Tag Gut

It’s true for nearly all wellness buzzwords: we may hear it everywhere, but how quickly can we actually define the term? (Without sneaking a glance at our phone.) Colostrum, probiotics, and yes—gut health. Knowing this, the Camille Styles team has taken it upon ourselves to interview experts on the cutting edge of every wellness trend. And as a result, give our readers the clarity they deserve. Today, we sat down with Dr. Steven Gundry to discuss all things gut health—and why prioritizing it can be the key to optimal well-being.

Featured image from our interview with Roxana Saidi by Suruchi Avasthi.

Dr. Steven Gundry on His New Book, Gut Check—and How to Maintain a Healthy Microbiome

Because our gut is the control center for nearly all of the body’s systems and processes, we take supporting it seriously. From microbiome-boosting foods to the lifestyle habits that impact it, where wellness is concerned, gut health is always top of mind. And when it comes to the trending topic, no one’s more qualified to speak on it than Dr. Steven Gundry. Having worked in medicine for over 40 years as a cardiothoracic surgeon and heart surgeon, the MD has adopted a proactive focus, stating his mission “to improve your health, happiness, and longevity by making simple changes to your diet.” And in his latest book, Gut Check, Dr. Gundry makes a convincing argument for his holistic approach.

Read on for our conversation with Dr. Gundry, in which he outlines actionable tips for improving gut health, his take on supplementation, and the first two steps to take on your healing journey. And be sure to scroll to the end for his go-to snack cake recipe. Bonus: It’s a mainstay in his Gut Check food plan.

Can you distill gut health to its core definition and highlight why we should prioritize it?

25 hundred years ago, Hippocrates, the father of medicine, said that all disease begins in the gut. I’ve spent the last 25 years finding out how right he was!

The complex ecosystem of bacteria, fungi, and worms (yes, worms) that live in our intestines (the microbiome) communicates via a “language” to all cells in our body and controls most functions that we take for granted, even our emotions and hormones. We have systematically starved and poisoned this integral partner of our health with antibiotics. [Ones] that we take, or that are fed to animals that we eat, or are sprayed on so many of our grain crops. 

Furthermore, as the saying goes, “Good fences make good neighbors.” As much as we are dependent on our microbiome, they need to stay on their side of the gut wall—a single-cell thick layer that has the same surface area as a tennis court. When this wall is damaged, it results in “leaky gut,” which allows food particles and bacteria to pass through the fence, resulting in inflammation. [My book] Gut Check shows how this happens to most of us and how to fix it. 

Once someone commits to healing their gut, how long does it take to experience true transformation? What would that look and feel like?

For most of my patients, it takes 6-12 months to heal leaky gut and to restore the complex gut microbiome diversity. We can measure these changes using simple blood tests and watch the progress. Thankfully, within a couple of weeks, most patients notice important changes in how they feel, their bowel movements, their mood, etc.

You explain that it’s not what we eat, but our ability to digest and process beneficial nutrients that matters. What are concrete, actionable ways we can improve our body’s processing system? 

After 25 years of measuring these changes every 3 months in my patients, I can say that removing wheat, rye, barley, oats, corn, and other pseudo-grains from the diet is a great start. 100% of my patients with leaky gut have antibodies to the various components of wheat and grains. By following this program, these issues are resolved and disappear.

You write that “working closely with my patients to restore their gut biome and gut wall leads to remarkable health transformations, healing […] Alzheimer’s disease and dementia […].” To confirm, are Alzheimer’s and dementia reversible through healing the gut?

There is increasing evidence that memory loss, Alzheimer’s, Parkinson’s, and neuropathy begin in the gut. As I write in the book, “leaky gut equals leaky brain!” In my experience, there is a point where these changes can be stopped and reversed if caught early enough, but sadly, less is possible the longer treatment is delayed. 

You offer a comprehensive Gut Check Food Plan. Is this indicative of an ideal eating plan if healing your gut is your goal? How much “wiggle room” is there to stray from the plan while still keeping your gut generally healthy?

My food plan reflects what I’ve learned from my patients’ habits and blood work over the past 25 years. While I have many very motivated and “perfect” patients, most, including myself, stray from time to time. So, the less you “cheat,” the faster you heal. 

What is your stance on prebiotic and probiotic supplementation? Do you have favorite brands/products for supporting gut function?

I have learned that there are multiple ways to restore the gut ecosystem including probiotics and prebiotics. But what surprises most people is that it’s the postbiotics primarily from fermented foods that make the real difference. In other words, plain yogurts and kefirs, low-sugar kombucha, vinegars, black coffee, tea, and even extra-dark chocolate, red wine, and aged cheeses are all great sources of postbiotic-containing foods. 

What surprises most people is that it’s the postbiotics primarily from fermented foods that make the real difference.

Your book comprehensively covers the process of healing your gut. How would you encourage someone to take to begin this journey in the most efficient, optimized way?

Two simple steps: maximize your Vitamin D3 intake to at least 5,000-10,000 IUs a day, and remove grains and pseudo-grains from your diet. And, for more dos and don’ts, follow the “yes please” and “no thank you” lists in Gut Check.

Pick up Gut Check wherever books are sold—and keep reading for the gut-healing snack cake Dr. Gundry swears by.

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Recipe image by Claudia Curici.

Over the last few months, I’ve made a major shift in my diet—and (as I was surprised to discover) it actually changed my life. I wanted to share the story with you because it’s taken me on a health journey where I’m learning so much and feeling inspired to create and share so many new recipes with you. The big change? I’ve stopped eating grains. Yes, the girl who’s always been a pizza / sourdough / taco fanatic is no longer eating wheat, corn, quinoa, or any other type of grain at all. Let me explain.

Turns out, eating a grain-free diet healed the gut health issues that have affected me for the last decade. For years, I’ve been plagued with digestive issues that have sent me to countless doctors and practitioners, and surprisingly, simply removing grains from my diet eliminated all my symptoms within days. So today, I’m going to share the biggest changes I’ve seen in my health since going grain-free. My hope is that my story could help some of you on your own health journeys because I believe we all deserve to be living our most high-energy and vibrant lives.

First, watch the video below where I walk you through my journey—I also get into some of the “bonus” healthy habits I’ve been incorporating every day to feel the best I’ve felt in YEARS. Then, scroll on for some of my top grain-free diet and gut health learnings:

Grain-free diet and gut health

If you know me, you know that much of my life revolves around food. I’m a passionate cook, I love to eat, and I create recipe and food content for a living. I’ve always preached the philosophy that there’s room for everything in your diet—and I still believe that—unless those foods are preventing you from living your most vibrant and energized life.

The ONE thing I’ve learned in my years of research about nutrition is that there is no one-size fits all diet. I want to be very clear from the beginning: Grains are not “bad.” Pizza is not “bad.” Sourdough bread is not “bad.” This is all about how specific foods make you feel, and I for one want to be eating in a way that supports my overall health. For my particular digestive system — and I’m learning, a lot of other people’s too — grains can be very hard on the GI tract, and there are a lot of hidden intolerances. This is a little more all-encompassing than a gluten-free diet, and it’s different than having celiac disease or a gluten-intolerance. Eating “grain-free” means eliminating gluten and wheat, and also corn, oats, quinoa, rice, buckwheat, rye, amaranth, and barley.

Dr. William Davis says in his book Super Gut (which I highly recommend for anyone dealing with unresolved digestive issues):

“Wheat and grain elimination removes an extravagant source of intestinal inflammation and begins the process of healing your GI tract. ”

He goes on to explain:

Gliadin (a protein found in wheat) is directly toxic to the intestinal wall. Removing gliadin thereby removes a potent bowel toxin. Gliadin also breaks down normal intestinal barriers, allowing foreign substances, including gliadin itself, entry into the bloodstream…

Just as opioid drugs such as oxycodone and morphine cause constipation, so do gliadin-derived opioids slow intestinal peristalsis and cause constipation. Slowed peristalsis is a major issue in many cases of SIBO, and it can be reversed in the majority with wheat and grain elimination… Just by eliminating all wheat and grains, many people report complete relief or marked improvement of bowel urgency, acid reflux, heartburn, and constipation.”

My gut health history

One thing I haven’t shared a lot about on the internet (until now) is my long-standing gut health issues. Yes, talking about sluggish digestion and extreme bloating is personal, but statistics show that nearly half of women struggle with digestive issues, so I think it’s time we normalize these conversations.

I actually don’t know the cause of my digestive issues. After seeing functional doctors, GI doctors, and undergoing lots of testing—no one has ever been able to give me an actual diagnosis (which is the case for most people suffering from digestive issues.) So like so many of you, I’m left to act as my own guinea pig and keep searching for something to help me feel better. And let me tell you, I have tried some things, including: 

• Basically every supplement and probiotic on the market
• Intermittent fasting 
• Food combining
• At-home SIBO tests
• Making my own probiotic yogurt
• Colonics
• Hypnotherapy – yes, there is actually a school of hypnotherapy that claims to be able to heal the gut-brain axis and when you read about it, it makes a lot of sense, but it didn’t help me.
• Tons of different elimination diets to see if it was a food allergy (no gluten, dairy, lectins, meat, night shades—but never cutting out all grains altogether). 

Even after all that, I still struggled with the same issues. I would sometimes think that I found a solution and then I would end up right back where I started, dealing with the same old issues for weeks on end.

What happened when I stopped eating grains

The solution came during one of my worst bouts of continuous bloating and sluggish digestion. I was re-reading Super Gut and came to the line where Dr. Davis said, “Removing wheat and grains yields substantial improvements in GI health that aid in your efforts to reverse dysbiosis, SIBO, and SIFO and regain overall health.”

