Simple Ways to Boost Gut Health

You might be eating healthy but still feel bloated, are gaining weight, hitting that 2 pm crash, or struggling with brain fog. That is because your gut health, blood sugar, and stress hormones are constantly influencing each other. When they are out of balance, your body lets you know.

Here is what can happen when your gut is not in good shape:

Bloating and constipation A drop in the variety of good gut bacteria can slow digestion and trigger inflammation.
Brain fog Gut inflammation and sudden changes in blood sugar can affect neurotransmitters like serotonin and dopamine, leaving you feeling mentally flat.
Weight gain When stress hormones such as cortisol are out of rhythm, your body stores more fat and your metabolism can slow down.
Low energy Blood sugar spikes and drops cause energy highs and lows throughout the day.
Even if your diet looks healthy, imbalanced gut bacteria, unstable blood sugar, and disrupted cortisol can make you feel puffy, sluggish, and foggy.

Four practical steps to focus on this week

Step 1: Increase your fiber intake Fiber feeds the beneficial bacteria in your gut, reduces inflammation, supports hormone balance, and keeps your digestion regular. Aim for 25 to 30 grams daily. Most people get less than half of this.
Step 2: Limit processed foods to about 20 percent of your diet
Highly processed foods can disrupt gut bacteria, raise blood sugar, and cause inflammation. Choose mostly whole, minimally processed foods. Examples include packaged snack bars, biscuits, sugary cereals, crisps, white bread, pastries, processed meats, fizzy drinks, and alcohol. PLEASE NOTE I am not saying eliminate just reduce.

Step 3: Eat regular balanced meals Skipping meals or swinging between undereating and overeating reduces digestive enzyme production. This makes it harder for your gut to break down food, even healthy options. Aim for steady, balanced meals to keep digestion and energy stable.

Step 4: Add gentle movement throughout your day
Movement helps regulate blood sugar, improves gut motility, and lowers inflammation. It does not have to be intense. Ideas include resting with your feet up on the wall for two to three minutes before bed to relax your nervous system, taking short walks after meals, and standing up to move for a few minutes every hour if you sit a lot.

Extra support during stress and recovery
After illness or during times of high stress (so basically always 😜), your gut bacteria can take a hit. Adding a high-quality probiotic such as Udo’s Choice can help restore balance and support your immune system.

Fiber-rich foods with 5 grams or more per serving
(Choose three or four to add to your day this week)
Raspberries 1 cup (8 g)
Blackberries 1 cup (7.6 g)
Pear with skin 1 medium (5.5 g)
Apple with skin 1 medium (5.4 g)
Orange 1 large (5.1 g)
Avocado 1 whole (10 g)
Lentils ½ cup cooked (7.5 g)
Black beans ½ cup cooked (7.5 g)
Chickpeas ½ cup cooked (6 g)
Kidney beans ½ cup cooked (6.8 g)
Edamame 1 cup (8 g)
Quinoa 1 cup cooked (5 g)
Barley 1 cup cooked (6 g)
Bulgur wheat 1 cup cooked (8 g)
Sweet potato with skin 1 large (5 g)
Broccoli 1 cup cooked (5 g)
Brussels sprouts 1 cup cooked (6 g)
Chia seeds 2 tablespoons (10 g)
Flaxseeds 2 tablespoons (5.5 g)
Popcorn air popped 3 cups (5 g)

Daily action step Pick three to four foods from the list and include them in your meals or snacks every today.

Em x