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Between the carefree days of summer and the hustle of the holidays, fall invites us to turn inward. For many, it’s a chance to check in on our well-being—whether that means revisiting self-care routines or jumpstarting healthier habits.
Since it's always a good time to focus on wellness, we’re here with a few ideas to get you started. A good first step? Give your gut some extra TLC. A balanced gut can make a big difference in your overall health, from reducing inflammation to strengthening your immune system and boosting nutrient absorption.
Here are seven easy ways to show your gut some love while benefiting your whole body.
1. Add more fiber
If you’re like most Americans who aren’t getting enough fiber, include more plant-based foods like beans, nuts, fruits, and veggies in your diet. Fiber plays a key role in supporting a healthy microbiome by nourishing the beneficial bacteria in the gut.
Unlike other nutrients, fiber isn’t broken down by our digestive system. Instead, it moves through the colon, helping to keep bowel movements regular. There are two types of fiber: soluble and insoluble. Both are important for gut health, digestion, and disease prevention [1], [2].
- Soluble Fiber: Viscous fibers slow down fat absorption in the intestines, creating a gut environment that supports microbes that thrive on unabsorbed nutrients and slower digestion. It helps keep blood sugar steady, lowers cholesterol, and keeps you feeling full longer [1], [2], [3]. Top sources include beans, oats, tofu, avocado, Brussels sprouts, sweet potatoes, broccoli, and pumpkin.
- Insoluble Fiber: Insoluble fiber, or roughage, doesn’t dissolve in water. Instead, it adds bulk to stool, making it easier to pass and keeping things regular. It’s in whole wheat, berries, leafy greens, nuts, and crunchy veggies.
2. Include fermented foods
Fermented foods introduce beneficial bacteria into your system, helping to balance your gut and improve digestion. Fermentation produces short-chain fatty acids, bioactive peptides, and conjugated linoleic acids. These can improve gut barrier function, reduce inflammation, and provide energy for gut cells [4], [5]. Fermentation also increases the amount of vitamins and amino acids you digest [4], [5], [6].
Many fermented foods contain live microbes that fight pathogens while boosting immune function. Examples include:
- Yogurt
- Cheese
- Kefir
- Miso
- Kimchi
- Sauerkraut
- Kombucha
Some studies show that your gut microbiome can become more diverse if you regularly eat yogurt, kimchi, and kombucha [7]. Diversity is linked with improved immune response. Other studies show that consuming cultures in foods like kefir and sauerkraut may help with obesity, type 2 diabetes, and heart/metabolic disease [4], [7]-[10].
3. Use gut-friendly spices
Whether sprinkling cinnamon on oatmeal, sipping ginger tea, or seasoning veggies with garlic and thyme, make gut-loving spices a steady part of your diet to soak up all their wellness benefits.
- Cardamom: A warm, aromatic spice that aids digestion and fights off harmful microbes [11],[12].
- Cinnamon: This powerhouse balances blood sugar, helps protect your gut with its antimicrobial properties, and reduces inflammation [13].
- Clove: Bold and flavorful, clove is a natural antimicrobial that helps maintain gut health [14].
- Cumin: Savory and rich, cumin aids digestion and protects against pathogens [15].
- Garlic: More than a flavor enhancer, garlic is a powerful antimicrobial that supports a healthy microbiome [16].
- Ginger: Known for its soothing properties, ginger fights inflammation and unfriendly bacteria [17], [18].
- Oregano: A potent antimicrobial herb perfect for keeping your gut in check [19].
- Thyme: Earthy and fragrant, thyme adds flavor while offering natural protection against pathogens [20].
4. Consider probiotics
While not everyone needs a probiotic, it can help if you’re experiencing gut imbalances, bloating, or have recently taken antibiotics. Probiotics can also help with conditions like eczema by restoring healthy gut bacteria.
When considering probiotics, it is important to choose the right one for your specific needs, as different strains offer unique benefits. For example, specific strains of Bifidobacterium are essential for babies' gut health, especially those born via C-section.
Testing your microbiome can help identify the most beneficial strains to support your gut health effectively.
5. Eat the rainbow
Eating a variety of colorful fruits and vegetables, often called "eating the rainbow," is an easy and effective way to ensure you get a good mix of nutrients that support gut health and overall well-being. And there’s some science to back it up.
Including a wide range of plant foods in your diet provides the nutrients your gut needs to thrive. Eating 30 or more different plant foods each week is linked to greater gut microbial diversity [21]. A diverse gut microbiome is critical for better overall health.
Here’s how different colors of fruits and veggies support your body:
Red fruits and vegetables, like tomatoes, contain lycopene, which supports heart health. Lycopene is linked to a reduced risk of cardiovascular disease [22].
Green veggies, especially leafy greens, are high in fiber that feeds the beneficial bacteria in your gut. This helps develop a healthy gut microbiome [23].
Purple fruits and vegetables are rich in anthocyanins, powerful antioxidants with anti-inflammatory effects that may help protect against chronic diseases [24].
6. Avoid harmful emulsifiers
Emulsifiers are everywhere— including in your bread, baked goods, ice cream, and dressing. They’re in supplements and medications, like pain relievers, too. Certain food additives, such as sodium carboxymethyl cellulose (CMC), polysorbate-80 (P80), and carrageenan, can disrupt your gut [25].
Check ingredient labels and avoid products containing these emulsifiers to support a healthy gut.
7. Get active—outdoors if you can
Exercise does more than keep you fit—it’s good for your gut, too. Whether you’re into walking, yoga, or lifting weights, working out for long periods or at high intensity increases oxygen flow to the brain and bloodstream, creating a better environment for beneficial gut bacteria to thrive [26].
Even gentle exercise helps food move through your system more smoothly, which supports your gut’s ability to do its job, like turning food into energy. Studies show staying active can also help lower the risk of issues like inflammatory bowel disease and colon cancer by boosting antioxidants, strengthening the immune system, and lowering insulin levels [27].
And if you’re taking your workout outside, the benefits get better. Activities like hiking or mountain biking connect us with diverse microbial ecosystems, offering a natural boost for our microbiome. Enjoy gardening? Putting your hands in the soil exposes you to a variety of microbes.
A personalized path to better health
Your gut microbiome, made up of trillions of microbes, plays a major role in your health. If you’re unsure whether it’s thriving or needs some extra care, it might be time to take a Tiny Health Gut Health Test.
Testing can reveal what's happening in your gut and may help identify imbalances at the root of your health issues. Our microbiome specialists explain your results, giving you personalized insights backed by science. With 1-on-1 guidance, you'll have a clear plan to support your gut health and work toward your wellness goals.