Since I’d tried just about everything else, I figured, what did I have to lose? So, starting that very day, I didn’t eat any grains at all. It may sound restrictive, but thankfully I love so many things that aren’t in this category: fruits, vegetables, cheese, olive oil, avocados, meat, fish, pasta made with chickpeas.

I was still eating deliciously and abundantly, and here’s the part that is SO crazy I would not have believed it if I hadn’t experienced it personally: within 48 hours, my gut health issues that had plagued me for over a decade were completely resolved. And stayed that way. Over the next 3 months, I followed my grain-free diet and felt better than I had in years. My energy was sky high, I slept great, I had a normal appetite instead of feeling uncomfortably full all the time, and my stomach was flatter than I could ever remember (even though I hadn’t actually lost weight.) I felt amazing. 

Will I ever eat grains again?

The truthful answer is: I don’t know. Being the food lover that I am, I have tried reincorporating some of my favorites. The first thing I tried was corn, because, living in Austin—tacos are life. Our family went out for Mexican, I ate some delicious corn tortillas, and… the next morning, my digestion was off. So I got back on the grain-free wagon and within about a day, I was back on track.

The next thing I tried—a few bites of pizza, which I’m gonna admit, is my favorite food. But again, I woke up the next morning feeling the old bloat and I realized that no matter how good a few bites of pizza tasted in the moment, it wasn’t worth it for me to feel sluggish and gross all day. I loved the new way that I was feeling SO MUCH, that giving up some foods, even foods that I loved, was 100% worth it to feel this good.

And that brings us to the present! I think that I’ll try reintroducing grains in the future to see what happens, but right now I feel so good, I’m gonna stay off grains for the foreseeable future. It’s important for me to transparently share my journey with you because, although going grain-free may not work for everyone, I hope it can help someone. If you have unresolved gut issues, why not try eliminating grains for a week and just see how you feel?

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Our gut health has a massive impact on our mood and energy levels, so taking time to figure out what works for your body is WORTH IT. And if you’re one of the many people also struggling with gut health issues, I promise that you really can feel great again. Keep looking for answers and experimenting until you find what works for you.

Leave me a comment if this resonates—I’d love to hear about your struggles in this area, what’s worked for you, and if you’d like to hear more about my grain-free journey! I have so many recipes and meal planning tips for this way of eating that I would love to share.

After a few weeks of holiday parties and even more holiday cookies, the inevitable happens: we double down on our leafy greens and commit to ditching alcohol through the month of January. And while that’s all well and good, without a real understanding as to why we’re making these behavioral shifts (beyond joining the Dry January fervor), it’s not likely to amount to any lasting, positive change. It’s a truth we now know well about making resolutions in the new year—without setting clear intentions first, we’re likely to get lost along the way. That’s why, when I learned about the connection between alcohol and gut health, I knew it would be a boost to helping my booze-free resolutions stick.

Among all the buzzy wellness words, there’s perhaps nothing that’s caught the health-inclined conscious more than gut health. It affects everything from our skin to immunity to our digestion. And while what you eat, the supplements you take, and your ability to manage stress can impact your gut health, more and more, we’re learning that our drinking habits play a key role as well.

Featured image by Christie Graham.

Alcohol and Gut Health: The Surprising Connection

To better understand the connection between alcohol and gut health, I got in touch with Daina Trout, MS MPH. Daina is the Chief Mission Officer and co-founder of Health-Ade Kombucha (a favorite among all of us here at Camille Styles). She’s spoken and written extensively about alcohol and its impact on your gut. Ahead, learn how much alcohol is okay to drink, the toll alcohol can take on your immunity, and strategies for counteracting alcohol consumption to keep your gut healthy.

Is there any amount of drinking that’s okay?

Studies show that after just two to three days in a row of more than two drinks, on average, a meaningful negative change in the gut takes place. There is a significant increase in pathogenic bacteria and bacteria that produce inflammation and a significant decrease in bacteria that fight infection and inflammation. There is also a reduction in overall abundance of microbes, an increase in gut permeability, and an interruption of your circadian proteins.

All these things can cause so many health issues. From increased likelihood of getting sick and digestive issues to messed up sleep and achy joints. It truly wreaks havoc when you cross the line of too much. 

While I really do enjoy alcohol, it is the thing probably most unhealthy to our microbiome when we have it in excess. 

On the other hand, research has found that when you consume two or less drinks no more than a couple times a week, alcohol isn’t as damaging to a healthy gut. That may be your sweet spot if you’re looking for one! The most important thing here is to listen to your body. All these studies are done on groups of people, so the outcomes are averages and may not be your number.

In general, drinking less will be better for all, but you may be more or less sensitive than the average, so that’s why we always say: follow your gut!

How effective is Dry January in terms of resetting the body?

The long-term benefits of taking a break from alcohol, like Dry January, haven’t been hugely studied. However, most would probably agree it wouldn’t be a bad idea, provided you don’t overcompensate with 10 drinks on February 1. What I find to be more effective long-term is mindful drinking—learning how to have a healthy relationship with alcohol where you can enjoy it but not have too much. 

How does alcohol affect and even compromise our immunity?

Alcohol, immunity, and gut health are very connected. It is now understood that immunity is very much driven by our microbiome. We can have bacteria that cause our bodies to be worse at fighting infection and bacteria that can strengthen it. Alcohol, after excess exposure, quickly tips the scale to support a microbiome makeup that is weak at fighting infection. Alcohol also injures our intestinal walls, widening the space so all kinds of toxins can enter our bodies, causing problems where they land. This also compromises our immunity, and not just in the short term.

Similarly, mood tends to dip and many people experience seasonal affective disorder in the winter. How can alcohol consumption make this worse?

One of (if not the) biggest drivers of our mood is our gut. An abundant and healthy microbiome is repeatedly connected to people feeling good about themselves and decreased depression and anxiety. The opposite is true with a microbiome that’s less abundant and pro-inflammatory. Because excess alcohol consumption is bad for the gut, and causes the wrong microbes to flourish, you may not be surprised to hear that a major side effect of too much alcohol is feeling down and experiencing low energy.

How can we counteract alcohol consumption and its effects on the gut?

By exposing your gut to healthy bacteria and tons of prebiotics, and avoiding the things that hurt it, you can improve your gut health. You can boost your microbiome by:

1. Feeding your gut a variety of high-fiber foods like fruits and veggies.
2. Eating/drinking fermented foods such as kombucha, sauerkraut, kimchi, and kefir on the regular.
3. Avoiding things like alcohol, stevia, and fake sugars that compromise it.

You should also be careful to take antibiotics only when necessary. That’s another thing that hurts our microbiome, and it can take a year to recover.

Non-Alcoholic Drinks to Give Your Gut a Break

For more options, consult our list of editor-approved non-alcoholic drinks.

Every product is curated with care by our editors and we’ll always give an honest opinion, whether gifted or purchased ourselves. If you buy something through our links, we may earn a small commission at no cost to you.

“To no surprise, one of my favorite alcohol alternatives is kombucha. It’s tasty, tangy, and subtly sweet. I love champagne and think it’s the perfect replacement drink when I’m in the mood for something bubbly, especially if you put it in a flute!” — Daina Trout

I’m in good company calling Proxies one of my favorite non-alcoholic wine alternatives. Bon Appétit, and The Kitchn agree—this is the brand to pick up whether you’re exploring sober curiosity or simply want to enjoy your evening and the next morning’s workout. While the blends don’t taste *exactly* like wine, that’s not really the point. They’re something different—perhaps even better. The flavors are funky and complex, so instead of feeling like you’re missing out, you’ll realize you’re sipping on something even more delicious than Sauvignon blanc.

ARMRA Colostrum

Sure, this might not be what you’d substitute your go-to glass of orange wine with, but as someone who’s fully committed herself to the colostrum craze, I’m expecting my 2024 to involve a lot of ARMRA. For context, colostrum is touted as the new collagen. It includes all nine essential amino acids, supports digestion with 200+ functional, bioactive nutrients, and protects skin and hair from signs of aging. If you’re truly looking to step up your gut, hair, and skin health this year, ARMRA is your best option.

While it may seem like every celebrity has their own alcohol/alcohol-alternative brand, De Soi is among the few I’ll happily keep at home. First off: the branding? Gorgeous—I’d stock up on these bottles for aesthetic purposes alone. But there’s the flavor, too. Each bottle is crafted with natural botanicals. Everything from yuzu to blackberry to rose and birch creates a distinct, slightly floral sipper. (And the adaptogenic benefits abound.) The blends are as elegant as the bottles themselves. What’s not to love?

Kin has been around since the sober curious movement first started picking up steam. And while the brand has been a mainstay for years, it’s constantly reinventing itself with new and game-changing flavors and products. Case in point: Actual Sunshine. This mimosa alternative is exactly how I want to kick off every Sunday brunch. Each can is infused with adaptogens, nootropics, and vitamins. What’s more, turmeric boosts immunity while collagen works hard to brighten your complexion—just as the entire experience brightens your mood.

Töst was my first experience with zero-proof drinks, and its crave-worthy deliciousness opened my eyes to what the industry could bring. Each bottle offers a dry, effervescent experience that feels just as celebratory as popping champagne. The flavors are unique and the hint of citrus is perfectly subtle. It’s a drink fit for every occasion.

