health refers to the overall well-being of your digestive system, including the stomach, small intestine, and large intestine. While its primary function is to break down food and eliminate waste, your digestive system also plays a crucial role in supporting your overall health. It enables the absorption of vital nutrients that nourish your body and strengthen your immune system. Beyond digestion, gut health is increasingly recognized for its connection to other health conditions, including mental health, endocrine disorders, autoimmune diseases, and more. Taking care of your gut is essential for both physical and mental well-being.
What factors affect gut health?
Diet plays a significant role in gut health, as the foods you consume have the power to either positively or negatively impact your overall well-being. However, lifestyle factors such as sleep quality and quantity, stress levels, and physical activity also play a major part in maintaining a healthy gut. Additionally, certain medications can influence the gut microbiome, as can your genetic makeup, which affects your body’s ability to cultivate a balanced and thriving microbiome. All these factors work together to shape the health of your digestive system and gut microbiome.
What is the gut microbiome?
It might sound surprising, but your gut is home to trillions of microbes, including bacteria, viruses, and fungi. Collectively, these microbes make up the gut microbiome, a delicate ecosystem where a balance of beneficial and harmful organisms exists.
When certain factors, such as diet, stress, or sleep, become imbalanced, the body may lose beneficial bacteria, allowing harmful bacteria to thrive. This disruption can lead to undesirable physical, mental, and emotional outcomes, which is why maintaining a healthy gut microbiome is so important. You deserve the power to promote balance in your body. Take control of your physical and mental well-being through your gut health today.
Signs your bad bacteria is winning
Signs and symptoms of an unhealthy gut can manifest in various ways, including but not limited to:
Digestive issues: Nausea, abdominal pain, bloating, constipation, diarrhea, heartburn, and excessive gas.
Sleep problems: Difficulty falling asleep, staying asleep, or experiencing insomnia.
Mood changes: Fatigue, brain fog, heightened stress, low mood, anxiety, and depression.
Skin issues: Dermatitis, rosacea, eczema, and frequent breakouts.
Frequent illness: Increased susceptibility to colds, chronic headaches, and other illnesses.
Unexplained weight changes: Unintended weight gain or loss without a clear cause.
Other symptoms: Intense sugar cravings, increased cravings in general, thyroid imbalances, and blood sugar instability.
These signs may indicate an imbalance in the gut and should not be ignored.
10 ways to improve your gut health
1. Fiber
Fiber-rich ingredients are essential for supporting a diverse gut microbiome, as they contribute a significant amount of beneficial bacteria to the gut. Fiber also promotes regular bowel movements, helping to alleviate digestive discomfort that can arise from an inflamed gut. By strengthening the gut lining, fiber improves nutrient absorption and facilitates the comfortable passage of food during digestion.
Additionally, fiber slows down digestion, giving your body more time to absorb essential nutrients and stabilize blood sugar levels. Many types of fiber also have prebiotic properties, serving as food for the beneficial bacteria in your gut, further enhancing your digestive health.
Here are some fiber-packed ingredients that will leave your gut feeling nourished and supported:
Fruits: Apples/pears (with skin), berries, bananas
Vegetables: Broccoli, carrots, Brussels sprouts
Whole grains: Oats, quinoa, brown rice, whole wheat bread, whole grain crackers
Legumes: Lentils, black beans, chickpeas, kidney beans
Nuts and seeds: Almonds, chia seeds, flaxseeds, sunflower seeds
Root vegetables: Sweet potatoes, beets, parsnips
Including these fiber-filled foods in your diet can help create a thriving gut microbiome and improve overall digestive health.
Learn more about fiber here: Got Fiber.
