RELATED: How Your Gut Affects Mental Health + Top Tips For Gut Support

The Connection Between Stress & Gut Health

Research shows that the gut and brain are intricately connected through the gut-brain axis, a bidirectional communication network involving the nervous, immune, and endocrine systems. When you experience stress, your body releases cortisol and other stress hormones that can alter gut motility, increase intestinal permeability (often called “leaky gut”), and disrupt the balance of beneficial gut bacteria. In fact, recent research shows that chronic stress can reduce microbial diversity in the gut, leading to inflammation, gastrointestinal symptoms like bloating, constipation, and diarrhea, and even mental health conditions. 

And if you’re already prone to digestive issues or conditions (such as irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD), stress can exacerbate symptoms even further.  With this in mind, it’s easy to understand why managing stress is essential for maintaining a healthy gut. Luckily, we’re here to show you how to do just that.

12 Gut-Healthy Tips to Calm a Nervous Stomach

#1 Prioritize Deep Breathing for Digestion

Stress activates the sympathetic nervous system, also known as the “fight-or-flight” response, which can slow down digestion. The good news is that deep breathing techniques, like diaphragmatic breathing, activate the parasympathetic nervous system (“rest-and-digest”), helping to improve gut motility and reduce bloating.

Not sure how to get started with breathwork? Try inhaling for four counts, holding for four, and exhaling for six to stimulate digestion. And if you need a guided breathwork to follow, we’ve got you covered! Try this guided Box Breathing meditation with Kenta — it’s less than 10 minutes, and all you have to do is press play!

RELATED: These 6 Benefits of Breathwork Are Too Impressive to Ignore

#2 Feed Your Gut With Prebiotics and Probiotics

When stress affects digestion, nourishing your gut with prebiotics and probiotics can help restore balance and support a healthier microbiome. Prebiotics (such as garlic, onions, leeks, asparagus, and dandelion greens) are fibers that feed beneficial gut bacteria, while probiotics (such as miso, tempeh, and yogurt) introduce more good bacteria into your digestive system, both of which can help reduce bloating, discomfort, and inflammation caused by stress.

If you’re experiencing a stress-induced stomachache, try making a gut-friendly smoothie made with kefir, banana, and flaxseeds, or enjoy a bowl of probiotic-rich yogurt topped with chia seeds and berries to lower inflammation and help support your digestion.

RELATED: Probiotics VS. Prebiotics: Which is Better For Gut Health?

#3 Practice Gentle Movement After Meals

Engaging in light movement after eating can help stimulate digestion, reduce bloating, and support gut motility — especially during times of stress when digestion tends to slow down. Gentle activities like walking, stretching, and yoga can promote gut motility by encouraging peristalsis, the wave-like contractions that move food through the digestive tract. Not to mention, movement can help regulate the nervous system, lower blood sugar, and optimize digestion by stimulating the parasympathetic state.

Here are some gut-friendly post-meal movement ideas:

• Go for a 10–15 minute walk to aid digestion and blood sugar balance.
• Try gentle yoga poses like seated twists or gentle stretches to ease bloating.
• Practice deep breathing with movement to activate the parasympathetic nervous system and improve digestion.

#4 Boost Your Intake of Magnesium-Rich Foods to Soothe the Gut

Magnesium plays a crucial role in calming both the nervous system and the digestive system, making it especially beneficial for stress-induced digestive issues. This essential mineral helps relax the muscles of the gastrointestinal tract, promoting smoother digestion and reducing cramping, bloating, and constipation. Additionally, magnesium supports the parasympathetic nervous system (the “rest and digest” mode), helping to counteract the negative effects of stress on the gut.

Here are some of the best magnesium-rich foods for gut health:

• Leafy greens (spinach, kale, Swiss chard)
• Nuts and seeds (almonds, pumpkin seeds, chia seeds)
• Legumes (black beans, lentils)
• Dark chocolate (70% cacao or higher)
• Avocados
• Bananas

Try this: Enjoy a smoothie with spinach, banana, almond butter, and cacao powder, or add pumpkin seeds to your yogurt for a magnesium-rich snack that supports both digestion and relaxation.

#5 Stay Hydrated to Prevent Stress-Related Constipation

When under stress, many people unknowingly drink less water, which can slow down gut motility and contribute to symptoms such as constipation, bloating, and even flares. Water is essential for breaking down food, absorbing nutrients, and keeping stool soft for easier elimination, making it an essential tool for stress-induced digestive discomfort. Aim for at least half your body weight in ounces of water daily, and consider warm herbal teas like ginger or peppermint for added digestive support.

Here are some other hydration tips for gut health:

• Start your morning with a glass of warm lemon water to stimulate digestion.
• Keep a water bottle nearby and sip throughout the day, especially during stressful times.
• Eat water-rich foods like cucumbers, watermelon, and oranges.
• Avoid excessive caffeine and alcohol, which can further dehydrate you.