For each of us, the holiday season holds something distinctive. For some, it embodies a time of spiritual connection. Others cherish shared traditions with family. For many, it sparks generosity. Ultimately, this time of year is wrapped in its own kind of magic. Delicious treats and creamy cocktails included. Inevitably, December is also synonymous with digestive distress (hello, travel, irregular routines, and not-so-gut-friendly foods). But good news! You don’t have to sacrifice your digestive well-being to fully savor the holiday spirit. You can hold space for both: celebrating with loved ones and supporting your digestive system. This year, make it a gut health holiday season. Scroll on for tips to navigate the holiday hustle without feeling deprived.

Featured image from our interview with Roxana Saidi by Suruchi Avasthi

How to *Not* Support Your Gut Health

Let’s start here. Oftentimes, gut health wreckers are subtle. Think: skipping meals, drinking too much coffee, drink too little water, and wonky sleep. When we don’t identify and address these sneaky culprits, we can’t maintain a thriving digestive system. So, start small. Get into bed 15 minutes earlier than you usually do. Refill your water bottle—right before sleep—to easily hydrate in the morning. Throw an extra snack in your bag. And if stress is at an all-time high, don’t underestimate the power of communicating your stressors to loved ones, friends, or a trusted therapist.

Get the Most Bang for Your Nutritional Buck

When it comes to increasing your good gut bacteria, you want to make sure you’re actually absorbing what you’re putting into your body. In other words, a forkful of kimchi isn’t going to outdo a plate of highly-processed ingredients, refined sugar, and artificial additives. Capiche? With gut health holidays in mind, here are a few diet tips to optimize nutrient absorption.

Eat the rainbow

A balanced diet ensures you’re receiving a wide range of essential vitamins and minerals necessary for proper absorption. Try to add something green, orange, red, and/or purple to most meals!

Pair iron-rich foods with vitamin C

Did you know you can enhance the absorption of iron by pairing it with vitamin C-rich foods? For example, add citrus fruits, bell peppers, or tomatoes to your iron-rich meals—red meat, dark poultry, oysters, lentils, dark leafy greens, etc.

Include healthy fats

Healthy fats, such as those found in avocados, nuts, seeds, and olive oil, aid in the absorption of fat-soluble vitamins (A, D, E, and K). Include these fats in your meals to enhance the uptake of beneficial gut bacteria.

Cook your veggies

Skip the raw produce and opt for roasting and sautéing. For example, cooking tomatoes releases lycopene, an antioxidant linked to various health benefits—including better digestive health.

Consume fermented foods

Fermented foods—like yogurt, kefir, sauerkraut, and kimchi—contain probiotics that support a healthy gut microbiome. A well-balanced gut enhances nutrient absorption and overall digestion.

Practice mindful eating

Pay attention to your meals and practice mindful eating. Chew your food thoroughly, as the digestive process begins in the mouth with enzymes in saliva breaking down carbohydrates.

Moderate your caffeine and alcohol intake

While this is easier said than done during the holidays, excessive caffeine and alcohol can interfere with beneficial gut bacteria. Consume these beverages in moderation.

Don’t Forget Your Supplements

When it comes to keeping your gut health in check during the holidays, basic supplements work wonders. Stock up on your probiotics and magnesium before you hit the road. Both of these are key for maintaining gut health balance. Additionally, consider collagen or colostrum. By bolstering the mucosal layer, collagen aids in preventing the penetration of harmful substances and supports overall digestive health. Colostrum works in a similar (if not, more powerful!) way. Even adaptogens, like ashwagandha, can help the body adapt to stressors, thereby indirectly benefiting the gut.

10 Ways to Encourage a Healthy Gut

Inevitably, we all want to feel our best during the holidays (while relishing the season’s long-awaited comfort food). With practicality at the forefront, here are 10 ways to prioritize your digestive health as the year comes to a close.

1. Prioritize Hydration On the Go

Amidst the hustle and bustle of holiday travel, it’s easy to forget the simplest remedy for maintaining good gut health: water. Staying adequately hydrated aids digestion, helps flush out toxins, and supports overall well-being. Invest in a reusable water bottle to carry with you wherever you go, ensuring you have a convenient hydration companion during family visits, airport layovers, or road trips.

2. Pack Fiber-Friendly Snacks

Long journeys often lead to unhealthy snacking choices, especially when faced with limited options at airports or gas stations. Combat this by packing your own gut-friendly snacks, such as nuts, seeds, roasted chickpeas, or whole fruit. Not only does this keep your digestive system happy, but it also saves you from succumbing to the allure of less nutritious alternatives.

3. Embrace the Power of Probiotics

Maintaining a healthy balance of gut bacteria becomes even more crucial during the holiday season. Probiotics, found in fermented foods like yogurt, kefir, and sauerkraut, can promote a thriving gut microbiome. Making charcuterie? Incorporate these foods into your holiday spread to support digestion and boost your immune system, helping you stay resilient in the face of holiday stressors.

4. Embrace Mindful Eating Amidst Family Feasts

Holiday gatherings often mean indulging in feasts that can challenge your digestive system. Practice mindful eating by savoring each bite, chewing slowly, and paying attention to your body’s signals of fullness. This not only aids digestion but also allows you to enjoy the flavors of the season without overloading your gut.

5. Plan Balanced Meals Ahead of Time

Anticipate irregular meal times during the holidays by planning well-balanced meals in advance. Ensure your plate is a colorful array of fruits, veggies, proteins, and whole grains. This preemptive approach helps you maintain a nutrient-rich diet even when faced with the temptations of holiday treats. When in doubt, don’t skip breakfast.

6. Opt for Strategic Indulgences

While it’s perfectly acceptable (read: encouraged!) to enjoy holiday treats, strategic indulgences can make a significant difference. Choose your moments wisely, savoring those special desserts or decadent dishes without overdoing it. This way, you can indulge without leaving your gut feeling overwhelmed.

7. Incorporate Gut-Healing Herbs and Spices

Give your digestive system an extra boost by incorporating gut-healing herbs and spices into your holiday cooking. Ginger, peppermint, fennel, and turmeric are known for their digestive benefits. Experiment with adding these flavorful elements to your dishes, or enjoy them in teas to soothe your stomach after a hearty meal. Pack your tea bags with you!

8. Stay Active, No Matter Where You Are

Maintaining an active lifestyle can be challenging during the holidays, especially when routines are disrupted. Combat this by incorporating short bursts of physical activity into your day. Whether it’s a brisk walk after a meal, a quick workout in your hotel room, or a dance session during a family gathering, staying active supports healthy digestion.

9. Prioritize Sleep for Gut Health

Amidst the holiday excitement, it’s crucial not to neglect your sleep. A well-rested body is better equipped to handle the demands of the festive season, including maintaining optimal gut health. Prioritize a consistent sleep schedule, create a relaxing bedtime routine, and ensure you get enough rest to support your overall well-being.

10. Practice Stress-Reducing Techniques

Last but certainly not least, (try to) manage your stress. The holidays are emotionally charged, and stress has a direct impact on your digestive system. Incorporate stress-reducing techniques such as deep breathing, meditation, or gentle yoga into your routine to keep your mind and gut in harmony.

A Holiday Season to Remember

This goes without saying, but the holidays are a time for celebration—not digestive distress. By incorporating these 10 tips into your festive routine, you can strike a balance between indulgence and prioritizing your gut health (the best of both worlds). Remember, it’s about making mindful choices, staying hydrated, and embracing a holistic approach to your well-being. Savor the season and let your gut join in the celebration.

Your gut is home to trillions of microorganisms. As in, we’re more bacteria than we are human. And everything we interact with can change those microorganisms. Your lifestyle is either helping or hurting your delicate yet powerful gut health! But you may be thinking, where does the gut-hormone connection come in? After all, gut health and hormones are two completely separate systems in the body, right? 

Well, the two involve a little overlap—scratch that, a lot. As a health and wellness expert, I’m here to tell you that everything in your body is connected. (Another reason cycle syncing can be so key.) Your hormone health influences every system in your body. And as growing research shows, your microbiome does, too. Your gut health and hormones influence each other daily. At the end of the day, improving your gut health and balancing your hormones are pillars of overall wellness. Without further ado, let’s dive in.

Featured image from our interview with Jules Acree by Michelle Nash.

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The Power of a Diverse Microbiome

Throughout the day, your hormones ebb and flow. A surge of cortisol wakes you up in the morning (boosted by your cup of coffee). At night, melatonin lulls you to sleep. Throughout the day, leptin signals that it’s time for food. And while you’re eating, ghrelin tells you when you’ve had enough.

All of these hormones—along with estrogen, progesterone, and testosterone—are influenced by the bacteria in your gut. Hence why it’s important to have a healthy microbiome. When gut health isn’t optimal, neither are your hormones. Hello, imbalances. Generally speaking, an optimal gut is a diverse gut. In other words, a diverse microbiome is the goal. The more species of bacteria you have, the more health rewards you reap.

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How to Improve Your Gut Microbiome

Given that we all want balanced hormones, let’s dive into simple ways to improve your gut microbiome. 

Eat a diverse array of whole foods

This includes those rich in fiber and antioxidants. A diverse diet (sans nutrient-devoid ingredients, like industrial seed oils) can lead to a more diverse microbiome, which is beneficial for your health. When in doubt, cook the rainbow. 

Prioritize the Mediterranean diet

There are a variety of reasons to eat like the Mediterraneans do. But mainly because of its emphasis on vegetables, fruits, beans, and legumes. These are high-fiber, gut-friendly foods that promote the growth of beneficial bacteria. Eating a range of fresh, whole foods, mainly from plant sources, is shown to improve gut health.

Choose fermented foods

Fermented foods, like plain yogurt, kimchi, and tempeh can benefit the microbiome. They enhance its function and reduce the abundance of disease-causing bacteria in the intestines.

