Your gut is more than just a digestive powerhouse—it’s the cornerstone of your overall well-being.
From affecting your mood and energy levels to strengthening your immune system, gut health plays a pivotal role in how you feel day to day.
Yet, with modern diets and habits, we often neglect this vital system.
The good news? Transforming your gut health doesn’t have to be complicated.
In this post, you’ll discover 22 simple but highly effective ways to give your gut the care it deserves.
Whether you’re looking for small adjustments or significant changes, these tips will help you feel healthier from the inside out.
Ready to boost your gut health and experience lasting benefits? Let’s dive in!
1. Stop Drinking Alcohol
Alcohol, especially in excess, can disrupt the balance of bacteria in your gut, leading to inflammation and irritation of the digestive tract.
Frequent consumption of alcohol can reduce the diversity of your microbiome and promote the growth of harmful bacteria, ultimately weakening your gut barrier.
If gut health is a priority, cutting out alcohol is a strong first step.
2. Eat Plenty of Prebiotic Fiber
Prebiotics are essential for nourishing the beneficial bacteria in your gut.
These fibers help feed the probiotics and promote a healthy microbiome.
Foods rich in prebiotic fibers can be easily incorporated into your diet.
Some excellent sources include:
- Apples
- Berries
- Avocados
- Bananas
- Seaweed
- Pistachios
- Asparagus
- Mushrooms
- Sprouted oats
- Garlic and onions
- Jerusalem artichokes
Incorporating these foods into your diet regularly will help maintain a healthy balance of bacteria in your gut.
3. Supplement with Colostrum, Collagen, Omega 3’s, L-Glutamine, and Vitamin D3/K2
Certain supplements can support gut health in unique ways.
Colostrum helps strengthen the gut lining, while collagen can aid in healing the gut by supporting the integrity of the intestinal walls.
Omega-3 fatty acids help reduce inflammation, and L-glutamine plays a vital role in maintaining the gut barrier.
Vitamin D3/K2 supports immune function, which is closely tied to gut health.
Together, these supplements can be a great addition to your routine for enhancing gut function and overall health.
4. Stop Drinking Tap Water
Tap water often contains chlorine, fluoride, and even traces of heavy metals that can negatively affect your gut health.
These chemicals may disrupt your gut microbiota and contribute to inflammation.
Opt for filtered water to reduce exposure to harmful substances and better support your digestive system.
5. Eat Gelatinous Cuts of Meat Like Skin-On Chicken Thighs, Bone Marrow, and Osso Buco
Gelatinous cuts of meat are rich in collagen and amino acids, which are essential for gut repair and maintaining a healthy gut lining.
These cuts, such as skin-on chicken thighs, bone marrow, and osso buco, provide the building blocks for maintaining the integrity of the gut barrier, helping to prevent leaky gut and promoting overall digestive health.
6. Avoid Antibiotics Whenever Possible
While antibiotics can be lifesaving, they should be used judiciously, as they can significantly disrupt your gut microbiome.
Antibiotics kill both harmful and beneficial bacteria, which can lead to imbalances in your gut.
If antibiotics are necessary, consider following up with a course of probiotics to replenish your beneficial bacteria and support gut healing.
7. Eat Fermented Foods to Enhance Gut Bacteria
Fermented foods are rich in probiotics, which can help increase the diversity of your gut microbiome.
Regularly consuming these foods can improve digestion, boost immunity, and reduce inflammation.
Excellent examples include:
- Kefir
- Natto
- Kimchi
- Yogurt
- Sauerkraut
- Fermented pickles
Adding fermented foods to your meals can help keep your gut thriving.
8. Avoid Coffee First Thing in the Morning and on an Empty Stomach
Coffee, especially on an empty stomach, can increase the production of stomach acid and irritate the gut lining.
Over time, this can lead to acid reflux and disrupt the balance of gut bacteria.
It’s best to consume coffee later in the morning or after eating to minimize its impact on gut health.
9. Drink Bone Broth on an Empty Stomach Instead
Bone broth is packed with amino acids like glycine and glutamine, which are essential for repairing the gut lining and supporting digestion.
Consuming bone broth on an empty stomach can help heal the gut and reduce inflammation, making it a great alternative to coffee first thing in the morning.
