You’ve probably heard the phrase “trust your gut,” but when it comes to your health, your gut is more than just intuition. Often called the “second brain,” your gut plays a major role in digestion, immunity, energy levels, and even your mood.

But many of us don’t pay much attention to gut health until we’re dealing with bloating, fatigue, or digestive issues. The good news is that simple, everyday habits can go a long way in supporting a healthy gut. Here’s what you need to know—and how to start feeling better from the inside out.

Why Gut Health Matters

Your gut is home to trillions of microorganisms that make up your gut microbiome. These microbes aren’t just along for the ride—they’re constantly working to:

Break down food and help your body absorb nutrients
Produce essential vitamins like B12 and K
Support metabolism and weight management
Communicate with your brain through the gut-brain axis
Regulate immune responses and inflammation

In fact, research suggests that up to 80% of the immune system is connected to the gut. When your gut is balanced, your entire body benefits.

10 Simple Ways to Improve Gut Health

Eat a variety of plant-based foods
Different foods feed different gut bacteria. A diverse diet = a diverse, resilient microbiome.
Prioritize fiber
Aim for 25–30 grams daily from fruits, vegetables, legumes, and whole grains to nourish good bacteria.
Incorporate fermented foods
Yogurt, kefir, sauerkraut, kimchi, and kombucha are natural sources of probiotics.
Limit processed foods
Added sugars, artificial sweeteners, and refined oils can disrupt gut balance.
Stay hydrated
Drinking enough water supports digestion and a healthy gut lining.
Manage stress
Chronic stress can affect digestion and microbiome diversity. Try meditation, journaling, or daily movement.
Get quality sleep
Aim for 7–9 hours per night to give your gut time to repair and reset.
Move your body regularly
Exercise helps stimulate digestion and promotes beneficial bacteria growth.
Consider probiotics and prebiotics
Probiotics add healthy bacteria, while prebiotics (like garlic, onions, and asparagus) feed them.
Use antibiotics wisely
Antibiotics are important when needed, but they can also wipe out beneficial bacteria. Always use them under medical guidance.

Start Small, See Big Results

Improving gut health doesn’t have to be complicated. Start with one or two small shifts—like adding more fiber or drinking more water—and build from there. Over time, these habits will add up to better digestion, more energy, and a stronger immune system.

Ready to Deep-Dive into Gut Health?

If you’re curious to learn more, I highly recommend the Institute for Integrative Nutrition’s Gut Health Course. It covers the science, nutrition, and lifestyle practices that help create long-term gut health.

Use my code ABIGAILCHARETTEXIIN for 25% off your enrollment.

Your gut is at the center of your overall well-being—when you take care of it, the rest of your body benefits.

BROWSE THE FULL COURSE CATALOG