RELATED: Drinking More Water Supports Weight Loss: 5 Tips to Hydrate More

#6 Reduce Caffeine and Alcohol Intake

Both caffeine and alcohol can exacerbate stress-related gut issues by irritating the digestive lining and altering gut bacteria. If you’re experiencing digestive distress, consider reducing intake and switching to gut-friendly alternatives like matcha or herbal teas.

#7 Consider Acupuncture For Stress and Gut Health

Traditional practices like acupuncture have been shown to help regulate the gut-brain axis, reducing stress-induced digestive discomfort. While an acupuncture session can help acutely during a flare, regularly seeing a licensed practitioner can help strengthen the gut and improve nervous system regulation for reduced symptoms long-term.

#8 Prioritize Restful Sleep

Poor sleep and stress go hand in hand — when your sleep is disrupted, your gut health often suffers. Research shows that inadequate sleep can negatively impact the gut microbiome, increasing inflammation and digestive issues like bloating, constipation, and acid reflux. Additionally, lack of sleep can heighten stress levels, further exacerbating gut discomfort.

Tips for better sleep and gut health:

• Establish a bedtime routine: wind down with calming activities like reading or meditation.
• Limit screens before bed: blue light can disrupt melatonin production, making it harder to fall asleep.
• Eat dinner earlier: allow at least 2–3 hours before bed for digestion.
• Support your gut overnight: try a magnesium-rich snack like almonds or a cup of chamomile tea.

RELATED: How Better Sleep Can Change Your Life

#9 Make a Calming Tea 

Herbal teas like chamomile, ginger, and peppermint have been used for centuries to soothe digestion and reduce stress. Ginger helps with bloating and nausea, chamomile calms the nervous system, and peppermint relaxes the digestive tract. When your digestion feels off, a warm cup of tea can be a simple yet effective way to ease stress-related stomach issues.

#10 Listen to a Guided Meditation 

Guided meditations can help shift your body from a stressed state to a relaxed one, reducing the impact of stress on your digestive system. There’s even research to show that mindfulness-based stress reduction techniques, including meditation, can alleviate symptoms of IBS and promote overall gut health! 

Browse the FitOn meditation category when you’re in need of some stress relief and gut nourishment.

#11 Be Mindful of Triggers in Your Diet 

Certain foods can irritate a sensitive stomach, especially during periods of stress. Spicy, acidic, oily, and deep-fried foods are common culprits that can trigger bloating, heartburn, or discomfort. 

If you’re struggling to identify your triggers, consider keeping a food journal to track how different foods affect you — this can help identify patterns! Additionally, consider portion size and timing. Eating smaller, lighter meals more frequently may help ease digestive stress.

RELATED: 10 Anti-Inflammatory Foods That May Help Ease Aches & Pains

#12 Practice Mindful Eating 

Speaking of being mindful, eating in a relaxed state can significantly improve digestion — and it’s easier than you think. Mindful eating simply involves chewing thoroughly, eating slowly, and paying attention to your body’s hunger and fullness cues. By focusing on your meal — not your phone or computer — research suggests that being present can enhance digestion, reduce bloating, and help prevent overeating.

Next time you’re feeling stressed, try to tune into this practice. Rather than mindlessly eat for comfort or while distracted (both of which can exacerbate symptoms), try to tune into your senses while eating. Put all phones and screens away, and make an effort to sit down and chew slowly!

RELATED: 5 Powerful Reasons to Practice Mindful Eating For Better Health

The Takeaway

While stress and gut health are closely linked, small, intentional changes can make a big difference in supporting your digestive system. By incorporating stress-relieving techniques, gut-friendly foods, and lifestyle habits that promote relaxation, you can reduce symptoms, improve your digestion, and support your overall well-being. Give these tips a try the next time you’re experiencing a stress-induced flare!

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So, how can you keep your digestive system strong and reduce your risk of infection? Let’s dive into 9 essential ways to keep your gut health in top shape and avoid the dreaded stomach flu.

RELATED: 9 Things to Do Daily to Avoid Getting Sick 

What is The Norovirus?

First, what exactly is the norovirus? Often referred to as the “winter vomiting bug,” it is a highly contagious virus that causes gastrointestinal illness. It’s the leading cause of stomach bugs worldwide and is notorious for its rapid spread, particularly in confined spaces like schools, nursing homes, and cruise ships. The virus typically manifests with symptoms such as nausea, vomiting, diarrhea, and stomach cramps, and can be particularly debilitating due to the dehydration it causes. 

Norovirus is spread through contaminated food, water, surfaces, and close contact with infected individuals. It can be contracted by touching something contaminated and then putting your hands in your mouth, making hygiene crucial in preventing its spread. While norovirus infections are usually short-lived, lasting about 1–3 days, they can be very uncomfortable and contagious during that time.