Add in prebiotics

Many fruits, vegetables, and whole grains contain prebiotics, but they can also be found on their own. Resistant starch (like an unripe banana) can also be a prebiotic. If eating an unripe banana sounds unappetizing, you can also benefit from prebiotics by eating cooked and cooled potatoes and rice. The cooling turns some of the digestible starches into resistant starches.

Consume probiotics

Peek this list! Beyond food, opt for a probiotic supplement. In essence, probiotics are often referred to as the “good”—or “helpful”—bacteria. They help keep your gut humming along. In addition to supporting digestive health, probiotics can also help with overall immune function.

Limit sugar

Last but not least, we want to keep blood sugar balanced. After all, chronically elevated glucose levels can reduce beneficial bacteria, leading to unwanted conditions like leaky gut syndrome. Consider a meal plan to balance blood sugar as well as swapping common sources of sugar for their lower-glycemic alternatives.

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What is the gut-hormone connection?

In terms of how gut health impacts your period, there’s a growing body of research that your gut microbiome may be the most important player in the endocrine system. Aka, your body’s system of hormones.

Think of your gut microbiota like a conductor at the center of the orchestra. Around the clock, it leads your symphony of hormones.

Not only does your gut microbiome produce hormones, but it also signals to various glands in your body to create—and release—certain hormones. Your gut influences estrogen, melatonin, cortisol, thyroid hormones, and more.

How the Gut Impacts Your Thyroid

Speaking of thyroid hormones, our gut and thyroid are very well-connected. In fact, research shows that low microbial diversity is linked with high thyroid stimulating hormone (TSH) levels. And too much TSH can lead to hypothyroidism. Furthermore, our gut microbiota influences the absorption of minerals that are important to the thyroid. Think: iodine, selenium, zinc, and iron. All of these are essential for thyroid function.

Inevitably, thyroid issues impact your period. Too much or too little thyroid hormone can make your periods very light, heavy, or irregular. Thyroid issues can also cause your periods to stop for several months or longer—a condition called amenorrhea. Bottom line: if you suffer from a thyroid issue, gut health should be a top priority. Work with your healthcare provider to support thyroid health.

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Have you heard of the estrobolome?

Let’s talk about estrogen. Often overlooked, estrogen can make or break your digestion. Research shows that the gut microbiome and estrogen levels act as a two-way street. In essence, the gut microbiome plays a central role in regulating estrogen levels. This is called the estrobolome. The estrobolome is a collection of gut microbes, capable of modulating the metabolism of estrogen.

Without a healthy estrobolome, your risk of developing estrogen-related diseases—such as endometriosis, polycystic ovary syndrome, breast cancer, and more—increases.

To back up, estrogen is made primarily by the ovaries. It circulates through your body, eventually reaching your liver. This is where it’s inactivated. Inactivated estrogen is then sent to the intestines. Here, it should stay inactivated, so it can exit the body. That is normal, healthy estrogen metabolism! However, when unfriendly bacteria make an enzyme called beta-glucuronidase, this re-activates estrogen in your gut. And this can be problematic.

When re-activated estrogen re-enters your body, it causes excess estrogen. In turn, this negatively impacts your menstrual cycle (hello, intense PMS and cramps!). Fortunately, you can improve the health of your estrogen metabolism by eating more vegetables, reducing alcohol consumption, and taking a probiotic.

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Can your digestive system affect your menstrual cycle?

To bring this full circle: yes, your digestive system affects your menstrual cycle. Vice versa, your menstrual cycle affects your digestive system. Understanding how gut health impacts your period will help you make more mindful choices when it comes to nutrition. Ultimately, if you’re looking to balance your hormones, start with your gut.

Begin by cutting out refined sugar. It’s one of the most powerful ways to heal your gut (unhealthy bacteria love sugar!). Furthermore, increase your filtered water intake and focus on fiber-rich foods. Last but not least, make sure you’re paying attention to your stress levels. This goes without saying, but psychological stress and sleep deprivation can upset the microbiome. Incorporate regular movement and any other self-care you’ve found effective. 

In the quest for better gut health, we’ve tried it all (err, most). From probiotics to prebiotics, enzymes to elixirs, we’ve always hoped for the best… but led with a dose of skepticism. After all, it’s hard to know if your probiotic is actually doing anything. Been there, experienced that. Plus, not all supplements are created equal. With that in mind, do gut health supplements live up to the hype? Or—are we all being duped into believing a specific pill, powder, or capsule holds the promise of a healthier digestive system? Today, we’re digging deep into the debate.

Spoiler alert: once you separate science from the sensationalism, certain supplements are the real deal. And good news! We’ve parsed out the best gut health supplements for you. Get our tips and tricks for supporting your digestive system in a simple yet effective way.

Featured image by Ashleigh Amoroso.

Why does gut health matter?

In many ways, your gut is a bustling control center. It’s the place where everything from digestion to mood regulation come together. In other words, gut health isn’t just about minimizing bloating. It’s a powerhouse that affects your entire well-being.

Home to trillions of microbes, your gut microbiota is working around the clock to digest food, extract nutrients, and shield you from toxins. Simultaneously, it’s bolstering your immunity and encouraging a happier mind. Whether you’re chasing fewer tummy woes or a better demeanor, nurturing your gut health is paramount.

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How to Support Your Digestive System

Fortunately, supporting your digestive system—through lifestyle and nutrition choices—isn’t rocket science (nor should it put a dent in your wallet). Below are a few key tips to help you maintain a happy gut.

Prioritize a balanced diet

No surprise here. When possible, consume a variety of whole, minimally-processed foods: low-glycemic fruits, cooked vegetables, sprouted whole grains, lean proteins, and healthy fats.

Enjoy fermented foods

Incorporate probiotic-rich foods like yogurt, kefir, sauerkraut, and kimchi into your diet. These encourage the growth of beneficial gut bacteria.

Limit inflammatory oils and refined sugars

High-sugar and highly processed foods can disrupt your gut microbiome’s balance. Focus on nourishing oils—like extra-virgin olive oil, coconut oil, and avocado oil—as well as raw honey, pure maple syrup, and date syrup (in moderation).

Stay hydrated

Drink up! Filtered water, that is. Staying hydrated helps maintain the mucosal lining of your digestive tract and aids in digestion. Digestive teas work great as well.

Eat mindfully

Easier said than done, but try to eat slowly (put your fork down between bites), chew your food thoroughly, and savor your meal. All of these habits aid in the digestive process. Additionally, minimize overeating, as it can put unnecessary strain on your digestive system.

Exercise regularly

When it comes to gut health, physical activity is two-pronged: it helps regulate bowel movements and is a stress-reliever (stress, as we know, can put strain on your digestive system).

Get adequate sleep

Aim for 7-9 hours of quality sleep per night. This allows your body to rest and repair, including your digestive system.

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Do you need a gut health supplement?

Depends, of course! In many cases, maintaining a balanced diet and low-stress lifestyle can naturally support gut health. However, certain circumstances (digestive disorders, antibiotic use, or specific dietary restrictions) may warrant targeted supplements. When in doubt, chat with your healthcare provider. They can help determine if a gut health supplement is a beneficial addition to your wellness routine. Ultimately, a supplement should be part of a broader strategy for maintaining a healthy gut.

How to Choose the Best Gut Health Supplement

Overwhelmed by your variety of options? We can help. To make an informed decision, consider the following factors:

1. Consult with your doctor. As mentioned, they can assess your specific needs, health goals, and any underlying medical conditions to provide personalized recommendations.
2. Identify your goals. Determine your primary reason for considering a gut health supplement. Are you looking to alleviate specific digestive issues, improve overall gut health, or boost your immune system? Understanding your goals will help you choose the right supplement.
3. Research ingredients. Look for supplements that contain clean, minimal, and scientifically-proven ingredients. Furthermore, look for reputable brands that adhere to good manufacturing practices. These products are more likely to be of high quality and free from contaminants.
4. Probiotic strain and CFUs. Check the supplement label for specific probiotic strains (e.g., Lactobacillus acidophilus, Bifidobacterium bifidum) and the number of colony-forming units (CFUs). The appropriate strain and CFU count can vary depending on your needs—again, your healthcare provider can help with this.
5. Prebiotic content. Prebiotics are substances that feed the beneficial bacteria in your gut. Supplements containing prebiotic—like inulin, chicory root, or fructooligosaccharides—can be beneficial.
6. Allergen information. If you have food allergies or sensitivities, check for potential allergens in the supplement, such as dairy, gluten, or soy.

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Are refrigerated gut health supplements superior?

Not necessarily. Refrigerated gut health supplements—like probiotics—aren’t inherently superior to non-refrigerated ones. The need for refrigeration depends on the specific strains in the supplement. In other words, some strains are more sensitive to temperature and moisture than others. Refrigeration can help preserve their viability, ensuring they remain active and effective. However, non-refrigerated probiotics can also have a stable shelf life if properly packaged.

Trending: Soil-Based Probiotics

Have you heard of soil-based probiotics? Also known as spore-forming probiotics—or SBOs (soil-based organisms)—they’re a specific type of probiotic supplement. As their name suggests, SBOs contain bacteria strains naturally found in soil. Unlike traditional probiotics, these contain a protective shell. This is particularly helpful for navigating the stomach’s acidic environment. In other words, this shell allows the probiotic bacteria to remain dormant until they reach the intestines—where they can germinate and become active.

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The Best Gut Health Supplements for Every Need

Every product is curated with intention and research, and we’ll always give an honest opinion, whether gifted or purchased ourselves. If you buy something through our links, we may earn a small commission at no cost to you.

