3 Evidence-Based Gut Health Habits to Improve your Gut TODAY

Here’s a crazy thought but hear me out – what if HOW we eat, has just as much impact on our gut health as WHAT we eat? I recently posted the image below on my instagram because while this is something I have been working on for years with my clients; I don’t think it’s the mainstream idea. To show you just how important your habits and lifestyle are, I’ve included 3 evidence-based gut health habits to improve your gut health today. This is because, in the realm of health and wellness, there’s a pervasive belief that gut health is solely determined by what we eat. While nutrition undoubtedly plays a significant role, it’s time to challenge this outdated paradigm and embrace a more holistic approach to healing.

At its core, gut health is about more than just food—it’s about the habits we cultivate and the way we nourish our bodies. This shift in perspective opens up a world of possibilities for improving our digestive wellness and overall well-being. What I want you to see and feel in this blog is empowered! Your gut may play a massive role in so many of the functions of our body, but how we live plays a massive role in creating and maintaining a healthy and diverse gut microbiome.

Gut Health Habit #1: How you eat

If you’ve been following me for a while you would have heard me speak about mindful eating. For my high performers, I know that what is important to you is finding out WHY you would bother at all. You’re short on time as is – you want to know: What is in it for me?

1. Better Digestion.
2. Absorption of Essential Nutrients.
3. More Energy.
4. Control over your health and well-being.

Let’s break these down:

Digestion:

Take time to sit and enjoy your food. Eating with people you love. Giving thanks before a meal. Simply pausing before eating shifts your body from fight-or-flight to rest and digest. When your body is relaxed, it can focus on digesting food effectively.

Absorption:

The saying goes: You’re not what you eat you’re what you absorb. This certainly rings true for your health. With your body in that rest-and-digest mode, you are better able to absorb all the essential nutrients you’re working so hard to prepare in the form of healthy meals, drinks, and snacks.

Energy:

We all know that feeling of finishing a meal and feeling heavy and sluggish. That feeling may be a result of eating the wrong foods. If you’re reading this, however, you’re likely quite conscious of your eating as a member of my community. I’m going to guess it’s due to you eating while distracted and eating too much as a result. There is a sweet point when it comes to eating. Too little and you’ll feel hungry or tired too soon. Too much and you’ll feel heavy and sluggish for hours to come.

Through mindful eating, however, you practice listening to your body’s hunger and fullness cues to find out what “just enough” feels like for you. This isn’t a one-and-done hack. This requires you to show up and be present at every meal. The results are so worth it. When you eat just the right amount you should leave the meal feeling light but satisfied. Energetic but not jittery. Motivated and able to focus. These are all signs of a well-balanced meal where you ate just what you needed.

There’s nothing worse than feeling tired all the time – we wrote this blog about it to help if you feel like you’re doing all the right things and still not getting the energy you need.

Control over your health and well-being:

Learning to be present to your body’s needs 3 – 6 times a day creates the habit of becoming incredibly in tune with your body. This mind-body connection helps you start to realize that your body is constantly sending you cues. By responding to, and acting on these cues you get to build a sense of integrity and trust with your body. You learn to read, interpret, and respond in the exact ways your body asks for. The results are pretty phenomenal. You start to run like a functioning sports car that gets the right fuel, services, and check-ups. All the reasons for breaking down are mitigated before they even become a reality thanks to your connection to your body and its needs.

Why this matters so much:

As you can see I could talk about mindful eating and its impacts endlessly but let me sum it up.

One of the most impactful habits we can adopt for gut health is mindful eating. In our fast-paced society, it’s all too easy to rush through meals without giving a second thought to the experience of eating. However, practicing mindfulness at mealtime can have profound effects on digestion and overall health.

When we eat mindfully, we become more attuned to our bodies’ hunger and fullness cues, allowing us to eat in alignment with our natural rhythms. This can help prevent overeating, reduce digestive discomfort, and promote a healthier relationship with food. By savoring each bite, chewing slowly, and paying attention to the flavors and textures of our meals, we can nourish our bodies in a way that supports optimal digestion and gut health.

Gut Health Habit #2: Stress Management

Stress is a silent saboteur of gut health, wreaking havoc on our digestive systems and disrupting the balance of bacteria in the gut. Chronic stress, often unnoticed, is linked to digestive issues like IBS, IBD, and leaky gut syndrome. I know seeing this can be daunting but this is why we’ve dedicated our careers to gut health at The Gut Health Agency. We know how important this is because we know what essential roles women play in the world. Okay back to stress management.

To support gut health, it’s essential to prioritize stress management as part of your daily routine. (Yes, you DO have time for something this important). This may include practices such as meditation, deep breathing exercises, yoga, or spending time in nature. Reducing stress promotes a harmonious environment for gut bacteria, fostering overall wellness, and aligning with our holistic agency’s ethos.

Gut Health Habit #3: Regular Movement

I don’t care what type. What I care about as your unofficial, official gut health coach is that you are moving that body. The best kind of movement is one you love and one you’ll come back to time and time again. This is because research has shown us that physical activity isn’t just good for the body—it’s also beneficial for gut health. Regular exercise has been shown to increase microbial diversity in the gut microbiome, reduce inflammation, and improve gut barrier function. Yes, you read right – exercise is THAT powerful. Additionally, exercise can help regulate bowel movements (get out of her constipation) and alleviate symptoms of digestive disorders such as bloating. (Bloating, constipation, and IBS happen to be the most common complaints we get so I know how vital this is.

I do know how hard it can be to find time so use habit stacking or try to incorporate movement into your daily routine. Whether it’s a brisk walk, a yoga class, or a session at the gym. Find activities that you enjoy and make them a regular part of your life. Your gut will thank you for it.

BONUS Gut Health Habit: Eating Environment and Social Connection

If you’ve seen how the people around you have influenced your work and life then it should come as no surprise that the people you surround yourself with also influence your gut microbiome. As women, we know that we sync periods with other women in our home and work environments. But did you know that you also share a gut microbiome with the people you’re near?

Beyond what we eat and how we eat, the environment in which we consume our meals also plays a significant role in gut health. We already know that creating a peaceful and enjoyable eating environment can enhance digestion and promote overall well-being. This means sitting at a table, away from distractions like phones or screens, and savoring your meals. In the bonus section today, I’ll challenge you to consider who you’re eating and spending time with. Ask yourself if they are fostering a healthy relationship with food for you.

Engaging in meaningful conversations and fostering social connections during mealtime can stimulate digestion and support a healthy gut-brain axis. Emerging psychology highlights the benefits of eating with friends. Hopefully, this Gut Health Habit encourages you to invite your bestie over for lunch.

The best part? You’re in control.

The best part about this emerging research for me is how much control we have over our health and well-being. By honoring and listening to our bodies, we’re rewarded with health, energy, vitality, motivation, stable moods, and hopefully, a long, happy life.

I hope these actionable Gut Health Habits served you today. Be sure to comment and let me know how you’ve implemented them in your life.

Here’s to a happier, healthier gut—and a happier, healthier you!