RELATED: 8 Life-Changing Things That Happen When You Boost Your Gut Health

9 Tips to Keep Your Gut Health Strong & Fight Off The Winter Stomach Bug 

#1 Boost Your Immune System With a Balanced Diet

A well-balanced diet is the foundation of a healthy gut. Your immune system plays a crucial role in fighting off harmful pathogens like norovirus, and the foods you eat can make a huge difference in how effectively your body defends itself. Focus on foods rich in vitamins, minerals, and antioxidants such as:

• Fruits and vegetables: Especially those high in vitamin C (citrus fruits, bell peppers, leafy greens).
• Probiotics: Yogurt, kefir, kimchi, and sauerkraut help maintain the balance of good bacteria in your gut.
• Fiber: Whole grains, legumes, and vegetables keep your digestive system moving and prevent constipation.

A healthy gut microbiome is vital for strengthening your immune system and resisting infections like norovirus.

#2 Hydrate, Hydrate, Hydrate

Dehydration is a major concern when battling norovirus or any stomach bug. The vomiting and diarrhea associated with the virus can quickly lead to fluid loss, so it’s essential to keep your body hydrated. Drink plenty of:

• Water: Stay hydrated throughout the day.
• Electrolyte drinks: Coconut water can help replace lost minerals like potassium and sodium.
• Herbal teas: Ginger or peppermint tea can soothe an upset stomach and keep you hydrated.

RELATED: 4 Homemade Electrolyte Drinks That Boost Hydration

#3 Practice Proper Hand Hygiene

Norovirus spreads easily from person to person, often through contaminated food, surfaces, or direct contact. To protect yourself, wash your hands thoroughly with soap and water, especially:

• Before eating or preparing food.
• After using the restroom.
• After touching potentially contaminated surfaces (like doorknobs, countertops, or public transportation).

You’ll also want to avoid touching your face, especially your eyes, mouth, or nose, as these areas are the most vulnerable to infection.

#4 Strengthen Your Gut With Prebiotics

While probiotics are great for balancing your gut bacteria, prebiotics are the food that nourishes these good bacteria. Including prebiotic-rich foods in your diet can help maintain a robust gut flora, which in turn boosts your immune defenses. Prebiotic-rich foods include:

• Garlic and onions
• Bananas
• Leeks
• Asparagus
• Chicory root

A well-fed microbiome is less likely to be overwhelmed by harmful pathogens like norovirus.

RELATED: Probiotics VS. Prebiotics: Which is Better For Gut Health

#5 Consider Taking a Probiotic Supplement

For an extra layer of defense, consider adding a probiotic supplement to your routine. Research suggests that probiotics may help reduce the duration of diarrhea in those with gastroenteritis viral infections. If you’ve recently recovered from a stomach bug or you’re looking to enhance your gut health, probiotics may assist in restoring balance to your digestive system.

Always consult your doctor before adding any supplement to your routine, especially if you have any underlying health conditions.

RELATED: Probiotics: Which One is Best For You?

#6 Disinfect Frequently-Touched Surfaces

Keeping your environment clean is a simple but effective way to reduce the likelihood of coming into contact with the virus. And, since norovirus can linger on surfaces for days, it’s important to disinfect high-touch areas in your home or workplace, such as: 

• Doorknobs
• Light switches
• Kitchen counters
• Phones
• Remote controls

#7 Rest and Manage Stress

When you’re sleep-deprived or stressed, your immune system becomes less effective, making you more susceptible to infections. Prioritize good sleep hygiene (7–9 hours a night) and practice stress-management techniques like:

• Deep breathing
• Meditation
• Yoga
• Mindfulness exercises

A rested, balanced body is better equipped to fight off harmful invaders like norovirus and maintain optimal gut health.

RELATED: These 6 Benefits of Breathwork Are Too Impressive to Ignore 

#8 Avoid High-Risk Foods

One way norovirus spreads is through contaminated food, particularly raw shellfish, fruits, and vegetables that haven’t been properly washed or prepared. Be extra cautious about where you eat. To lower your risk:

• Avoid eating raw or undercooked shellfish.
• Make sure all fruits and vegetables are washed thoroughly before consumption.
• Be mindful of food hygiene at home: store food at the correct temperatures, and ensure proper cooking and handling.

When in doubt, stick to foods that have been thoroughly cooked and avoid items that could have been contaminated by an infected person.

#9 Stay Home When Sick 

If you or someone you know is showing signs of norovirus infection, it’s important to minimize contact with others to prevent the virus from spreading. Stay home from work, school, or social gatherings until at least 48 hours after the last symptoms subside. This will help reduce the chance of infecting others and give your body the time it needs to recover fully.

Final Thoughts

While norovirus outbreaks are common during the colder months, you don’t have to simply wait and hope you avoid getting sick. By focusing on gut health and following these simple yet effective strategies — from nourishing your microbiome with probiotics and prebiotics to maintaining good hygiene and hydration — you can strengthen your body’s natural defenses against harmful infections.

