In this gut health guide, I will share 10 healthy habits that you can incorporate into your daily routine to help heal your gut.
Taking care of your gut is more than just a passing trend; it’s important for overall well-being. There is so much more than what I am about to share with you all. I am only here to share the healthy habits that have personally worked wonders for me. These habits have become my tried-and-true companions on my journey toward having a healthier gut. If you would like to learn more about the gut then I highly recommend this video HERE by Barbara O’Neill.
Briefly understanding the importance of gut health led me to find ways to improve it. A healthier gut doesn’t just mean a better digestive system – it also contributes to mental well-being and an improved immune system. As I started to look more into ways that I can improve my gut health, I have come across many healthy habits that I can do from probiotics for gut health to limiting the worst foods for gut health. So I gradually added a few habits into my routine.
In this gut health guide, I’ll share 10 healthy habits that have made a huge difference in my gut health. However, remember that developing habits overnight can be overwhelming. If you’re new to the journey of wellness, it’s better to start slow. Pick one or two habits to focus on and gradually add more as you become comfortable.
If you’re someone who struggles with forming habits or sticking to them, I highly recommend reading Atomic Habits by James Clear. This book has been a game-changer for me, and I can actually say that it has changed my life.
This post is all about a gut health guide.
Gut Health Guide
Definition And The Importance Of Gut Health
Gut health is the overall health of your digestive system, which includes your stomach, intestines, and the community of microorganisms (for example, bacteria, fungi, and viruses) living within them. These tiny little things within your gut play an important role in breaking down the food you eat into nutrients that your body can use for energy, growth, and overall health.
Your gut health has an important role in helping digestion, and nutrient absorption, and supports bodily functions, including your immune system, mood regulation, and even weight management. Overall, a healthy gut contributes not only to improved digestion but also to your overall well-being.
Below are 10 vital habits to improve your gut health that I have been implementing in my life that have helped me so much.
How To Improve Gut Health Naturally
1. Daily Movement
Exercise promotes healthy digestion by increasing blood flow to the intestines and supporting the movement of food through the digestive tract. Aim for at least 15-30 minutes of moderate exercise every day, and on your rest day, do a 10-15 minute full body stretch.
The daily movement has really helped my digestive system. Of course, I have some bad days when I don’t do some of the other healthy habits like not drinking enough water. However, exercise has genuinely improved it.
For example, when I’m on holiday I am ALWAYS constipated and bloated. But this year when we went on holiday, I was waking up an hour early and getting a 10-minute workout done and there was no difference to my digestion (in a good way)! I was going to the loo the same number of times as I was at home and that is when I was 100% certain exercise has made a huge difference to my gut health.
2. Limit The Worst Foods For Gut Health
Trying to avoid the worst foods for your gut health can be hard and what I try to do is limit consuming anything that can affect my or my family’s gut health instead of trying to completely avoid it. Some of the worst foods for your gut are fried foods, highly processed foods, dairy (unfermented dairy), and excessive sugar intake.
Some of the ways I limit these foods that you can also do are limiting your caffeine intake by one coffee/tea a day, baking using unrefined sugars (check out my healthy snack recipes HERE), using an air fryer or oven to cook your foods instead of frying, and swapping your dairy products with plant-based milk and butter.
As well as limiting your intake of the worst foods for your gut, you should be aiming to consume a rainbow of colours on your plate to ensure you’re getting a diverse range of nutrients. For example, fruits, vegetables, whole grains, lean proteins, and healthy fats. These foods will support the growth of beneficial gut bacteria. Check out this blog post HERE where Lindsay Cotter shares a healthy gut diet plan and a grocery list at the end of her blog post with all the good food for your gut health.
3. Mindful Eating
Mindful eating involves paying full attention to the experience of eating and being present in the moment without distractions. It’s about savoring each bite, understanding your body’s hunger and fullness cues, and developing a healthier relationship with food.
This habit has different parts to it, and with all honesty some parts I do struggle with. It is still a habit I am working on but still wanted to add this to my gut health guide because it does wonders for your gut health.
Some of the benefits it has to your gut health are:
- Improved digestion: chewing slowly can aid proper breakdown of food in your mouth making it easier for your stomach to digest the food well and absorb all the nutrients.
- Less digestive discomfort: rushing through meals can contribute to indigestion and bloating.
- Reduced overeating: mindful eating helps you know when you’re truly hungry and when you’re satisfied. This prevents overeating, which can strain your digestive system and lead to discomfort.
4. Prebiotic Rich Foods And Probiotic For Your Gut
Prebiotics are non-digestible fibres that nourish beneficial gut bacteria which prevent the development of harmful bacteria. So if you suffer from constipation, bloating or anything similar then adding more prebiotics to your diet is your answer.