2. Incorporate probiotics
Probiotics are live microorganisms found in various foods and supplements. These beneficial microbes help maintain and support the “good” bacteria in the gut, promoting overall digestive health. Here are the top five naturally probiotic-rich foods to incorporate into your diet:
Yogurt
Kefir
Kimchi
Sauerkraut
Miso
If you find it challenging to include these foods regularly, a probiotic supplement may be a helpful alternative. When purchasing a probiotic supplement, consider these key factors:
Bacterial strain diversity: Ensure the product contains at least two bacterial strains for maximum benefit.
Appropriate Colony-Forming Units (CFUs): Choose a supplement with 10–50 billion CFUs per dose to support general gut health.
Third-party testing: Look for certifications to guarantee the quality, potency, and effectiveness of the supplement.
Following these guidelines will help you select a probiotic that best supports your gut health.
3. Hydration
We've always known that water is essential for living a healthy life, but its impact on gut health is particularly important. Proper hydration plays a crucial role in maintaining a happy and healthy gut for several reasons:
Nutrient absorption: Water helps dissolve water-soluble nutrients, such as B vitamins, vitamin C, and minerals, allowing them to be absorbed into the bloodstream. It also facilitates the transport of nutrients across the intestinal wall, ensuring they reach cells throughout the body.
Lubrication: Staying hydrated ensures that the digestive system remains moist, which helps food move smoothly through the intestines.
Stool consistency: Adequate water intake softens stool, preventing constipation and easing bowel movements, which decreases pressure and stress in the gut.
Mucus production: Water supports the production of mucus, which keeps the intestinal lining moist and protects against damage while promoting efficient nutrient absorption.
Gut microbiome balance: Proper hydration helps regulate the pH of the gut, creating a more favorable environment for beneficial microbes to thrive. It also aids in eliminating toxins and waste, reducing harmful bacteria and by-products.
Staying properly hydrated is key to supporting the delicate balance of the gut and promoting overall digestive health.
Related article: The Importance of Hydration- Keeping Your Balance
4. Manage stress
Stress and gut health are closely intertwined through the gut-brain axis, a bidirectional communication system linking the central nervous system and the gastrointestinal system. Chronic stress can disrupt this connection, leading to an imbalance in gut bacteria. This imbalance can result in digestive issues such as bloating, cramps, and irregular bowel movements, and may even exacerbate conditions like irritable bowel syndrome (IBS). Stress hormones, such as cortisol, also affect the production of digestive enzymes and alter gut motility, further impairing digestion and nutrient absorption.
To improve gut health, managing stress is essential. Practice mindfulness and relaxation techniques by incorporating activities like meditation, yoga, or deep breathing exercises to regulate cortisol levels and promote gut function.
5. Improve sleep
Sleep is crucial for gut health because it allows the body to repair and regulate key functions, including digestion and the balance of gut bacteria. Poor sleep can disrupt the gut microbiome, increase gut permeability, and elevate stress hormones like cortisol, which negatively impact digestion and nutrient absorption. To improve sleep and support gut health, aim for 7–9 hours of quality rest each night by establishing a consistent bedtime routine, limiting screen time before bed, and creating a dark, quiet, and cool sleeping environment. Additionally, avoiding large meals or caffeine close to bedtime can enhance both sleep quality and digestive health.
6. Limit alcohol and artificial sweeteners
Limiting alcohol and artificial sweeteners can significantly benefit gut health by reducing inflammation and preserving the balance of beneficial bacteria in the microbiome. Excessive alcohol consumption disrupts the gut barrier, increasing gut permeability ("leaky gut") and allowing harmful substances to enter the bloodstream.
Similarly, artificial sweeteners, such as aspartame and sucralose, can alter the composition of gut bacteria, potentially leading to dysbiosis (a disruption of microbial balance) and digestive issues.
By moderating alcohol intake and opting for natural sweeteners like honey or stevia, you can protect your gut lining, promote a healthier microbiome, and support overall digestive well-being.