Remember, prevention is always easier than dealing with the aftermath of a stomach bug. Stay proactive, and you’ll not only avoid norovirus, but you’ll also be supporting your overall health all year long!

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What is Colostrum?

First, what is colostrum, exactly? Colostrum is a thick, golden-colored fluid secreted by the mammary glands of mothers during the latter stages of pregnancy and the first few days postpartum. It is one of the most nutrient-rich substances, highly concentrated in essential nutrients, including proteins, carbs, fats, vitamins, minerals, growth factors, and antibodies. Intended to provide everything needed for newborn growth, development, and immune system support, colostrum is a natural superfood with many innate health benefits — particularly when it comes to gut and immune health.

The Difference Between Colostrum & Collagen

Although both colostrum and collagen offer health benefits, they serve different purposes. While colostrum contains a variety of proteins (among other essential nutrients), collagen is a protein primarily known for its structural role in the body, providing strength and elasticity to tissues such as skin, bones, and cartilage. Colostrum, on the other hand, encompasses a broader spectrum of bioactive compounds, including antibodies, growth factors, and nutrients. These components make colostrum better for supporting immunity and gut function, while collagen is commonly used for skin care and joint support.

RELATED: 8 Life-Changing Things That Happen When You Boost Your Gut Health

The Beneficial Components of Colostrum for Gut Health

Rich in immunoglobulins, growth factors, and antimicrobial agents, colostrum’s standout feature lies in its ability to support gut health. With its unique composition, this gut-healthy superfood has been shown to aid digestion, support nutrient absorption, enhance immune function, and nourish the gut microbiota. Here’s what makes colostrum so beneficial for gut health, according to research:

Antibodies

Colostrum is packed with immunoglobulins such as IgA, IgG, and IgM, which play crucial roles in the immune defense of the gastrointestinal tract. Shown to help neutralize harmful pathogens like bacteria, viruses, and toxins, these antibodies help bolster the gut’s immune response and promote a strong, healthy, and balanced gut microbiota. 

Lactoferrin

Abundant in colostrum, lactoferrin is a protein that contains antimicrobial, anti-inflammatory, and immunomodulatory properties important for gut health. Not only does it help to inhibit the growth of harmful bacteria in the gut, but it has also been shown to promote the growth of beneficial ones (such as lactobacilli and bifidobacteria), helping optimize a healthy gut environment and maintain microbial balance. There’s even research showcasing its protective effects against stress and side effects from antibiotics. 

Growth Factors

Rich in growth factors such as transforming growth factor beta (TGF-β), colostrum has a unique ability to support the growth and repair of epithelial cells in the gut. Increased concentration of these growth factors helps support overall gut health by strengthening the gut lining, enhancing intestinal barrier function, and facilitating tissue repair caused by damage or inflammation.

Prebiotic Compounds

Colostrum contains oligosaccharides and other prebiotic compounds, including glycoproteins, that serve as fuel for beneficial bacteria in the gut. Needed for the growth of gut-healthy microbes, this liquid gold therefore helps aid digestion, nutrient absorption, and immune function.

RELATED: The Best Foods For a Healthier Gut According to an RD

Anti-inflammatory Properties

Rich in anti-inflammatory properties, colostrum may help to reduce inflammation in the gut and alleviate symptoms associated with conditions such as inflammatory bowel disease (IBD) and leaky gut syndrome. By addressing inflammation at its source, this superfood offers promising benefits for overall well-being. 

RELATED: 8 Inflammatory Foods That May be Secretly Harming Your Gut Health

How to Incorporate Colostrum Into Your Diet

Most readily available in bovine (cow) colostrum to be taken as a supplement, here’s how to incorporate the powder form into your diet:

• Blend it into a nutrient-rich smoothie with berries, dark leafy greens, non-dairy milk, and Greek yogurt
• Stir it into your favorite overnight oats recipe
• Blend it into your iced coffee or latte for a creamy texture
• Mix it into your yogurt bowl or chia seed pudding
• Add it to water and enjoy it plain or infused with flavor add-ins such as lemon or berries

The Takeaway

Particularly important for bolstering immunity and supporting gut health, colostrum is more than a trendy supplement — it’s a nutrient-rich superfood full of health benefits. With that said, it’s important to remember that no single food or supplement can replace the holistic benefits of a balanced diet and lifestyle. While colostrum offers valuable support, it’s just one piece of the puzzle. Optimal health and wellness are best achieved through a comprehensive approach that includes a colorful, nutrient-dense diet, regular exercise, stress management, and adequate sleep. By prioritizing these lifestyle practices, you can better harness the full potential of colostrum for improved gut health and overall well-being.

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What is a Probiotic?

Probiotics are beneficial microbes — primarily bacteria or yeast — that comprise your gut microbiome, the community of microbes that live in your digestive tract. They’re often referred to as “good” or “friendly” bacteria because they contribute to the balance of digestive microbes in a positive way.

