As the new year kicks off, many of us are setting goals—like eating healthy, staying active, and improving our sleep. Since your gut sets the foundation for your overall health, why not give it extra love this year to help you reach your self-care goals?
Your gut is home to trillions of microbes that influence digestion, immunity, mood, and energy levels. When it’s in balance and thriving, your wellness goals may fall more easily into place.
To help prioritize your gut health, we’ve rounded up seven simple tips to support your microbiome and kick off the year feeling great.
1. Add more plants and fiber to your diet
A plant-based, fiber-rich diet supports a healthy gut microbiome. Adding more fruits, vegetables, whole grains, legumes, and nuts to your meals helps nourish the beneficial bacteria in your gut.
Try eating at least 30 different plant foods a week - it’ll help to make your gut more diverse. That helps boost immune function, improve digestion, and protect against chronic diseases. Fiber-rich foods, like leafy greens and whole grains, act as prebiotics (food for gut microbes), while colorful fruits and veggies (also called eating the rainbow) provide polyphenols that help promote the growth of beneficial bacteria like Akkermansia [1].
The gut microbiome thrives on a diet high in fiber, providing the nutrients microbes need to produce Short-Chain Fatty Acids (SCFAs) [2]. SCFAs have been shown to have anti-inflammatory effects and play a role in the production of serotonin.
This year, try incorporating more plant-based meals into your routine, focusing on whole, nutrient-dense foods that support your gut and overall health.
2. Embrace live cultures
If your gut is missing beneficial bacteria, probiotics—live microorganisms—can support gut health by helping to balance or restore your microbiome.
Adding fermented foods like yogurt, kefir, sauerkraut, kimchi, and kombucha to your daily diet can help increase the beneficial bacteria in your gut. Like probiotic supplements, they can help address or correct microbiome-related issues like gas, bloating, and abdominal discomfort that can happen when your gut is imbalanced (i.e., after taking antibiotics).
Are probiotics right for you? A Gut Health Test can provide clarity. If they are, your action plan will include research-backed probiotics featuring species like Bifidobacterium.
3. Skip processed foods
It’s easy to grab junk food when life gets hectic. Plan for those busy days by keeping wholesome nibbles handy. Even seemingly nutritious snacks like energy bars often contain additives such as sweeteners, preservatives, and emulsifiers.
Early research on artificial sweeteners shows they might reduce the growth of healthy gut bacteria, like Lactobacillus, by as much as 40% [3], [4]. And it doesn’t stop there—emulsifiers, often hiding in processed foods like ice cream and donuts, may throw off the balance of your gut bacteria and even lead to inflammation.
This year, focus on choosing whole, unprocessed foods that truly nourish your gut microbiome.
4. Slow down when eating
Digestion starts in your mouth, so slow down and take your time chewing. It brings out the flavors in your food, making meals more pleasurable. Eating with intention means tuning into your senses and noticing how your body reacts. It helps you stay in touch with your hunger cues and avoid overeating.
Have a hard time making healthy choices? Avoid distractions while you eat and stay focused on your food.
5. Prioritize consistent sleep
This year, prioritize rest—it’s one of the simplest yet most powerful ways to care for yourself. Getting enough sleep is essential for managing life's stresses. Aim for 7-9 hours of quality sleep each night to give your body time to repair and recharge. Sleep helps regulate stress hormones and your gut microbiome, setting the foundation for better overall health.
6. Add exercise to your routine
Regular exercise benefits your body, mind, and gut health. Research suggests staying active can improve microbial diversity, which supports better overall health and may help prevent disease.
The best part is you don’t need to spend hours working out. Even moderate-intensity aerobic exercise, like brisk walking, cycling, swimming, or hiking, for about 20 minutes a day can positively impact your gut microbiome [5].
Also, practices like yoga, meditation, and deep breathing can help reduce stress and help your gut stay balanced and healthy.
7. Spend quality time with Mother Nature
Spending time in nature is a great way to get the whole family moving—especially the kids. It feels good and can also support a healthier gut while boosting your mental well-being.
Try to make it a habit to visit parks for walks and playdates or plan outdoor activities like yoga, gardening, or hiking. Let nature do its part in keeping everyone energized and grounded.
Kick off the year strong
Small, intentional changes can make a meaningful impact as you work toward your health goals. Whether you add more plants to your meals, get quality sleep, or move in ways that bring you joy, every step brings you closer to better health and helps keep your gut happy and balanced.
If you’re curious about where your gut stands right now, a Gut Health Test can help. It’s a simple way to establish a baseline and gain personalized insights to help you feel your best this year.
