How to Support Your Gut Health Daily: Simple Habits That Make a Big Difference
- Katrin Peo
- Jun 12
- 4 min read
Your gut health is deeply connected to your overall well-being. From digestion and energy levels to immunity, mood, weight, skin health and also brain health, your gut microbiome plays a central role. The good news? There are many simple and effective habits you can adopt each day to support a thriving gut microbiome.
Here’s how you can support your gut health on a daily basis:
1. Eat a Variety of Plant-Based Foods
One of the most impactful steps you can take is increasing the diversity of plants in your diet on a weekly basis. Research shows that people who eat at least 30 different plant foods per week have a more diverse and resilient gut microbiome.
Plant foods include not just fruits, berries and vegetables, but also:
Whole grains (quinoa, buckwheat, wholegrain rice, wholegrain rye bread etc.)
Legumes (beans, lentils, peas)
Nuts and seeds
Herbs and spices
Each plant brings a different set of fibres and polyphenols that feed specific gut microbes. More variety = more microbial diversity in your gut = better health.
2. Include Prebiotics and Polyphenol-Rich Foods
Prebiotics are special plant fibres that feed your good bacteria. Great prebiotic-rich foods include:
Garlic
Onions
Leeks
Asparagus
Bananas (greener are better as they have more resistance starch)
Oats
Polyphenols are antioxidants found in colourful plant foods like berries, dark chocolate, olives, and green tea. These also nourish beneficial gut bacteria.
3. Add Fermented Foods for Natural Probiotics
Fermented foods introduce live beneficial bacteria and help support microbial balance. Try adding 2-3 portions of the fermented foods and drinks to your daily meals:
Kefir
Natural unflavoured yoghurt
Kimchi
Miso
Tempeh
etc
Learn about other fermented foods and drinks in this article. A small daily portion can make a big difference over time.
4. Limit Ultra-Processed Foods
Ultra-processed foods often contain additives, sugars, unhealthy fats, and low-quality ingredients that negatively affect the gut. These foods may:
Disrupt the balance of gut bacteria
Increase gut inflammation
Reduce microbial diversity
Focus on whole, minimally processed foods whenever possible.
5. Watch Out for Artificial Sweeteners and Emulsifiers
Artificial sweeteners (like aspartame, acesulfame K, sucralose, and saccharin) can alter gut bacteria in ways that may impair glucose tolerance and increase cravings.
Emulsifiers (like carboxymethylcellulose (CMC), polysorbate‑80, carrageenan, maltodextrin, xanthan gum, guar gum, gum arabic, DATEM (ester of mono‑/diglycerides), propylene glycol alginate, HPMC, sorbitan monostearate, glyceryl oleate/stearate etc. ) often found in packaged foods (like plant milks, sauces, mayonnaise, ice cream, nut butters, baked goods, margarine, salad dressings etc), can interfere with the mucus layer of the gut lining, reduce microbial diversity and promote inflammation.
Minimising these additives helps maintain a healthier gut environment.
6. Limit Alcohol Consumption
Regular alcohol consumption can damage the gut lining and shift the microbiome toward more harmful bacterial strains. There is no safe or healthy level of alcohol for the body nor to the gut. Learn more about alcohol consumption, how it affects health, what does it mean maximum 2 units of alcohol for men and 1 unit of alcohol for women, if chosen to consume.
7. Be Mindful with Medications
Certain medications can significantly impact your gut health, for example:
Antibiotics can wipe out both harmful and beneficial bacteria, leading to imbalances or overgrowth of less desirable microbes.
Proton pump inhibitors (PPIs), often used for acid reflux, may reduce microbial diversity and promote bacterial overgrowth in the upper gut.
NSAIDs (like ibuprofen) can irritate the gut lining and increase intestinal permeability.
It’s important to use these medications only when necessary, as rarely as needed and under medical guidance. If you must take them, supporting your gut with fermented foods and drinks (where necessary also probiotic supplements) and fibre-rich foods can help restore balance in the gut.
8. Focus on Lifestyle Habits That Support Gut Health
Sleep: Aim for 7–9 hours per night. Poor sleep is linked to dysbiosis (gut imbalance).
Stress management: Chronic stress disrupts gut bacteria and can increase gut permeability.
Exercise: Regular movement boosts microbial diversity and supports digestion.
Meal timing and intermittent fasting: Allowing time between meals and avoiding constant snacking gives your gut time to rest and repair. Overnight fasting (12–16 hours) can support microbial balance, reduce gut inflammation, and help regulate your circadian rhythms. Intermittent fasting may also promote the growth of beneficial bacteria and enhance the diversity of your gut microbiome.
Time in nature: Exposure to natural environments and soil microbes can also support your microbiome.
Start Small and Build a Gut-Friendly Routine. You don’t need to overhaul your diet overnight. Start by:
Adding one new plant food per week
Replacing one processed snack with a fibre-rich whole food
Including fermented foods to your diet a few times a week
These small steps add up and can have a long-term impact on your gut and overall health.
Summary
Supporting your gut health daily is a combination of what you eat, how you live, and the habits you choose. By focusing on variety, fibre, fermented foods, and reducing processed ingredients and stress, you create an environment where beneficial microbes can thrive. Your gut will thank you—with better digestion, immunity, energy, and even mood.
Inspired by insights from ZOE’s research, gastroenterologist Dr. Will Bulsiewicz and the ZOE Science & Nutrition podcast.
If the above feels overwhelming and you need a professional to review your diet and guide you towards better nutrition step-by-step, don't hesitate to reach out to me for nutrition counselling at info@katrinpeo.com.
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