Cymbiotika Probiotic

Crafted with exceptional ingredients, Cymbiotika’s Probiotic includes 19 probiotic strains, plant-based prebiotics, and a unique blend of amino acids. Their formula is a quadruple thread: it helps balance gut microbiome, boosts energy levels, lowers stress, and reduces digestive issues.

Just Thrive Probiotic

Want to give SBOs a whirl? Try Just Thrive! It’s spore-based, meaning that it actually makes its way to your digestive tract—where it’s needed.

Seed DS-01 Daily Synbiotic

Scroll social media, and you’re bound to find an influencer touting their love for Seed. But we get the hype. As with any supplement, the key is to be consistent with your regimen. However, hopefully you’ll notice an improvement in digestion and regularity in a matter of weeks.

Ora Trust Your Gut High Potency Probiotic & Prebiotic

If antibiotics were (or are) a part of your health journey, consider adding Trust Your Gut to your home apothecary. Best of all, this probiotic doesn’t need to be refrigerated and contains 11 clinically-studied and acid-resistant strains.

Thorne Advanced Digestive Enzymes

A true staple, these enzymes help keep the digestive system moving and lessens discomfort after a large or hard-to-digest meal. This supplement is also known to support the gut’s natural aging process or after gallbladder removal.

ION* Gut Support

Ready to live your best gut-happy life? This liquid wellness supplement diversifies your microbiome, supports healthy digestion, defends from toxins, and improves nutrient absorption. It’s also proven to strengthen the gut lining, improving overall gut function. Plus, it’s gentle enough for your whole family!

ARMRA Colostrum

If you haven’t hopped on the colostrum train, this supplement is worth the hype. Strengthen your entire body’s health—skin, lung, gut barrier, immunity, etc.—with this powerful and potent powder.

Microbiome Lab FODMATE

Familiar with pesky FODMAPs? If so, take a peek at this supplement. Microbiome Lab’s innovative enzyme formula is designed to provide relief from occasional cramping, bloating, gas, abdominal pain, diarrhea, and constipation that may result from the consumption of high FODMAP foods.

Emma Daily Digestive Supplement

Science-backed and doctor-approved, Emma’s formula harnesses the power of natural ingredients to soothe your digestive woes. With licorice, star anise, quercetin, berberine, and resveratrol, Emma gets to the root cause—helping not only to relieve symptoms like bloating and constipation but to also support strong gut health in the long-term.

Let’s get right to the point: most of the processed “health” foods we consume aren’t as nourishing as they’re touted to be. We’re marketed labels like heart healthy and organic (organic sugar is still sugar)—claims that, quite frankly, are misleading. These foods are known to cause a slew of digestive issues, inflammation, and blood sugar imbalance. Fear not! Once you learn how to read an ingredient list, you’ll see right past these deceiving claims. Today, we’re uncovering key signs of bad gut health as well as ingredients to avoid. Yes, that includes sneaky additives and “natural” flavors found in everything from popular non-dairy milks to sparkling waters. If you love your oat milk, you’ll want to keep reading. Everything you need to know about this key part of improving your gut health is a scroll away.

Featured image by Riley Reed.

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What is digestive health?

When we think of our gut, we often think of our belly. But the gut—or gastrointestinal system—is just that: a system. It’s a group of organs. The gut includes the mouth, stomach, small intestine, large intestine, pancreas, gallbladder, colon, and rectum. Like our system of hormones, the gut is powerful yet delicate. It can easily be thrown out of balance. Hence why it’s important to be mindful of the top signs of bad gut health.

While we assume the gut’s only role is to help us digest and assimilate food, it does so much more than that. Our gut microbiome—and its community of bacteria—extends its influence far beyond the gut wall. It impacts our overall health and wellbeing in countless ways (stress, mood, etc).

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6 Signs of Bad Gut Health

Naturally, the signs of bad gut health will vary from person to person. But generally speaking, below are physical indicators of an underlying gut issue.

1. Digestive Issues

No surprise here. Think: constipation, bloating, gas, irritable bowel syndrome, diarrhea, stomach cramps, acid reflux, or heartburn. A healthy gut and digestive system should be able to process food and get rid of waste with ease. 

2. Unexpected Weight Loss or Gain

Losing or gaining weight—without a change in diet, stress, or exercise habits—can point straight to an unhealthy gut. A gut that’s not balanced can have trouble absorbing nutrients, regulating blood sugar, signaling that you’re full, and storing fat. In fact, a lack of diversity in the gut microbiome can be a precursor to obesity.

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3. Constant Fatigue

Are you constantly tired? Of course, many things can cause this, but a lack of diversity in gut bacteria has been directly linked to a lack of energy, chronic fatigue, and sleep disorders. Serotonin, a hormone that affects sleep and mood, is produced in the gut. A gut that’s not functioning properly can have a hard time producing or regulating serotonin—which can affect your ability to get a restful night’s sleep. 

4. Skin Conditions

Gut health affects everything, including your skin. Conditions like eczema, psoriasis, and acne have been linked to inflammation in the gut, caused by food allergies, poor diet, and lack of good gut bacteria.

5. Food Intolerances

If a certain type of food (like dairy or wheat) upsets your stomach, it may not necessarily mean you have a food allergy. Rather, your microbiome is probably out of balance. It lacks enough of the good bacteria needed to effectively break down certain foods. 

6. Mood Changes

The gut is often referred to as the “second brain”—and for good reason. Research confirms that things like anxiety, depression, mood swings, and emotional health are tied to the state of your gut. We need good gut bacteria to support important mood-enhancing chemicals, like dopamine and serotonin. 

Discuss any of these symptoms with your healthcare provider. A basic understanding of the status of your gut may require a comprehensive stool test, SIBO breath test, or food allergy/sensitivity testing.

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Ingredients to Avoid for Gut Health

Because we’re all bio-individuals, what causes your digestive issues won’t be the same as mine. Therefore, take this list with a grain of salt. Figuring out your triggers may be a combination of experimentation at home and testing with a doctor. At any rate, these are universally known as ingredients to avoid for gut health: artificial sugars, glyphosate, guar gum, inflammatory oils, and natural flavors.

Artificial Sugars

Artificial sugars are at the top of the list of ingredients to avoid for gut health. First and foremost, they’re made from chemicals. Secondly, they’re linked to weight gain, brain tumors, bladder cancer, and many other health issues.

A few examples are aspartame, sucralose, maltitol, maltodextrin, and saccharin. All of these can increase blood glucose levels, cause indigestion and weight gain, aggravate allergies, decrease beneficial bacteria in the gut, and more. They’re found in diet drinks, salad dressings, processed foods, etc. Ultimately, they provide no nutritional value. My favorite swaps are honey, stevia, monk fruit, and xylitol.

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Glyphosate

Glypho—what? Glyphosate is a weed killer. It’s used in herbicides and pesticides which are sprayed on crops, i.e., wheat. Nevertheless, glyphosate gets into the food you eat, and it can’t be washed off. Unfortunately, it’s tied to a slew of gut issues. See here for a list of the top glyphosate offenders (the Dirty Dozen is a helpful list, too).

When possible, buy organic, sprouted wheat. While you won’t see glyphosate on an ingredient list, keep an eye out for “glyphosate-free” on food packages. Love overnight oats? If you’re looking for clean oats, One Degree Organics doesn’t source grains with glyphosate!

Guar Gum

Have you heard of guar gum? Guar gum is derived from the guar bean, which grows primarily in India and Pakistan. They look similar to green beans. Unfortunately, even small amounts of guar gum can cause unpleasant symptoms in those with sensitive digestive systems. Some people see an improvement in gut issues after removing guar gum from their diet. If you have gut issues, like SIBO or IBS, consider removing guar gums from your diet. Guar gum is used as a thickener, emulsifier, stabilizer, and blending agent. You’ll find it in many processed and packaged foods—oat milk, coconut yogurt, breakfast cereals, ice cream, and more.

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Inflammatory Oils

Foods high in industrialized omega-6s promote inflammation. Your common cooking oils, such as vegetable and canola oil, are very high in omega-6 fatty acids and low in omega-3 fats. We need both types of omega fatty acids, but our standard American diet fosters an unbalanced omega ratio, thanks to an abundance of industrial seed oils. Consistent use of vegetable oils can promote chronic inflammation (across the body), leading to gut issues, inflammatory diseases, and more. Try to limit your consumption of canola oil, safflower oil, cottonseed oil, sunflower oil, and grape seed oil. These are found in chips and fried foods, along with oat milk.

Natural Flavors

It’s nearly impossible to find sparking beverages, canned cocktails, protein bars, crackers, or treats without “natural flavors.” Contrary to their name, natural flavors aren’t exactly natural. Basically, they’re flavoring agents. Food manufacturers can add natural flavors to their products to enhance the taste. Unsurprisingly, research shows that when “natural” appears on food packaging, people tend to assume the item is healthy. That’s not always the case.

Because the FDA hasn’t officially defined “natural flavors,” it can be used to describe almost any type of food. Although natural flavorings must meet safety requirements, individual reactions may occur. People who have allergies or follow special diets should be mindful of natural flavors, as they are linked to physical reactions, including gut issues.

This post was originally published on July 5, 2022, and has since been updated.

What houses one of the most complex and abundant ecosystems on the planet? The human gut. Shockingly, we’re more bacteria than we are human. Our bodies contain trillions of microorganisms—outnumbering human cells 10 to 1. Whoa. Everything we eat, drink, touch, lather, and interact with can change those microorganisms. Behind the scenes, your lifestyle is either helping, hurting, or balancing your delicate yet powerful gut health. And while some lifestyle factors are beyond your control, you can control what’s on your plate. What you consume can make or break your digestion. Today, we’re sharing why gut health is important, the best foods for gut health, and top offenders to avoid. Time to dig in.