Having adequate probiotics in your gut helps keep harmful microbes at bay, promoting overall health. Scientific studies suggest that consuming probiotics regularly may enhance digestion, boost the immune system, and contribute to various aspects of health, including improved nutrient absorption and a reduced risk of certain gastrointestinal disorders. However, research on who, how, and why people should use probiotics is still developing. 

Probiotics can be found in a variety of fermented foods, such as yogurt, kefir, kimchi, sauerkraut, and miso. Alternatively, many people find it convenient to add probiotics to their routine using supplements, but our understanding of probiotic supplements is still developing.

Probiotic Strains Explained

Supplemental probiotics are widely available today — and there are many strains, forms, and brands to choose from. While it can be nice to have options, choosing the right ones for you can also be overwhelming (without a little know-how, that is). Let’s cover some basics. 

The name of a probiotic consists of several parts that provide information about the specific strain and species of the microorganism. This includes: 

• Genus: The first part of the name refers to the genus, which is a broader classification of the microorganism. Common probiotic genera include Lactobacillus, Bifidobacterium, and Streptococcus.
• Species: Following the genus is the species, which further categorizes the microorganism. For example, in the name Lactobacillus acidophilus, “acidophilus” is the species.
• Strain: The strain is a specific subtype or variant of the species. It’s often indicated by a combination of letters or numbers. For instance, in the name Lactobacillus acidophilus NCFM, “NCFM” is the strain.

Which Probiotic is Right For You? 10 Probiotic Strains to Consider

Different probiotic strains that fall within the same species can have very different characteristics and best uses. This is why it’s important to understand what the existing research says about which probiotic species may be most useful for which health concerns. 

Which probiotic is best for you? It depends. Here are 10 of the most common probiotic species and how they might best support you: 

Lactobacillus acidophilus

Lactobacillus acidophilus may have benefits for heart health, such as supporting normal blood fat levels. It also appears to support digestive health, particularly in the small intestine, and immune function, with particular benefits for individuals with allergies and asthma. Some research suggests this species offers benefits for the vaginal microbiome. 

Lactobacillus rhamnosus

Lactobacillus rhamnosus is known for its immune-boosting properties and potential to address gastrointestinal issues. This species may be especially beneficial in the management of inflammatory bowel disease. Some research suggests that it may also help support vaginal health.

Bifidobacterium bifidum

Bifidobacterium bifidum plays a role in the fermentation of dietary fibers and helps maintain intestinal integrity. It may also help restore a healthy gut microbial balance and help alleviate constipation.

Bifidobacterium lactis

Bifidobacterium lactis may help support a resilient immune response, aid in overall digestive comfort, and bowel regularity, and help protect intestinal integrity. 

Lactobacillus casei

Lactobacillus casei assists in the breakdown of carbohydrates and supports a healthy balance in the gut. Some strains may also help maintain sleep quality during times of stress. 

Lactobacillus plantarum

Known for its ability to survive in diverse conditions and contribute to gut health, Lactobacillus plantarum is a probiotic to consider for GI health. Some research suggests this species has promise for inflammatory bowel diseases, metabolic syndrome, obesity, blood sugar regulation, brain health, and heart health. 

Lactobacillus paracasei

Lactobacillus paracasei may contribute to immune system modulation and gastrointestinal well-being. Various strains of Lactobacillus paracasei may have benefits for stress, mood, inflammation, and heart health.

Streptococcus thermophilus

Used in the fermentation of dairy products and may offer digestive benefits. Some Streptococcus thermophilus strains have been found to produce hyaluronic acid (HA) in the digestive tract, with some speculation that it may have anti-aging benefits for the skin. 

Saccharomyces boulardii

A yeast probiotic known for its effectiveness in addressing diarrhea and supporting gut health. 

Bifidobacterium longum

Bifidobacterium longum contributes to a healthy balance in the gut and supports immune function. Some studies in cells and animals suggest this species may be helpful in the management of inflammatory bowel disease. 

Other Considerations 

Take a Personalized Approach

When deciding which probiotic species and strain are best for you, it’s important to choose one that aligns with your specific health needs. Consider speaking with your healthcare provider or a registered dietitian knowledgeable in digestive wellness to help you choose. 

Factor in Time & Duration

Furthermore, depending on your wellness concerns, the dosage and duration of supplemental probiotics may vary. For example, you might use a specific strain for a period of days when dealing with diarrhea or to counteract the potential digestive side effects of antibiotic usage. 

Opt for High-Quality Brands

You should also consider factors like which form works best for your lifestyle, whether the probiotic requires refrigeration, and the directed dosage. Look for supplements that bear a third-party certification, such as from NSF International, Consumer Lab, or USP, as this indicates it has been independently tested for quality, purity, and safety. 

As we learn more about probiotic supplements, consider adding natural sources to your diet. Incorporate fermented foods regularly for more consistent benefits to your gut microbiome and overall health. 

