Gut Health: 6 Simple & Practical Tips for a Happier Belly

Struggling with gut issues? You’re not alone.

Gas, bloating, indigestion, and toilet troubles can seriously disrupt daily life. If you’re wondering what can actually help, here are easy,

science-backed strategies to improve your gut health and feel better fast.

1. Chew Your Food Thoroughly

Chewing your food slowly and thoroughly is one of the easiest ways to support digestion. When you break down your food into smaller pieces, it gives your digestive enzymes more surface area to work on, making digestion smoother.

In contrast, eating quickly can cause indigestion and bloating, as larger food pieces are harder to digest. Plus, gulping down air while you eat can increase gas. Aim for the texture of applesauce before swallowing, and give yourself time at meals to chew properly. Your gut will thank you!

2. Eat a Variety of minimally processed Foods

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Fruits, vegetables, whole grains, beans, and legumes are fantastic for your gut.

These minimally processed plant foods do two important things:

• They feed your gut bacteria, promoting diversity and the production of short-chain fatty acids (SCFAs) that regulate digestion, appetite, and inflammation.

• They provide your gut with helpful plant compounds like polyphenols, which gut bacteria transform into anti-inflammatory agents.

A diet rich in whole, plant-based foods supports a healthy gut microbiome. On the flip side, highly processed foods can reduce microbiome diversity and contribute to inflammation and digestive discomfort.

3. Consider Fiber Supplements (Maybe)

Not everyone needs a fiber supplement, but in certain situations, they can help.

• If your diet is low in whole foods, a fiber supplement may support digestion by helping bulk up your stool and encouraging regular bowel movements.

• If you eat mostly whole foods but avoid carbs, adding fiber-rich foods like oats, beans, or sweet potatoes—or a supplement like psyllium—can help with constipation.

Keep in mind, some people are sensitive to specific fibers (like FODMAPs), so it’s important to listen to your body. Adding fiber slowly can help your system adjust without causing gas or bloating.

(If you have any existing health conditions, are on medication, or have concerns about your symptoms, always consult with your doctor before making any significant changes to your diet, lifestyle, or wellness routine.)

4. Add Probiotics After Antibiotics

If you’ve recently taken antibiotics, you might want to consider adding beneficial bacteria back into your gut. While antibiotics are sometimes necessary, they can reduce the diversity of your gut microbiome.

This can lead to digestive issues like antibiotic-associated diarrhea.

Probiotics, especially Lactobacillus rhamnosus GG and Saccharomyces boulardii, may help restore balance and prevent diarrhea. Although probiotics don’t work the same for everyone, they can be a good option after antibiotic use to support your gut health.

5. Move Your Body

Regular exercise helps boost the variety of good bacteria in your gut and encourages the production of short-chain fatty acids (SCFAs), which strengthen your immune system and help lower stress levels.

Exercise also stimulates the parasympathetic nervous system, which aids digestion by increasing gut motility (the movement of food through your digestive system). Regular movement can help prevent constipation and keep digestion running smoothly.

6. Don’t Forget to Stay Hydrated

Water is essential for digestion. It helps break down food and keeps it moving through your system. Staying hydrated also softens stool, making it easier to pass, and preventing constipation.

Aim to drink water throughout the day, especially when increasing your fiber intake, as fiber needs water to work properly. Without enough hydration, fiber can actually contribute to bloating and constipation rather than relieve it.

With Glow and Go, I’m here to walk that journey with you with practical guidance, real tools, and a whole lot of compassion.

Disclaimer:

This blog is designed as a holistic approach to support overall well-being. It is not intended to diagnose, treat, or replace medical advice. If you have any existing health conditions, are on medication, or have concerns about your symptoms, always consult with your doctor before making any significant changes to your diet, lifestyle, or wellness routine.

At Glow and Go, I provide guidance based on my experiences and knowledge, but it’s essential to tailor any advice to your unique needs and circumstances.

Your health journey is personal, and I’m here to support you every step of the way.

Explore my coaching packages

www.glowandgo-nutrition.com and get started today.

With these tips in hand, you’ll be ready to glow and go no matter how busy life gets!