Featured image from our interview with Kate Waitzkin by Michelle Nash.

A Gut Health Refresher

We all know gut health—also known as the microbiome—is important. And the science proves it. An ever-growing amount of research points to the enormous role your gut plays in overall health and wellbeing. A balanced gut is necessary for proper digestion, but having enough good bacteria also keeps you healthy in other ways. For example, by producing vitamins, supporting the immune system, and fending off harmful bacteria.

With more than 70% of your immune system residing in your gut, it’s worth keeping your gut well-nourished. The good news is, most people can enhance their gut health naturally through diet and proper supplements. Making space in your fridge for the best foods for gut health is definitely worth the effort.

What is the microbiome?

Your microbiome is an ecosystem of bacteria. It not only helps ferment the food you eat, but these bacteria can support blood sugar balance, digestion, and optimal health. Your gut helps support and protect your body from the outside world. Everything from antibiotics to inflammatory foods and birth control pills can negatively affect your gut. If you’re experiencing issues like poor digestion, stomach discomfort, or acne, it might be a sign of a microbial imbalance in the gut.

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How to Achieve a Healthy Microbiome

Diversify, diversify, diversify. Eating balanced amounts of both probiotics and prebiotics can help ensure that you have the right balance of bacteria to keep your gut microbiota healthy. And many factors, including the foods you eat, can impact the type of bacteria found in your digestive tract. Generally speaking, a diverse microbiome equals a healthy microbiome. This is because the more species of bacteria you have, the more health benefits they can support. In fact, several studies show that elderly people possess a more diverse gut microbiota than younger adults. Between long-living Chinese, Japanese, and Italian people, all cohorts revealed diverse and balanced gut microbiota.

5 Steps to Improve Gut Health

Given that we all want to live long, vibrant lives, let’s dive into simple ways to improve your gut microbiome. 

1. Eat foods for gut health. Specifically, a diverse diet that’s rich in whole foods and antioxidants. A diet consisting of different food types can lead to a more diverse microbiome, which is beneficial for your health.
2. Prioritize the Mediterranean diet. There are a variety of reasons to eat a Mediterranean diet, but mainly because of the emphasis on vegetables, fruits, beans, and legumes. These are high-fiber, gut-friendly foods that promote the growth of beneficial bacteria. Eating a range of fresh, whole foods, mainly from plant sources, is shown to improve gut health.
3. Choose fermented foods. Fermented foods (or drinks!), like plain yogurt, kimchi, and tempeh can benefit the microbiome. They enhance its function and reduce the abundance of disease-causing bacteria in the intestines.
4. Add in prebiotics. Many fruits, vegetables, and whole grains contain prebiotics, but they can also be found on their own. Resistant starch (like an unripe banana) can also be a prebiotic. If eating an unripe banana sounds unappetizing, you can also benefit from prebiotics by eating cooked and cooled potatoes and rice. The cooling turns some of the digestible starches into resistant starches.
5. Increase your intake of probiotics. One of the most powerful ways? Take a probiotic supplement.

10 Foods for Gut Health

As mentioned, what you eat directly influences the makeup of bacteria in your gut. Which, in turn, impacts your health. A healthy gut helps keep chronic diseases like heart disease and cancer at bay, and can also reduce inflammation, keep your brain healthy, and help you maintain an optimal weight. It’s never too late to change your diet! Research shows that diversifying your plate can change your microbiome in as little as 24 hours.

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Asparagus

Eating asparagus is an excellent way to help meet your fiber needs and keep your digestive system healthy. As a good source of fiber, asparagus promotes regularity and digestive health and may help reduce your risk of certain conditions, like heart disease, high blood pressure, and diabetes.

Recipe: Spring Potato Pizza With Asparagus And Burrata

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Artichokes

Artichokes are high in fiber, which can help keep your digestive system healthy. This delicious spring veggie feeds gut bacteria, reducing your risk of certain bowel cancers, alleviating constipation, and helping mitigate other digestive woes. Plus, artichokes contain inulin, a type of fiber which acts as a prebiotic.

Recipe: Spinach Artichoke Tarts

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Chia Seeds

Chia seeds can act as a prebiotic, helping your stomach produce good bacteria. In turn, chia seeds support a properly functioning digestive system. A superfood, they also act as a cleansing agent for your digestive system. They turn into a sticky gel-like substance when soaked in water.

Recipe: Protein Pancakes With Blueberries and Chia Seeds

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Coconut Yogurt

Due to its probiotic nature, coconut yogurt can aid in digestive health. All yogurt is a slightly fermented food filled with healthy bacteria. Traditionally, yogurt is made from animal milk. However, there are plenty of plant-based yogurts available, including coconut yogurt. We love Cocojune and COCOYO. In fact, COCOYO boasts a whopping 25 billion probiotics per 1/2 cup serving (with no added sugar).

Recipe: Yogurt & Granola Breakfast Grazing Board

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Beans

Cue: Beans, beans, the magical fruit… In all seriousness, beans are one of the most beneficial foods for gut health. A variety of beans, especially black beans, enhance gut health by improving intestinal barrier function and increasing the number of beneficial bacteria. This may help prevent gut-associated diseases.

Recipe: Sweet Potato and Chickpea Bowl with Feta Yogurt

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Flax Seeds

Flaxseed is commonly used to improve digestive health or relieve constipation. Flaxseed may also help lower total blood cholesterol and low-density lipoprotein (LDL, or “bad”) cholesterol levels, which may help reduce the risk of heart disease. Be sure to grind your seeds or buy ground flaxseed—and keep them stored in the fridge or freezer. You can add ground flax to smoothies, oatmeal, and yogurt bowls or use as an egg replacement in vegan baked goods.

Recipe: Chocolate Banana Almond Butter Smoothie

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Leafy Greens

No surprise that leafy greens are included in this list of foods for gut health. Leafy greens, such as spinach or kale, are excellent sources of fiber, as well as nutrients like folate, vitamin C, vitamin K, and vitamin A. Research shows that leafy greens also contain a specific type of sugar that helps fuel the growth of healthy gut bacteria.

Recipe: Green Sauce Pasta

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Lentils

Like beans, lentils can help improve gut health. Because lentils are a source of prebiotic fiber, they can help improve digestion. They can also help manage blood sugar levels and have been shown to make your heart healthier, lowering cholesterol and blood pressure.

Recipe: Black Lentil Salad with Roasted Vegetables & Goat Cheese

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Sauerkraut

All fermented foods are wonderful for the gut! Sauerkraut, or fermented cabbage, is loaded with vitamins C and K, iron, and fiber, and naturally contains healthy gut bacteria. The nutritional value of certain ingredients, like cabbage, can be enriched by fermentation and it makes the food easier for us to digest. Surprise your guests and offer sauerkraut at your next brunch!

Recipe: Best Buddha Bowl from Love & Lemons

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Squash

Foods rich in fermentable fibers, like sweet potato, cauliflower, butternut squash, and other squash varieties are great for stimulating the colon’s good bacteria. These ingredients also stabilize blood sugar levels, increasing low acid stomach levels and reduce inflammation in the gut.

Recipe: Roasted Delicata Squash

The Power of Resistance Starch

With each meal, consider how you can incorporate the aforementioned ingredients! Ultimately, you want to feed the good bacteria in your gut. Your good gut bacteria eat resistant starches (also known as prebiotics), which can be found in vegetables, legumes, and seeds. Other sources of prebiotics include acacia fiber, psyllium husk, and inulin. These come in the form of thin powders. You can easily add to your smoothie, coffee, or hot drink of choice—they feed your gut prebiotic fiber to create a very healthy digestive tract.

Add Fermented Foods

Beyond resistance starch, consider fermented foods. They’re a wonderful (and delicious!) way to feed your good bacteria. Foods like sauerkraut, kimchi, tempeh, and coconut yogurt help populate your microbiome with diverse probiotics and essential nutrients.

The Worst Foods for Gut Health

Rather than classify foods as good or bad, it’s important to emphasize the importance of bio-individuality. You are unique—as is your gut bacteria. That’s a beautiful thing! Knowing how different foods might affect your gut will help you make informed decisions. Generally speaking, refined grains, refined sugars, industrial seed oils, conventional dairy, and alcohol are gut-offenders. In essence, these ingredients can have a massive impact on overfeeding yeast and candida in the body. In turn—you guessed it—affecting gut health.

As gut health becomes more and more of a buzzword, so do the terms surrounding it. Many seem to be wondering: prebiotic vs. probiotic—which is best? And which do I actually need to improve my digestion and reap all the benefits (including: glowing skin, boosted immunity, and more)? Today, we’re diving in deep, exploring the basics of gut health, understanding the nitty-gritty of a prebiotic vs. probiotic, and the role each plays in optimizing your wellbeing.

Featured image from our interview with Mary Ralph Bradley by Michelle Nash.

What are probiotics?

Probiotics are tiny living organisms. They include certain bacteria and yeasts, usually found in fermented foods or dietary supplements. The ISAPP (International Scientific Association for Probiotics and Prebiotics) defines probiotics as “live microorganisms that, when administered in adequate amounts, confer a health benefit on the host.” These microorganisms, which consist mainly of bacteria, are naturally present in fermented foods, but they may be added to other food products and are available as dietary supplements. 

Bacteria tends to get a bad rap, but remember that you have two kinds of bacteria in (and on) your body—good bacteria and bad bacteria. Probiotics are made up of good bacteria that help keep your body healthy and working well. This good bacteria helps you in many ways, including fighting off bad bacteria when you have too much of it. In essence, probiotics are part of a larger picture concerning bacteria and your body: Your microbiome. Think of a microbiome as a diverse community of organisms, like prebiotics and probiotics, that work together to keep your body healthy. 

