8 Simple Gut-Healing Habits for Daily Wellness

kristiehowlett
Jul 15
3 min read

Did you know your body hosts trillions of microbes in your gut—more than ten times the number of human cells you have? This complex microbial ecosystem, known as the gut microbiome, is central to your health and healing. These microbes do far more than support digestion—they influence your hormones, brain, immune function, and even your mood.

When your microbiome is in balance, it can improve energy, sleep, libido, immune resilience, and even help with hormone regulation. But when it’s out of sync—often due to stress, poor diet, toxic exposures, or lack of diversity in what we eat—symptoms can show up in many ways: bloating, sluggish digestion, PMS, sleep disturbances, and even blood sugar swings.

The good news? You can support your gut health every single day with a few consistent habits.

Here are 8 simple, science-backed strategies I recommend to help your microbiome thrive:

1. Eat the Rainbow

Diversity matters—for your plate and your gut. A colorful variety of whole foods provides the polyphenols, fiber, and nutrients that nourish your beneficial bacteria. Try rotating your vegetables, fruits, and nuts and eating the same five foods every week? Time to shake it up!

2. Chew With Intention

Digestion starts in your mouth. Chewing thoroughly gives your body time to release digestive enzymes, bile, and hydrochloric acid (HCL). This simple habit helps reduce bloating and supports nutrient absorption. Mindful eating isn’t just good for the soul—it’s essential for your gut.

3. Focus on Prebiotic-Rich Foods

Prebiotics are special types of fiber that feed your good gut bacteria and help them flourish. Think of them as fertilizer for your microbiome. Some of the best sources include garlic, onions, leeks, asparagus, dandelion greens, and flaxseeds. These foods promote the growth of beneficial bacteria that support digestion, immunity, and even hormone balance.

4. Try Tongue Scraping

Your mouth has a microbiome, too. Daily tongue scraping (before brushing) removes harmful bacteria and food particles that can otherwise make their way into your gut. It’s a simple Ayurvedic practice that supports oral and digestive health, and it might just make your mouth feel cleaner, too.

5. Incorporate Probiotic Foods

Fermented foods like sauerkraut, kimchi, plain yogurt, and kefir are rich in live beneficial bacteria. These help maintain gut balance, especially after antibiotics, illness, or travel. Aim to get a variety of these foods a few times a week to populate your gut with the good stuff.

6. Stay Hydrated

Water helps your body break down food and keep everything moving. It also supports your intestinal lining and promotes an environment where your good microbes can thrive. Start your morning with a full glass and sip throughout the day.

7. Eat More Fiber

Your gut loves fiber, especially the kind from whole, unprocessed foods. Greens and berries all feed your microbiome and help with regular elimination. This is one area where more is (usually) better.

8. Move Your Body

Exercise improves digestion, reduces inflammation, and supports a more diverse microbiome. You don’t have to overdo it—a mix of daily walking, strength training, and stretching is plenty to keep your system running smoothly.

Final Thoughts

Bloating and gut discomfort may be common, but they’re not something you have to live with. Your gut is foundational to every aspect of your health, from metabolism to mood. These daily habits are simple, sustainable, and powerful. When you support your microbiome, it supports you right back.

References:

Gut microbiome and mental health Probiotics and immune function

Resistant starch and gut health

Forbes: How to Improve Gut Health