The Takeaway 

Found in fermented foods and sold widely in supplemental form, including probiotics — the good microbes that populate your gut and help promote digestive and overall wellness — into your daily routine is a good idea. From improving gut health and supporting immune function to supporting mental health and even skin health, there are so many ways to include these beneficial bugs into your wellness routine. However, there’s more to probiotics than just taking any generic supplement. It’s important to understand the difference between the various species and strains and best uses. Research is ongoing, and there’s no one-size-fits-all. Speak with your healthcare provider or registered dietitian to help you consider the best way to support your unique wellness needs and choose the best probiotic for you!

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Signs You Need to Support Your Gut Health

If you’re unsure whether your gut health needs support, paying attention to certain signs can provide valuable insight. Here are a few signs you should look out for:

• Irregular bowel movements 
• Persistent digestive discomfort, such as bloating and gas
• Mood swings, including irritability, depression, and anxiety
• Feelings of lethargy or fatigue 
• Chronic stress 
• Brain fog
• Increased sugar cravings and food intolerances
• Changes in weight 
• Increased allergies and weakened immune 
• Insomnia or sleep disturbances
• Acne, breakouts, and skin irritations

8 Surprising Things That Happen When You Boost Your Gut Health

Reduced Anxiety

Thanks to the intricate connection between the gut and the brain, reduced anxiety is one of the many beneficial things that can happen when you optimize your gut health. Studies suggest that a balanced and diverse gut microbiota can positively influence the production and regulation of serotonin and gamma-aminobutyric acid (GABA), neurotransmitters that play a crucial role in mood regulation. Plus, recent data suggests that specific probiotic strains — such as Lactobacillus and Bifidobacterium — may even regulate stress and reduce anxiety.

Better Mood

There’s a direct link between our gut and brain, known as the gut-brain axis. This bi-directional pathway enables communication between the gut and the central nervous system, influencing various aspects of our well-being, including mood. Recent research has shown that maintaining a balanced gut microbiome is associated with a reduction in inflammation, a key factor linked to mood disorders such as depression. There’s also evidence to suggest that our gut microbiome is connected to the generation of short-chain fatty acids, metabolites formed in the colon through the bacterial fermentation of dietary fibers and resistant starch. Based on research, these short-chain fatty acids not only contribute to improved gut health but also mood regulation, brain health, and mental well-being.

Improved Skin Health

The state of our internal health is often reflected through our skin, and we see this through the gut-skin axis — another bi-directional communication pathway. Research suggests that an imbalanced gut can contribute to inflammation, a key factor in various skin conditions, including acne and eczema. However, the good news is that individuals with a well-balanced and diverse gut microbiome tend to have healthier skin, with data showing significant improvement in skin conditions due to the consumption of probiotic and prebiotic supplements and gut-healthy foods. 

RELATED: 30-Day Glowing Skin Challenge

Enhanced Hormone Balance

Our gut plays an important role in hormone balance, particularly estrogen regulation. In fact, poor gut health increases the risk of hormone imbalances such as PCOS, and endometriosis. When we optimize gut health, however, there’s a clear improvement in the production, metabolism, and regulation of hormones, showcasing the importance of simply boosting our gut health!

Improved Sleep & Energy

Because our gut microbiota contributes to the production of neurotransmitters like serotonin and melatonin, boosting our gut health is essential for regulating sleep. It helps synchronize our circadian rhythm, not only helping to promote restful sleep, but also a balanced nervous system (which inherently supports energy levels!). Reduced inflammation is another life-changing thing that can happen as a result of a balanced gut, as it helps to improve nutrient absorption and, in turn, boost energy, helping to supply our body with the sustenance it needs to power through the day.

Enhanced Mental Clarity 

Brain fog, forgetfulness, and poor concentration are among the many symptoms associated with poor gut health. However, there’s strong evidence to suggest that a well-nourished and balanced gut microbiome positively influences cognitive function, which makes sense, considering most neurotransmitters are produced in the gut! Further research shows that intake of probiotics (both through supplements and probiotic-rich foods) may help to regulate the HPA axis and promote hippocampal functioning, the area in our brain related to memory and learning.

Stronger Immune System

Home to a significant portion of immune cells (about 70-80%), our gut plays a vital role in shaping our body’s immune response and overall health. This connection between the gut and the immune system — which is strengthened by beneficial bacteria, such as Bifidobacterium and Lactobacillus — is crucial for defending against pathogens, regulating inflammation, and maintaining immune balance. In fact, as our gut health improves, we start to see a reduced incidence of allergies and chronic disease. 

Improved Digestion & Weight Management

Improved digestion and weight loss support are two incredible benefits that result from improved gut health. A healthy gut microbiome aids in the breakdown and absorption of nutrients from food, promoting smoother digestion and reducing gastrointestinal discomfort. Additionally, certain beneficial bacteria produce enzymes that help break down complex carbohydrates and fibers, making nutrients more accessible to the body. And the good news is that as your digestion improves, your metabolic function will likely benefit, too. This can contribute to reduced inflammation, improved metabolism, and better weight management — a win-win! 

