5 Easy Habits To Boost Your Gut Health

The gut microbiome is one of the most complex systems in our body—and we've only just scratched the surface of its intricacies. Our digestive tract houses trillions of microorganisms, which have a hand in everything from digestion and mood to immune health and sleep. 

As a dietitian, I recommend my clients get at least 30 plants per week to maximize the biodiversity of their diet. This ensures the gut is receiving a wide variety of bacteria to create a more balanced ecosystem where good bacteria can thrive. 

Lack of diversity can lead to dysbiosis or an imbalance of the gut microbiome where "bad" bacteria outweighs the good. This can disrupt your digestion and make it harder for your body to absorb nutrients and fight off disease—leading to bloat, irregular bowel movements, mental fog, sugar cravings, and unexpected weight fluctuations. (Read more about the signs of a gut imbalance here.) 

Adding a bottle of kombucha to your day is one of the easiest ways to promote gut health. It's a rich source of probiotics with natural enzymes and organic acids—and there's no better choice than GT's SYNERGY. 

Unlike other kombucha brands, SYNERGY always ferments the real way and is never mass-produced. Every small 5-gallon batch is made with 100% real, raw ingredients, which are fermented for weeks, not days. By using an heirloom SCOBY (a symbiotic culture of bacteria and yeast) and opting for a longer fermentation process, SYNERGY creates authentic kombucha that's brimming with naturally occurring probiotics. 

A post-meal walk isn't just a powerful tool for blood sugar balance. Research shows walking can improve gut motility by prompting peristalsis, or the natural contractions of the intestinal muscles. This kick-starts your digestion to help your body start breaking down your last meal. 

Your gut is on a diurnal cycle, which means the composition and activity of your gut microbiome fluctuates throughout the day. This cycle follows your natural circadian rhythm, so it's extra important to keep your body on a tight shift.

Sticking to a sleep schedule helps train your body to match this 24-hour cycle—and research shows it can actually improve the quality of your snooze2. Plus, it's a symbiotic relationship. 

Yogurt is a versatile way to add more probiotics to your day—and it also delivers an extra boost of protein. While I typically like to have yogurt as an afternoon snack with toppings like honey to help the probiotics reach your gut, it can also be used in salad dressings, marinades, or dips. 

You can opt for either a dairy or nondairy yogurt, as long as you avoid homogenized options. The heat treatment kills off most of the beneficial probiotics, so you won't get the gut health boost.