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Prebiotic vs. Probiotic

Prebiotic vs. Probiotic—what’s the difference? The two can be easily confused. Although they’re both important for human health, let’s differentiate between the two. After all, they have different roles. Found in certain foods or supplements, probiotics are beneficial bacteria. Prebiotics, on the other hand, are types of fiber that feed friendly bacteria in the digestive system. These substances come from types of carbs (mostly fiber) that humans can’t digest. The beneficial bacteria, in your gut, eat this fiber. They’re typically complex carbohydrates (such as inulin and other fructooligosaccharides) that microorganisms in the gastrointestinal tract use as metabolic fuel.

Although you don’t need to take a prebiotic for probiotics to work, taking a prebiotic may make your probiotics more effective. In essence, prebiotics may support a healthy gut—offering better digestive health, fewer antibiotic-related health problems, and other benefits. Despite less research on prebiotics than on probiotics, some studies indicate their efficacy.

The Power of a Diverse Microbiome

At any rate, eating balanced amounts of both probiotics and prebiotics can help ensure that you have the right distribution of bacteria to keep your gut microbiota healthy. And many factors, including the foods you eat, can impact the type of bacteria found in your digestive tract.

Generally speaking, a diverse microbiome is considered healthy. This is because the more species of bacteria you have, the more health benefits they may be able to contribute to. In fact, several studies show that elderly people possess a more diverse gut microbiota than younger adults. Between long-living Chinese, Japanese, and Italian people, all cohorts revealed diverse and balanced gut microbiota. Whereas, disturbed gut microbiotas with dysbiosis were observed in the elderly who suffer from different comorbidities. 

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How to Improve Your Gut Microbiome

Given that we all want to live long, healthful lives, let’s dive into simple ways to improve your gut microbiome. 

1. Eat a diverse diet, rich in whole foods and antioxidants. A diet consisting of different food types can lead to a more diverse microbiome, which is beneficial for your health. When in doubt, cook the rainbow. 
2. Prioritize the Mediterranean diet. There are a variety of reasons to eat as the Mediterraneans do, but mainly because of the emphasis on vegetables, fruits, beans, and legumes. These are high-fiber, gut-friendly foods that promote the growth of beneficial bacteria. Eating a range of fresh, whole foods, mainly from plant sources, is shown to improve gut health.
3. Choose fermented foods. Fermented foods, like plain yogurt, kimchi, and tempeh can benefit the microbiome. They enhance its function and reduce the abundance of disease-causing bacteria in the intestines.
4. Add in prebiotics. As mentioned, prebiotics are key. (And to clarify, it’s not really a question of prebiotic vs. probiotic—both work in tandem to support healthy digestion.) Many fruits, vegetables, and whole grains contain prebiotics, but they can also be found on their own. Resistant starch (like an unripe banana) can also be a prebiotic. If eating an unripe banana sounds unappetizing, you can also benefit from prebiotics by eating cooked and cooled potatoes and rice. The cooling turns some of the digestible starches into resistant starches.
5. Increase your intake of probiotics. One of the most powerful ways? Consider a probiotic supplement.

Why Taking a Probiotic Supplement Can Transform Your Health

When it comes to showing your gut some love, consider incorporating a probiotic supplement. Ongoing research shows that taking a probiotic not only supports a healthy gut, but it can also contribute to decreased levels of anxiety, depression, and more. The gut-brain connection is fascinating, evidence in itself of the power of a high-quality probiotic supplement. Furthermore, the right probiotic supplement can keep your vaginal bacteria balanced, your digestion humming along, and your immune system supported.

Be sure to talk with your healthcare practitioner before starting supplementation, especially if you are taking other medications or have any underlying health conditions.

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The Common Probiotics Species

Your bowels host an estimated 100 trillion microorganisms from more than 500 different species. That’s a lot. To simplify, the most commonly consumed probiotics are strains of two main species: Bifidobacteria and Lactobacillus. These species are also the most studied of all probiotics. Bifidobacteria are commonly used in foods and supplements. They’re thought to:

• support the immune system
• limit the growth of harmful bacteria in the intestine
• help in breaking down lactose into nutrients the body can use

Lactobacillus is the species of bacteria that produce lactase, the enzyme that breaks down lactose, or milk sugar. These bacteria also produce lactic acid, which helps control the population of bad bacteria. It also serves as muscle fuel and increases the body’s absorption of minerals. Lactobacillus bacteria are found naturally in the mouth, small intestine, and vagina.

The Common Probiotics Strains

Probiotic strains are genetic subtypes of species. Each probiotic strain has a different effect on the body. These are six common strains of probiotics that you’ll find on food and supplement labels:

Bifidobacteria animalis. This strain helps aid digestion and fight food-borne bacteria. It’s also thought to boost your immune system.

Bifidobacteria breve. This strain lives in your digestive tract and in the vagina. In both places, it fights off infection-causing bacteria or yeast. It helps your body absorb nutrients by fermenting sugars. It also breaks down plant fiber to make it digestible.

Bifidobacteria lactis. This is derived from raw milk. It’s an ingredient found in some infant formula, but it also serves as a starter for buttermilk, cottage cheese, and other cheeses. 

Bifidobacteria longum. This strain lives in your gastrointestinal tract. It helps break down carbohydrates.

Lactobacillus acidophilus. This strain is found in the small intestine and in the vagina. Like bifidobacteria breve, it helps digestion and may help fight off vaginal bacteria. You can find it in yogurt and fermented soy products, such as miso.

Lactobacillus reuteri. This strain is found in the intestine and mouth. One study showed that it decreased the oral bacteria that cause tooth decay. It’s also thought to help the digestive system. 

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What to Look for in a Probiotic Supplement

When purchasing a probiotic product, check the label for the type of species and strain to make sure they align with your specific health needs. Look for language that indicates there are live and active bacterial cultures. Locate the amount of CFUs (colony forming units), which are the number of live and active microorganisms in each serving. For overall health, reach for a probiotic with multiple strains.

Some probiotics require refrigeration, some are shelf-stable. Always look at the product packaging to see whether or not the probiotic needs to be stored in the refrigerator. If you travel frequently or prefer to store your supplements at room temperature, choose a product accordingly.

11 of the Best Probiotic Supplements

If you’re not sure how to choose the right probiotic for your health goals and lifestyle, we put together a list of our top 11 probiotics. Whether you’re looking for the best probiotic for gut health, mental health, acne, or another area of your wellness you’d like to support, we’ve got you covered.

Every product is curated with care by our editors and we’ll always give an honest opinion, whether gifted or purchased ourselves. If you buy something through our links, we may earn a small commission at no cost to you.

Just Thrive Probiotic

My go-to probiotic, Just Thrive’s breakthrough, award-winning probiotic contains the proprietary strain, Bacillus Indicus HU36®. It produces antioxidants directly in the digestive system where they can be best absorbed by your body. Furthermore, Just Thrive offers the first 100% spore-forming probiotic and antioxidant supplement. Unlike most other probiotics, it guarantees the survivability through the stomach and upper digestive system. Many reviewers rave about their non-existent digestive woes and bloating when taking this probiotic. 

mindbodygreen probiotic+

This probiotic+ supplement is the only blend in the world with a unique combination of four strains, specifically designed to ease bloating, aid digestion, and elevate your gut microbiome. These probiotic strains have been clinically shown to support gut health and maintain key, daily functions of the digestive system.

Thorne FloraMend Prime Probiotic

FloraMend offers benefits for occasional digestive upset, nutritional support for a challenged immune system, and balanced gut flora for healthy neurotransmitter production (important for a positive mood and healthy outlook). This everyday probiotic is for individuals minding their gut health and who have identified weight loss or maintenance as a health goal.

Thorne FloraPro-LP Probiotic

Ideal for individuals on antibiotics, pre/post-surgery, or those with a weakened or impaired immune system, this probiotic by Thorne is shown to improve gut health post-illness or surgery. Its unique genome allows this bacteria species to more easily adapt to different environmental conditions, and it has a high tolerance for high acidic environments, such as the acidity of the stomach.

Microbiome Labs MegaSpore Biotic

Like Just Thrive’s probiotic, MegaSporeBiotic is a 100% spore-based, broad-spectrum probiotic shown to maintain healthy gut barrier function. This unique all-spore formula effectively reconditions the gut by promoting microbial diversity. Best of all, MegaSporeBiotic boasts a five-year shelf-life, does not require refrigeration, and maintains a healthy gut microbiome.

Mary Ruth’s Probiotic Turmeric+

This blend of turmeric and three probiotic strains was formulated specifically to support the gastrointestinal tract. This supplement has been shown to promote gut health in a variety of ways, including modulating the microbiome and supporting immune function. Additionally, curcumin—the main active component of turmeric—has been added to this supplement as research suggests it may be beneficial for supporting a healthy GI tract as well. 

Mary Ruth’s Organic Liquid Probiotics

This 100 precent plant-based, raw, and vegan USDA certified organic liquid probiotic is extracted with water from a proprietary blend of three organic grasses. Mary Ruth’s shelf-stable liquid probiotic is formulated with 12 probiotic strains to support gut health and the immune system—no refrigeration required.