5 Tips to Support Your Gut Health 

#1 Diversify Your Diet

Research shows that a diverse, nutrient-rich diet leads to a diverse, robust microbiome. Incorporating a variety of colorful fruits and vegetables, fiber-rich plant foods, and fermented foods not only helps to promote the growth of beneficial bacteria, but also helps to ensure you’re getting a wide array of vitamins, minerals, and antioxidants.

#2 Enjoy More Probiotic-Rich Foods

Probiotic-rich foods (such as yogurt, kefir, sauerkraut, kimchi, miso, tempeh, and kombucha) into your diet can help support a healthy microbiome by introducing diverse strains of probiotics to your gut. These beneficial bacteria help to maintain a balanced microbiome, support digestion, and enhance immune function. Whether it’s enjoying a probiotic-rich yogurt bowl for breakfast or sprinkling kimchi into your lunch salad, aim for a daily serving of probiotic-rich foods! And don’t be afraid to try something new — different types of probiotic-rich foods offer different strains of bacteria, helping to contribute to a more diverse microbiome!

RELATED: The 5 Healthiest Probiotic-Rich Foods For Gut Health 

#3 Load Up On Prebiotics

Prebiotics are non-digestible fibers that serve as food for the beneficial bacteria in your gut, helping them thrive and multiply! Including plenty of prebiotic-rich foods — such as garlic, onions, asparagus, apples, and oats — can help nourish and maximize the benefits of probiotics and promote overall gut health.

RELATED: Probiotics VS. Prebiotics: Which is Better For Gut Health?

#4 Limit Artificial Sweeteners

While artificial sweeteners may seem like a healthy, low-calorie alternative to sugar, they can have adverse effects on your gut health. Research suggests that artificial sweeteners such as aspartame, saccharin, and sucralose may disrupt the balance of gut bacteria, leading to dysbiosis and other gastrointestinal issues. Instead, opt for natural sweeteners like dates, fruit, or raw honey, natural sweeteners that are rich in gut-supporting nutrients like fiber, enzymes, and minerals!

#5 Manage Stress

Linked through the gut-brain axis, stress can take a toll on your gut health. When chronic, stress can disrupt the balance of bacteria in your digestive system, trigger inflammation, and compromise the integrity of the gut lining. However, research has shown that managing stress can positively influence gut health, highlighting the importance of adopting regular stress-reducing practices. Whether it’s meditation, deep breathing exercises, yoga, or simply spending time in nature, find what feels best for you and aim to incorporate stress-reducing practices into your daily routine!

Optimize Gut Health For Overall Health

Ready to change your life and improve your health? The answer may be as simple as nourishing your gut! By recognizing signs of a not-so-healthy gut and implementing practical tips to support your microbiome, you can nourish your body from the inside out. From glowing skin and reduced stress to improved energy and digestion, the life-changing benefits that result from a healthy gut speak for themselves!

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The Impact of Gut Health on Mental Health

The gut, often referred to as our “second brain,” plays a vital role in many processes beyond digestion. It’s important for immune function, nutrient absorption, metabolism, hormone regulation, and, of course, mood and mental health. With so many important functions, optimizing gut functionality is crucial. However, the gut microbiome can become easily disrupted by factors such as poor diet, stress, and lack of sleep. If chronic, this can lead to gut dysbiosis, an imbalanced state linked to inflammation and mental health issues.

And the thing is, the relationship between gut health and mental health is a two-way street. Just as an imbalanced gut can influence mental health, poor mental health can affect gut health. To better understand this, let’s look at the gut-brain axis.

RELATED: 8 Inflammatory Foods That May be Secretly Harming Your Gut Health

What is The Gut-Brain Axis?

But first, what is the gut-brain axis? And how does this pathway work?

The gut-brain axis is a bidirectional pathway that connects the gut and the brain. This intricate network allows for a continuous exchange of communication between the gastrointestinal tract and the central nervous system with involvement from nerves, hormones, and various biochemical reactions. To put it simply, changes in the gut can influence brain function, just as changes in brain activity can impact gut health.

First, let’s take a look at mental health. Chronic stress, for example, has been shown to alter intestinal mucosa permeability and cytokine secretion leading to gut dysbiosis and conditions like leaky gut. And when chronically stressed, our cortisol remains elevated, which can deplete neurotransmitters primarily produced in the gut, like serotonin (our happy hormone). This can contribute to feelings of anxiety, depression, and various mood disorders. There’s even research to suggest stressful life events and personality traits like perfectionism are associated with IBD and various GI disorders.

The same holds true for changes in gut bacteria. According to research, patients with GI disorders like irritable bowel syndrome are more likely to experience conditions like anxiety and depression. Additionally, recent 2023 data suggests gut dysbiosis is linked to an increased risk of cognitive decline. 