Below I have listed some prebiotic-rich foods but if you want to learn more then click HERE:
- Bananas: You can add them to your breakfast superfood bowls or make delicious banana bread with unrefined sugar. There are so many ways to add bananas to your diet
- Whole oats: Try out my homemade granola oats to start your day with some prebiotics! and it tastes delicious
- Flaxseeds: You can mix flaxseeds in your smoothies, baked goods, or in your cereal bowl.
Probiotics are good bacteria that are fed by prebiotics. They are important in order to boost our digestive system as well as our immune system. There are supplements you can take, but I do not take any so I can’t recommend any to you as I believe in healing the gut naturally. Click HERE to see a list of probiotic foods that you can add to your diet.
5. Detox Juice In The Morning
While detox juices and ginger shots can provide some benefits, they should be part of a diverse and balanced diet. Relying just on these drinks for gut health may not provide all the necessary nutrients that your body needs. This is why incorporating other healthy habits that I am sharing in this blog post is important for overall gut health.
Detox juices, typically made from a combination of fruits and vegetables, can provide essential vitamins, minerals, and antioxidants that support overall health, including gut health. They can be rich in fibre, especially if they include whole fruits and vegetables with their skins. Fibre supports regular bowel movements and feeds beneficial gut bacteria. Click HERE for a green juice recipe and HERE for a pineapple detox juice recipe.
Ginger is known for its anti-inflammatory and antioxidant properties, which can benefit gut health. It contains properties that may help reduce inflammation in the digestive system and support digestion by promoting the movement of food through the intestines. Click HERE for the best homemade ginger shot recipe.
6. Increase Fibre Intake
Fibre is fuel to the bacteria in your gut. It is found in foods like fruits, vegetables, legumes, and whole grains which promote regular bowel movements and provide nourishment for beneficial gut bacteria.
I also found that increasing my fibre intake has helped with my weight loss journey (as well as increasing my protein intake) as it keeps me full for longer. It has also helped with my gut health which improved my metabolism.
7. Reduce Stress
Stress can not only negatively impact your mental health but it can also impact your gut health. I was so surprised when I learned this but it all started to make sense to me. Think about this – how many times has your skin broken out because of stress? This is how you know when you’re stressed, it affects your gut health and if your gut isn’t healthy then this will show on your skin. Everything comes down to how healthy your gut is!
The way you can reduce stress to boost your gut health is by practicing stress-reducing activities like deep breathing, spending time in nature, or scheduling self-care. As a mum and blogger, I always have a million things to do which affect my stress levels. So what I do to ensure that I reduce stress is by incorporating daily self-care such as a morning routine or a night routine.
So look after your mind in order to look after your gut!
8. Hydrate!
Adequate hydration is crucial for maintaining healthy digestion and preventing constipation. Drinking enough water supports the movement of waste through the digestive tract. I aim to drink at least 2-3L a day and since doing this I have noticed a significant improvement in my digestive system.
Carry a water bottle with you at all times no matter where you are – even if you are at home! If you struggle to drink enough water then I highly recommend you take it slow and slowly start to increase your water intake.
One thing that worked for me was by setting it as a goal and tracking my progress. Every day I would tick it off my list and one thing that makes me the happiest is ticking things off my list. So I always made sure I achieved that goal. Slowly it became a habit and I no longer had to track it.
9. Consume Herbal Teas
One thing I love is ending my night with herbal tea. My favorite is peppermint tea, which is amazing for digestion and soothing my gut after a whole day of eating. Many of us like to have evening tea with a snack and I know it can be tempting to have caffeine but consuming too much caffeine can contribute to digestive discomfort. So make sure you opt for herbal teas that are caffeine free.
Every herbal tea has different benefits to your gut, some of the most common benefits are a digestive aid, anti-inflammatory, and soothing (soothes an irritated digestive system). So, find the one you like that works for you!
10. Get 7-8 Hours Of Sleep
I wanted to leave this one till last because although the majority of people can get an adequate amount of sleep, this is usually different for parents. As a mum with a toddler who does not sleep very well, I understand that it can be a struggle to get a full undisturbed 7-8 hours of sleep.
However, whenever I can I always try to nap with her to catch up on sleep. Getting an adequate amount of sleep is known to promote gut health. It has many benefits to your gut such as reducing stress (which we know from above can affect gut health), immune system support, and regulating appetite (preventing overeating and weight gain).
Incorporating healthy habits for gut health is a holistic approach that results in numerous benefits. From mindful eating and herbal teas to managing stress and prioritizing sleep, every choice impacts your gut’s well-being. Gradually try these habits and know that nurturing your gut leads to a happier, healthier you.
I hope you found this gut health guide helpful!
Make sure to follow my socials – Instagram, Pinterest, TikTok, Amazon Storefront, and LikeToKnowIt – for more healthy lifestyle content!
Lots of love, Mariam x
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This post was all about a gut health guide.
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