Your Daily Digest: Simple Tips for a Healthier Gut
- Dr. Nazanin Safaei, ND, MS
- Jun 27
- 4 min read
A healthy digestive system is the cornerstone of overall wellness, impacting everything from energy levels to immune function and mood. Yet, many of us overlook the simple daily habits that can make a big difference in how we feel. The good news? Supporting your gut doesn’t require a complete lifestyle overhaul—just a few mindful tweaks to your everyday routine. In this post, we’ll explore practical, easy-to-follow tips you can incorporate into your day to promote better digestion, reduce bloating, and help your gut thrive naturally.
1. Eat a fiber-rich, plant-rich diet
Fiber feeds the good bacteria in your gut, especially when it comes from diverse sources like vegetables, fruits, legumes, whole grains, seeds, and nuts. A high-fiber diet has been shown to promote microbial diversity and regular bowel movements [4]. However, high fiber is not recommended for certain population including those with gastroparesis and individuals at risk of bowel obstruction. Seek guidance from a qualified healthcare professional before adding more fiber in diet.
2. Stay well-hydrated
Drinking enough water helps maintain healthy digestion and ensures that fiber can do its job effectively. Dehydration can contribute to constipation and other GI issues [4].
3. Include fermented foods
Fermented foods like yogurt, kefir, kimchi, sauerkraut, miso, and kombucha contain probiotics—live beneficial bacteria that can help repopulate your gut. A 2021 study found that eating fermented foods daily increased gut microbial diversity and reduced inflammation [5].
4. Exercise regularly
Moderate, consistent physical activity is linked to greater bacterial diversity and better digestion. Aim for at least 150 minutes of moderate-intensity exercise per week, such as brisk walking, swimming, or cycling [6].
5. Get enough sleep and manage stress
Your gut and brain are closely connected. Chronic stress and poor sleep can disrupt the balance of gut bacteria and lead to digestive symptoms. Try incorporating stress-relieving practices such as meditation, deep breathing, or yoga into your routine [4,6].
6. Avoid excessive sugar and processed foods
Highly processed foods and added sugars can reduce microbial diversity and encourage the growth of harmful microbes. Stick to whole, minimally processed foods as much as possible [4].
7. Take the time to chew your food thoroughly before swallowing
Chewing breaks food into smaller particles and helps with more efficient digestion. In addition, the act of chewing triggers the brain to signal the stomach to begin producing digestive acids and enzymes and prepares the digestive tract for efficient digestion.
8. Eat in a calm, relaxed environment away from distraction or pressure
Pay full attention to your food, and focus on enjoying your meal. Avoid eating in front of the TV, while reading, or when in a hurry. When the body is in a state of stress, digestion is deprioritized due to the activation of the "fight or flight" response. In contrast, peaceful eating promotes the "rest and digest" mode, which is essential for efficient digestive function [7,8,9,10,11].
9. Aim to space your meals at least 4 hours apart
Eating too frequently or without allowing the body adequate time to process the previous meal can disrupt digestive efficiency, lead to symptoms like bloating or indigestion, and interfere with the body’s natural detoxification and repair processes [12,13].
10. Track your symptoms and seek help if needed
If you experience ongoing digestive issues, keep a food and symptom diary. This can help identify triggers like dairy, gluten, or high-fat meals. If symptoms persist, consult with a healthcare provider for testing and personalized treatment.
Conclusion
Remember, your gut health influences much more than digestion—it affects your energy, mood, immunity, and overall well-being. Start with a few of these tips and build from there, and if symptoms persist, seek guidance from a qualified healthcare professional. A healthier gut starts with daily intention.
Disclaimer: The information provided in this article is for informational and educational purposes only and is not intended as medical advice, diagnosis, or treatment. Always consult with a qualified healthcare provider before making changes to your diet, lifestyle, or health care regimen.
References
Cleveland Clinic. The gut microbiome: What you should know. Cleveland Clinic. Published 2023. Accessed May 30, 2025. https://health.clevelandclinic.org/what-is-the-gut-microbiome
Harvard Health Publishing. The microbiome: How it works + ways to keep it healthy. Harvard Health. Published 2021. Accessed May 30, 2025. https://www.health.harvard.edu/staying-healthy/the-microbiome
Houston Methodist. 7 signs of an unhealthy gut and 7 things you can do about it. Houston Methodist. Published 2021. Accessed May 30, 2025. https://www.houstonmethodist.org/blog/articles/2021/mar/7-signs-of-an-unhealthy-gut-and-7-things-you-can-do-about-it
Mayo Clinic. Gut health: How to improve your microbiome. Mayo Clinic. Published 2023. Accessed May 30, 2025. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/microbiome/faq-20474370
Wastyk HC, Fragiadakis GK, Perelman D, et al. Gut-microbiota-targeted diets modulate human immune status. Cell. 2021;184(16):4137–4153.e14. doi:10.1016/j.cell.2021.06.019
Clarke SF, Murphy EF, O'Sullivan O, et al. Exercise and associated dietary extremes impact on gut microbial diversity. BMJ Open Sport Exerc Med. 2018;4(1):e000356. doi:10.1136/bmjsem-2017-000356
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©2025 by Nazanin Safaei, ND, MS
