You might think of gut health only when you’re feeling bloated or uncomfortable, but your digestive system does much more than break down food. A healthy gut contributes to strong immune defenses, a healthy metabolism, appetite regulation, and even your mood and mental health.
By nurturing your gut microbiome, which is home to the trillions of bacteria living in your digestive tract, you can support everything from energy levels to a healthy inflammatory response.
15 Ways to Improve Gut Health
1. Focus on Diverse, Whole Foods
Eat a “rainbow” of plants each week.
Aim for a variety of different healthy foods, especially plants such as vegetables, fruits, legumes, nuts and seeds, which you can achieve by rotating the types of ingredients you buy and cook every week. Leafy greens such as lettuce, parsley, kale, collard green, Swiss chard and spinach are crucial, try to eat one of them every day. Striving for diversity will lead you to eat different types of fiber and prebiotics, which help to feed beneficial gut microbes.
Choose minimally processed fiber sources.
Foods that naturally provide fiber, such as beans, lentils, barley, oats, chia, flaxseeds and vegetables, are preferred over fiber-fortified processed snacks. Unlike processed ‘high fiber” foods, whole foods don’t contain added sugar, and they’re usually low-calorie and more nutrient-dense overall.
Include fermented foods.
Cultured or fermented foods, like yogurt (with live cultures), kefir, sauerkraut, kimchi, tempeh and miso, introduce beneficial microbes into your gut that help with overall balance. Start gradually, such as with a few tablespoons a day, if you’re new to eating probiotic foods.
Resistant starch foods.
Cooked-then-cooled potatoes, green bananas, cooled rice and legumes are prebiotics that act as a “fuel” source for beneficial bacteria, helping them to thrive and crowd out harmful microbes.
Polyphenol-rich foods.
Berries, beets, black beans, eggplants, cocoa, tea, green tea, coffee, grapes and nuts are rich in natural plant compounds called polyphenols, which act as fuel for beneficial gut bacteria, helping them to produce metabolites that support gut lining health and reduce inflammation.
Cooked mushrooms.
All varieties of cooked mushrooms including button, portobello, shitake and maitake support the creation of a healthy microbiome.
2. Lifestyle Habits That Support Gut Health
Stay hydrated.
Drink plenty of water, making it your primary beverage throughout the day (especially over sugary drinks and alcohol). Water supports digestive transit and helps fiber do its job properly.
Move regularly.
Exercise, such as walking, cycling, swimming or resistance training, supports gut health by increasing blood flow to the intestines and stimulating the growth of diverse, beneficial bacteria. These microbes help regulate inflammation and improve digestion, making regular movement a simple but surprising way to enhance your microbiome. Exercise is crucial to improve motility and treat constipation.
Prioritize consistent sleep.
Inconsistent or poor sleep can disrupt gut microbiota and increase inflammation due to how sleep regulates hormones and what’s called the “gut-brain connection.” Getting enough sleep and keeping a consistent sleep schedule, including waking up and going to sleep at the same time every day, helps support a healthy gut environment.
Manage stress.
Chronic stress triggers hormone changes, including increased cortisol that can make the gut more permeable (or “leaky”) and shift the balance of healthy bacteria. Relaxation practices like mindfulness, yoga, deep breathing or cognitive behavioral techniques can help calm the nervous system and protect gut health.
Use antibiotics wisely.
Antibiotics can wipe out both harmful and beneficial bacteria in the gut. Use them only when prescribed for infections and not viruses. Then follow your doctor’s advice carefully for restoring balance afterward, such as taking probiotics or eating fermented foods.
3. Lesser-Known Gut Health Tips
Increase fiber, slowly.
If your fiber intake has been low, ramp it up slowly over several weeks rather than suddenly consuming large amounts. A big increase in fiber intake can cause bloating, gas and discomfort, so introduce new fibrous foods to your diet one by one.
Consider low-FODMAP periods.
For people with IBS or SIBO symptoms, which can include frequent bloating and stomach pains, a short trial of reduced FODMAPs (fermentable carbs) can help calm the gut. FODMAP foods include cruciferous veggies, onions, garlic, milk and wheat, and while they can be healthy, some people don’t tolerate them well. After removing them from your diet, reintroduce these foods gradually to test your reaction.
Chew thoroughly and eat slowly.
Taking your time to eat and chewing well reduces stress on your digestive system, improves enzyme action that breaks down foods and helps the microbiome manage nutrient absorption. It’s also a good way to pay attention to fullness cues and stop eating when you’re just getting full.
Avoid overuse of “gut health” probiotics.
There’s no one-size-fits-all probiotic strain. Clinical-grade probiotics (for conditions like C. difficile or IBS) are different from over-the-counter ones. Talk to your doctor about the best type for your symptoms before starting.
Signs Your Gut Might Need Help
Watch for symptoms such as:
- Frequent bloating, gas or abdominal pain
- Persistent constipation or diarrhea
- Food allergies or sensitivities
- New intolerances you didn’t have before
- Fatigue, joint pains, mood changes or skin issues (which can be linked to poor gut health and trouble absorbing nutrients)
- Repeated antibiotic use or gut infections
If these symptoms persist, a gastroenterology or lifestyle and preventative medicine consultation is worth considering.
Sample Gut-Supporting Routine
Each day, try habits such as those below to help support digestion and gut function:
- Morning: Start with drinking a glass of water and lemon, along with light movement, such as a walk outside. Getting morning sunlight helps regulate your gut’s connection to your internal clock, which supports regular bowel movements and metabolism.
- Breakfast: Focus on a combination of fiber, protein and healthy fats, such as plain, steel-cut oatmeal with berries, flaxseeds and unsweetened yogurt with cinnamon. Drink water, along with coffee or tea if you prefer.
- Midday: Have a fiber-rich lunch, such as one with vegetables, whole grains and legumes. Chew slowly to activate digestive enzymes and reduce post-meal bloating. Have a glass of water to stay hydrated 10 or 15 minutes after your meal.
- Afternoon: Include a small serving of fermented food in your meal or snack, along with green or herbal tea and water. Remember to get up and move throughout the day. Limit grazing—allow at least 3-4 hours between meals to give your gut time to rest and complete digestion.
- Dinner: Have a high-vegetable meal with protein. Avoid heavy or late-night meals to prevent reflux and help your microbiome recover overnight. Consider taking a walk after dinner to encourage blood flow and digestion.
- Evening: Mindfully unwind, limit late snacking and prioritize good sleep hygiene.
At Stony Brook Medicine’s Lifestyle Medicine, our team combines conventional family medicine with evidence-based approaches like nutrition therapy, stress management, movement and mind-body practices to treat the whole person—not just the symptoms.
Lifestyle Medicine focuses on six core pillars of health: food and nourishment, movement, relaxation and mindfulness, restorative sleep, supportive social connection and healthy behavioral patterns. Each plays a vital role in reducing inflammation, restoring balance and preventing chronic disease. To learn more or explore our programs, visit the Lifestyle and Integrative Medicine website.