7. Exercise
Exercise benefits gut health by enhancing the diversity and composition of gut bacteria, which is key to a healthy microbiome. Regular physical activity improves gut motility, reducing the risk of constipation and promoting efficient digestion. Exercise also lowers inflammation and regulates stress hormones, both of which positively impact the gut-brain axis.
Activities like walking, cycling, or strength training increase the production of short-chain fatty acids (SCFAs), which nourish gut bacteria and support a healthy gut lining. Incorporating regular movement into your routine not only boosts overall fitness but also creates a thriving environment for beneficial gut microbes.
8. Healthy fats
Healthy fats are essential for gut health as they support the integrity of the gut lining, reduce inflammation, and help the body absorb fat-soluble vitamins that nourish the gut microbiome.
Omega-3 fatty acids, in particular, promote the growth of beneficial bacteria and enhance the production of anti-inflammatory compounds. Including sources of healthy fats in your diet can help maintain a balanced and thriving gut environment.
Common healthy fat foods include:
Fatty fish (e.g., salmon, mackerel, sardines)
Avocados
Nuts and seeds (e.g., almonds, walnuts, chia seeds, flaxseeds)
Olive oil
Coconut oil
Incorporating these foods into meals can improve digestive health and overall well-being.
Related article: Boost Your Gut Health With Omega-3s- The Ultimate Guide
9. Herbs and spices
Herbs and spices can benefit gut health by offering anti-inflammatory, antimicrobial, and antioxidant properties that support a balanced microbiome and improve digestion. Many herbs and spices also stimulate digestive enzymes and reduce bloating or discomfort. Incorporating a variety of these flavorful ingredients into your meals not only enhances taste but also supports a healthy gut.
Beneficial herbs and spices for gut health:
Ginger: Reduces nausea and promotes gut motility.
Turmeric: Contains curcumin, which has anti-inflammatory effects.
Garlic: Acts as a prebiotic and supports beneficial bacteria growth.
Cinnamon: Helps regulate blood sugar and reduces inflammation.
Peppermint: Eases bloating and soothes the digestive tract.
Fennel seeds: Alleviates gas and aids digestion.
Including these in your diet can naturally support gut health while adding depth to your meals.
10. Address food sensitivities
Addressing food sensitivities is crucial for gut health because consuming trigger foods can lead to inflammation, gut irritation, and disruptions in the balance of gut bacteria. This can cause symptoms like bloating, discomfort, and digestive issues, and over time may contribute to conditions like leaky gut or IBS. Identifying and eliminating these foods allows the gut lining to heal, reduces inflammation, and promotes a healthier microbiome. By being mindful of food sensitivities, you can prevent digestive distress and support long-term gut health.
Improve your gut today
Incorporating these 10 strategies into your daily routine can have a transformative impact on your gut health and overall well-being. By nourishing your body with a balanced diet rich in fiber, herbs, spices, healthy fats, and probiotics, while also minimizing alcohol and artificial sweeteners, you set the foundation for a thriving gut microbiome. Supporting this with regular hydration, exercise, stress management, food sensitivity awareness, and quality sleep creates a holistic approach to digestive health. Remember, small, consistent steps can lead to meaningful, long-term changes, not just for your digestion but for your immunity, mental clarity, and energy levels. Prioritizing your gut health is more than a wellness goal; it’s a commitment to feeling your best every day.
Read more from Carly Waldman
Carly Waldman, MS, RDN, Registered Dietitian
Carly Waldman, MS, RDN, is a registered dietitian and the founder of Good Mood Foodies, a private practice dedicated to helping clients achieve their health goals through personalized, sustainable nutrition strategies. With expertise in areas such as sports nutrition, gut health, weight management, and chronic condition support, Carly emphasizes progress over perfection, no restrictive diets or extreme plans required.
Passionate about empowering her clients, Carly serves as their biggest cheerleader, tailoring her approach to their unique goals and challenges. She believes in meeting clients where they are and fostering a compassionate, judgment-free environment to guide them on their individual journeys toward better health and wellness.