10. Make 90% of Your Diet Single-Ingredient Foods
Focusing on whole, unprocessed foods is key to maintaining a healthy gut.
Single-ingredient foods are less likely to contain additives, preservatives, or artificial ingredients that can disrupt your gut microbiome.
Aim for 90% of your diet to consist of whole foods like vegetables, fruits, meats, and grains.
11. Indulge in Processed “Fun Foods” 10% of the Time or Less
Processed foods often contain unhealthy fats, sugars, and preservatives that can negatively affect gut health.
Limiting these foods to no more than 10% of your diet will help maintain a balanced microbiome while still allowing room for occasional indulgence.
12. Eat Zinc-Containing Foods for Cell Division and Immune Function
Zinc is essential for immune function and plays a key role in gut health by supporting the integrity of the gut lining.
Zinc-rich foods include:
- Steak
- Dairy
- Shrimp
- Chicken thighs
- Dark chocolate
- Oysters (a must-have for weekly consumption)
Incorporating zinc-rich foods will support gut healing and immune health.
13. Get More Sunlight
Sunlight exposure helps your body produce vitamin D, which plays a crucial role in gut health by supporting the immune system and reducing inflammation.
Aim to get outside daily to boost your vitamin D levels naturally.
14. Get a Minimum of 7+ Hours of Quality Sleep Each Night
Quality sleep is essential for gut health. A lack of sleep can disrupt the gut microbiome and lead to inflammation and poor digestion.
Aim for at least seven hours of restful sleep each night.
15. Enhance Your Sleep Quality with These Tips:
- Incorporate daily movement to regulate your body’s sleep-wake cycle.
- Avoid caffeine after noon to prevent sleep disturbances.
- Practice 4-7-8 breathing for relaxation before bed.
- Avoid naps after 2:30 pm to maintain a consistent sleep routine.
- Block blue light from screens before bedtime to support melatonin production.
- Maintain a consistent wake and sleep time daily.
- Create a sleep-conducive environment by keeping your bedroom dark, quiet, and cool.
16. Avoid Snacking or Grazing Throughout the Day
Constantly eating throughout the day doesn’t give your stomach time to rest and repair.
Sticking to scheduled meals helps your gut heal and function more effectively.
17. Create a 10-14 Hour Window Every Day Where You Are Not Eating
Time-restricted eating can improve gut health by giving your digestive system time to rest and repair.
A 10-14 hour fasting window allows your gut to reset and promotes a healthy microbiome.
18. Stop Eating 2-3 Hours Before Bed, and Delay Your First Meal
Allowing a few hours between your last meal and bedtime gives your digestive system time to process food properly, leading to better digestion and gut health.
Similarly, waiting an hour after waking before eating can prevent stress on your gut first thing in the morning.
19. Limit Raw Vegetables in Large Quantities
While vegetables are an important part of a healthy diet, consuming them raw in large quantities can be hard on the gut, particularly for people with digestive issues.
Cooking vegetables can make them easier to digest while still providing important nutrients.
20. Consume Butyrate-Producing Foods Like Ghee, Butter, and Cheese
Butyrate is a short-chain fatty acid that supports gut health by reducing inflammation and promoting the healing of the gut lining.
Foods like ghee, butter, and certain cheeses help produce butyrate and can support overall gut function.
21. Limit Heavy Metal Intake from Poor-Quality Fish, Cookware, and Tap Water
Heavy metals can disrupt your gut microbiome and contribute to inflammation.
To reduce your exposure, choose high-quality fish, invest in safe cookware, and drink filtered water.
22. Eat Polyphenol-Rich Foods Like Berries, Organic Coffee, and Dark Chocolate
Polyphenols are plant compounds with antioxidant properties that support gut health by promoting the growth of beneficial bacteria.
Foods like berries, organic coffee, and dark chocolate are excellent sources of polyphenols that can help enhance your gut microbiome.
Conclusion
Gut health is nuanced, and while many people can benefit from general guidelines like these, some may require a more individualized approach through microbiome testing or working with a health professional.
However, research has shown that these 22 tips have been effective for both professional clients and health coaching clients in promoting gut health.
Give them a try and see how your gut thrives!
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