Solluna Feel Good SBO Probiotics+

A soil-based organisms probiotic (SBO) is a powerful way to further balance one of the most foundational processes in your body, digestion, so everything else functions better. The powerful benefits of Solluna’s probiotic supplement: Boosts immune system, improves skin health, supports healthy mood, contains prebiotics and postbiotics, and more. They’ve also added humic acid, a super nutrient that’s loaded with minerals, shilajit extract, an ancient postbiotic compound with numerous health benefits, turkey tail mushroom—a powerful immunity-boosting prebiotic—and chaga mushroom, a nutrient dense, anti-aging superfood.

Align Probiotic 24/7 Digestive Support

Widely known as a favorite among gastroenterologists, this probiotic supplement supports healthy digestion and can help with occasional cramping, bloating, and gas. High-quality, this probiotic product has a simple, clean formula engineered to deliver an effective dose. Align is gluten-free, soy-free, and vegetarian.

Garden of Life, MyKind Organics, Organic Apple Cider Vinegar Probiotic Gummies

This unique apple cider vinegar formula contains 2 billion CFU of probiotics, including clinically studied strains to support digestive and immune health. These delicious gummies contain 700mg of apple cider vinegar offering the benefits of ACV without any artificial ingredients or gelatin.

Dr. Ohhira’s Probiotics

No refrigeration required, these probiotics contain 12 strains, making them much more potent and longer lasting in your gut. Additionally, the breathable capsule contains food for the probiotics to eat, meaning the bacteria are alive and active. Last but not least, this supplement is enhanced with super fruits like goji berries and blueberries.

This post was originally published on September 9, 2021, and has since been updated.

It’s no secret that we’re gut health fanatics at Camille Styles. From glowing skin and proper digestion—to a steady mental state—we’re not shy about our love for this universal subject. And spoiler alert: we’ve hardly scratched the surface. Containing trillions (yes, trillions) of bacteria, our gut flora has tremendous impact from our head to our toes. With that in mind, we’re diving deep. Get ready to unlock the door to a healthier, more invigorated life—one that begins in the very core of your being. Curious to know how to improve gut health? Read on.

Featured image from our interview with Inge Theron by Teal Thomsen.

Why is gut health important?

Picture your gut as the bustling control center of your body: the place where digestion, immunity, and mood regulation take center stage. Its influence runs the gamut. But here’s the thing—gut health isn’t just about feeling comfortable after a meal. It’s a powerhouse that affects your entire well-being.

As mentioned, your gut is home to trillions of microbes. And they’re constantly working in harmony to digest food, extract nutrients, and shield you from harmful invaders. Simultaneously, a balanced gut bolsters immunity and a happier mind. So, whether you’re chasing boundless energy, a robust immune system, or a better demeanor, nurturing your gut health is the not-so-secret secret to unlocking your body’s full potential.

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Do you have a healthy gut?

Let’s begin here. Ultimately, a healthy gut microbiome isn’t one-size-fits all. It manifests itself in various subtle—yet significant—ways. Here are signs your gut flora might be in good shape:

Regular digestion. You experience regular, comfortable bowel movements without excessive bloating, gas, or discomfort.

Balanced appetite. You have a well-regulated appetite and don’t experience intense (and frequent) cravings for sugary foods. Instead, you tend to crave nutrient-dense foods rather than highly-processed options.

Minimal food sensitivities. You can tolerate a wide variety of foods without experiencing frequent digestive discomfort or sensitivities.

Stable mood. Your mood is generally positive, and you experience fewer mood swings, anxiety, or feelings of depression.

Strong immunity. You don’t get sick very often and recover fairly quickly when you do fall ill.

Clear skin. Your skin appears healthy, with fewer breakouts, dryness, and irritations.

Optimal weight. You maintain a healthy weight without extreme fluctuations or difficulty managing it.

Steady energy levels. You have consistent energy levels throughout the day, without daily crashes or fatigue.

Restful sleep. Speaking of energy, you get quality sleep, falling asleep relatively easy and waking up refreshed.

Strong nails and hair. Your nails are strong, and your hair is healthy and growing well.

Good oral health. Your gums are pink and healthy, and you have minimal issues with bad breath or dental problems.

Regular exercise tolerance. You can engage in moderate movement without excessive fatigue or delayed recovery.

Balanced stress response. Overall, you manage stress well. Your body doesn’t overreact to minor stressors. In turn, you experience clearer thinking and improved focus throughout the day.

Regular blood sugar levels. Your blood sugar levels remain stable without drastic fluctuations.

Proper hormonal balance. You experience regular and comfortable menstrual cycles (if you currently menstruate). Hormonal imbalances are minimal.

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Telltale Signs of an Unhealthy Gut

On the opposite end of the spectrum, what are the telltale signs of a not-so-healthy gut? Oftentimes, a malfunctioning gut sends distinct signals. Think: frequent digestive discomfort (i.e., bloating, gas, and irregular bowel movements). Additionally, unexplained weight fluctuations could be linked to poor gut health. For others, skin problems suggest an underlying gut issue—persistent acne, eczema, or rashes.

Constantly sick? Frequent infections or slow recovery could also point to an imbalanced gut. Furthermore, mood disruptions (chronic stress, anxiety, depression, etc.) might originate from an unhealthy gut-brain connection. Last but not least, intense sugar cravings and unhealthy food preferences could be signs of an out-of-balance gut microbiome.

If you experience these persistent symptoms, chat with your healthcare provider.

What are gut health wreckers?

If your gut microbiome isn’t where you want it to be, don’t fret. Between chatting with your healthcare provider and implementing our tips to improve gut health, you’ll be well on your way. That said, what are factors that can significantly disrupt your digestion?

1. Poor diet. A diet high in ultra-processed foods, sugar (especially artificial sweeteners), and trans fats, and low in fiber and fermented foods can negatively impact gut health. These things encourage harmful bacteria to grow, reducing the diversity of beneficial ones.
2. Antibiotics. While antibiotics are important for treating infections, overuse or misuse can kill off both harmful and beneficial bacteria in the gut, leading to imbalances.
3. Chronic infections. On the flip side, frequent or untreated infections can disturb the balance of the gut microbiome.
4. Chronic stress. Prolonged stress can alter the gut-brain communication, leading to inflammation and changes in gut motility and function.
5. Lack of sleep. Newborn stage aside, consistent sleep is key. After all, inadequate sleep can disrupt the gut microbiome, contributing to inflammation and other health issues.
6. Lack of physical activity: Sedentary lifestyles can negatively impact gut health by reducing microbial diversity and impairing digestion.
7. Excessive alcohol. Heavy alcohol consumption can damage the gut lining and alter the balance of gut bacteria. The same goes for smoking.
8. Environmental toxins. Exposure to pollutants and environmental toxins can affect gut health. They disrupt the microbiome’s delicate balance.
9. Uncontrolled diabetes. Poorly managed diabetes (as well as blood sugar levels) can alter gut health and contribute to gastrointestinal issues.
10. Dehydration. Drink up! Dehydration can affect digestion and gut motility, leading to constipation and other issues.

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Simple Ways to Improve Your Gut Health

At the end of the day, gut health is about more than just eating fiber and taking a probiotic. Below are 10 important (but often underestimated!) tips to support a healthier gut:

1. Manage Stress

Not to sound like a broken record, but chronic stress can negatively impact your gut health. Aim to practice stress-reduction techniques such as meditation, deep breathing, yoga, and mindfulness every day. These can have a lasting impact on your gut.

2. Hydrate, Hydrate, Hydrate

Staying well-hydrated is essential for maintaining gut health. Water helps with digestion, absorption, and maintaining the integrity of the gut lining. Don’t love plain H2O? Add citrus, fresh herbs, or berries. Bone broth and tea count, too.

3. Prioritize A Diverse Diet

Specifically, enjoy a wide variety of foods rich in prebiotics (fiber-rich foods like fruits, vegetables, and whole grains) to nourish beneficial gut bacteria. Fermented foods are ideal as well: yogurt, kefir, sauerkraut, kimchi, etc.

4. Limit Artificial Sweeteners

Research shows that artificial sweeteners may negatively impact gut bacteria. Opt for natural sweeteners like honey or maple syrup instead. The same goes for preservatives and emulsifiers, like guar gum.

5. Properly Prepare Grains and Legumes

Did you know that soaking and fermenting legumes and grains can reduce anti-nutrients? This, in turn, makes them easier to digest.

6. Chew Thoroughly

Ever scarfed down your meal and left blah after? Same. Keep in mind that proper chewing breaks down food into smaller particles, making it easier for your gut to digest and absorb nutrients. Don’t fret about a specific number of bites, but hone in the flavors in every mouthful and put your fork down often.

7. Consider Intermittent Fasting

While this dietary pattern isn’t for everyone, intermittent fasting (also known as time-restricted eating) can promote gut health. How so? It gives your digestive system a break and supports the balance of gut bacteria.

8. Get Adequate Sleep

Unfortunately, poor sleep impacts more than just your gut microbiome. Prioritize getting 7-9 hours of quality sleep each night to support gut health. We’ve got plenty of tips and tricks.

9. Play In The Dirt

That’s right. Exposure to some dirt and germs can help develop a stronger immune system and healthier gut. Embrace a balanced approach to cleanliness. Start a garden!

10. Move Your Body

And no, this doesn’t mean daily HIIT. Walking is great. Exercise promotes a diverse gut microbiome and improves gut motility. Aim for regular (mild to moderate) physical activity to keep your gut in top shape.

The Takeaway

Remember, your body (and its microbiome) is unique. Experiment with these tips and find what works best for you. And start slow! When it comes to gut health, taking a holistic approach is best. Whether you’re savoring a diverse range of foods, practicing stress-relief techniques, or simply giving your body the rest it deserves, every action counts. Embrace the wisdom of your gut, and let it guide you toward a life brimming with vitality, energy, and radiant health.