10 Simple (But Effective!) Ways to Improve Your Gut Health

Plus Six Lesser Known Expert Backed Bonus Tips!

By JENNY SMITH MATTFELDT Published February 12, 2025

Gut health has become a buzzword term that often gets muddled in the media. One one hand, it's a crucial yet overlooked aspect of health, impacting everything from digestion and acne to hormone production. But on the other hand, many companies capitalize on the trend, pushing vitamins, powders, and other quick fixes that won't truly heal your gut.

The truth? To heal your gut you need to focus on the basics. It's not the sexiest answer, but it's the one that works. That's why we're breaking down 10 simple (but effective!) ways to improve your gut health, plus a few bonus tips you won't hear anywhere else.

1 Prioritize Fiber

There's a lot of focus on how much protein, carbs, and fat you consume each day, but one key component that often gets overlooked: fiber. According to Standford Lifestyle Medicine, around 95% of Americans don't get enough fiber, which is essential for feeding the "good" bacteria in your gut. Aim for at least 25-30 grams of fiber daily, which you can easily get from whole plant foods like vegetables, fruits, legumes, nuts, and seeds.

2  Eat Fermented Foods

This is the most common tip you will hear when it comes to improving your gut health (and for good reason.) Incorporate probiotic-rich foods like sauerkraut, kimchi, yogurt, miso, kombucha, and salt brined pickles, all of which will introduce live, beneficial bacteria to your gut.

3  Diversify Your Diet

A diverse gut microbiome is a healthy one. Eating a variety of whole foods ensures different strains of bacteria can flourish which leads to a strong microbiome. If you are trying to take one baby step for your health the best thing you can do is add good things into your diet (like vegetables, fruits, herbs, and spices) instead of restricting!

4  Plan Around Antibiotics

Antibiotics are completely necessary in some cases but it's important to keep in mind they can wipe out your healthy gut bacteria. When you do need to take antibiotics plan on replenishing your gut biome with probiotics and fermented foods like kimchi, greek yogurt, or kombucha.

5  Hydration

We all know we're supposed to drink enough water each day but it's such an easy habit to forget about when things get busy. Water supports digestion, nutrient absorption, and gut motility (the movement of food through your digestive tract.) Try to drink half of your body weight in ounces of water daily. Some tips for meeting your goal: keep a glass of water on your night stand and drink it as soon as you wake up, you can add electrolytes to help with hydration and spice up the flavor, and eat water rich foods like cucumbers, oranges, watermelon, and leafy greens.

6  Manage Your Stress

Chronic stress directly impacts gut function, leads to bloating, irregular digestion, constipation, nausea, and microbiome imbalances. If this one sounds a little out there think back to a time you were so nervous your stomach was fluttering or maybe you got bad news immediately followed by a nauseous stomach, it directly effects it!

7  Support Your Gut With Prebiotics

Probiotics introduce living strains of good bacteria but prebiotics are specialized plant fiber that act as food for your good bacteria. Load up on garlic, onions, leeks, asparagus, slightly green bananas, oats, and flaxseeds to help those good bacteria thrive. One of the most satisfying ways to get some fiber and prebiotics in every day are the Olipop prebiotic sodas.

8  Reduce Processed Foods & Sugar

If the first easy step is adding in some fruits and vegetables then the next step is reducing processed foods where possible. Ultra processed foods feed harmful bacteria and yeast which disrupts gut balance and leads to inflammation. Everything is okay in moderation just be sure you're eating more whole foods than processed.

9  Move Your Body Daily

Regular movement stimulates digestion, reduces inflammation, and promotes gut-friendly bacterial growth. From walking, to strength training, to gentle stretching it all contributes to a healthier digestive system.

10  Optimize Your Sleep

Poor sleep disrupts gut bacteria and increases your stress hormones. Our bodies also run a lot of healing functions during sleep so aim for 7-9 hours of high quality sleep to allow your gut time to repair and regulate.

Let's go beyond the basics with some lesser known, expert backed gut health boosters:

1  Try Postbiotics

You've heard of probiotics and prebiotics, but postbiotics (the beneficial compounds made by probiotics) are where the magic happens! Butyrate, a key postbiotics found in grass fed butter, ghee, and resistant starches (like cooked and cooled potatoes,) strengthens your gut lining and fights inflammation.

2  Eat More Bitter Foods

Bitter foods like arugula, artichokes, ginger, and dark chocolate stimulate digestive enzymes and bile production, which help you break down food more efficiently leading to smoother digestion.

3  Mouth Taping

If you mouth breathe at night you're exposing your gut to unfiltered, dry air which can impact digestion and the health of your microbiome. Mouth taping (lightly taping your lips shut before bed) encourages nasal breathing which supports oxygenation and healthy gut-brain connection.

4  Sun Exposure & Circadian Syncing

Your microbiome follows a circadian rhythm! Getting morning sunlight on your skin and eyes helps regulate gut bacteria by aligning your body clock with nature.

5  Stop Drinking Water During Meals

Drinking water while you're eating your meal dilutes your stomach acid, which can slow your digestion and lead to bloating. Try drinking water thirty minutes before or after meals for optimal gut function.

6  Bone Broth

Bone broth is one of the best natural remedies for gut health thanks to its amino acids, collagen, and minerals that support digestion and gut lining repair. It's packed with collagen and gelatin which break down into amino acids, a key player in repairing and sealing the gut lining. You can drink it straight up with a slice of lemon on top (personal favorite), use it as a base in soups and sauces, you can even stir in turmeric, ginger, and sea salt for some extra benefits.

7  Mindful Eating

Rushing through meals triggers stress responses that slow down digestion, if your body feels stressed it's going to postpone nonessential functions like digesting. Try breathing deeply before eating, chewing each bite thoroughly, and eating without distractions to enhance nutrient absorption.