RELATED: Is Stress Affecting Your Gut? A Mental Health Expert Explains

Foods that Support Gut Health

According to 2023 data, an estimated 1,000 species and 40 trillion bacteria reside in the gut microbiota. And just like us humans, in order to survive and thrive, these gut microbiota need to be fed! Thus, the best way to nourish our gut is through our diet — specifically, a diet rich in a wide variety of whole food sources of prebiotics, probiotics, and fiber.  

RELATED: Probiotics VS. Prebiotics: Which is Better For Gut Health?

Prebiotic-Rich Foods

Prebiotics act as the primary source of food and nutrition for our microbiome. Prebiotic-rich foods, such as garlic and asparagus, contain a certain type of fiber that helps to feed and promote the growth and diversity of the good bacteria in our gut. According to research, prebiotics not only help to nourish and protect our gut microbiome and GI system, but they also benefit our nervous system, heart health, immune system, and skin.

And while boosting your intake of these indigestible fiber sources is undoubtedly beneficial, not consuming enough can be equally detrimental. The absence of prebiotic fiber has been shown to increase the risk for inflammation and chronic conditions such as heart disease and hypertension.

Prebiotic foods include: asparagus, garlic, onion, chicory, Jerusalem artichoke, banana, barley, tomato, rye, peas, and beans.

Probiotic-Rich Foods

Probiotics are the live microorganisms (i.e., the “good” bacteria) that inhabit our gut and help maintain a balanced and diverse microbiome. They play a crucial role in various aspects of health, including digestion, immune function, heart health, and mental health. Research suggests that incorporating probiotic-rich foods into your diet, such as yogurt and kimchi, can aid the breakdown and absorption of nutrients, reduce inflammation, boost mood and cognitive health, reduce symptoms of depression, support weight loss, and benefit overall well-being.

Probiotic food sources include fermented foods such as: yogurt, kefir, sauerkraut, cottage cheese, tempeh, miso, kombucha, and kimchi.

RELATED: The 5 Healthiest Probiotic-Rich Foods For Gut Health According to an RD

Fiber-Rich Foods

While prebiotic foods (such as garlic and green banana) are a source of fiber, not all fiber sources are prebiotics! To be classified as a prebiotic fiber source, the fiber must nourish and feed our gut microbiome. Therefore, dietary fiber is not limited to prebiotic fiber. Outside of prebiotic sources, it can be found in a broad range of foods such as fruits, vegetables, whole grains, and legumes. However, while it may not directly feed our gut bacteria, it has proven to be equally beneficial for gut health! In fact, a high-fiber diet has been shown to regulate metabolism, reduce the risk of chronic disease (such as obesity, heart disease, and type 2 diabetes), and even positively alter our microbiota, resulting in a more diverse and robust population.

Fiber-rich food sources include: fruits, vegetables, whole grains, and legumes.

RELATED: Is Your Diet Lacking Fiber? Here are 11 Fiber-Rich Foods for a Healthy Gut

Lifestyle Changes to Improve Gut Health

When it comes to improving gut health, your diet is just one piece of the puzzle — lifestyle habits matter too! Based on research, here are the top three healthy habits for gut health:

#1 Regular Exercise

According to recent research, physical activity has been linked to a more diverse gut microbiota, potentially enhancing its positive effects on mental health and overall well-being. When comparing athletes to non-athletes, athletes appear to have a more diverse and robust microbiome. However, the duration and type of exercise matters. Moderate exercise has been shown to enhance the population of gut microbiota, reduce inflammation, and improve body composition, whereas long-duration high-intensity exercise may cause damage and harm to the gut by increasing gut wall permeability. The takeaway? more is not always more. Finding a balanced, sustainable approach to exercise has proven to be most beneficial!

RELATED: The Surprising Ways Exercise Affects Gut Health

#2 Adequate Sleep

Travel, shift work, and insomnia can throw your circadian rhythm out of whack, leading to gut health damage and increased risk for chronic disease. But, what about minor sleep disturbances? According to new 2023 research, even 90 minutes of disrupted sleep (in otherwise healthy individuals) can harm gut health. Known as “social jetlag,” the difference in sleep during weekends (with irregular sleep times) versus weeknights (with regular bedtimes) can result in gut damage, showing an increased risk for inflammation, cardiovascular disease, and poor lifestyle choices. 

To support gut health, aim to keep your sleep habits consistent with a regular sleep schedule and a healthy evening routine.

RELATED: 9 Ways To Get a Better Night’s Sleep When Stressed

#3 Stress Management

Chronic stress can wreak havoc on our overall health, not to mention negatively impact our gut health. It’s been shown to contribute to leaky gut, inflammation, and increased risk for serious diseases such as type 2 diabetes and heart disease. 

The good news is that practices like meditation, deep breathing, and mindfulness can aid in stress reduction, which can, in turn, support your gut microbiota and benefit your mental health.

RELATED: 10 Stress-Reducing Superfoods to Add to Your Diet

Supplements & Gut Health 

While supplements can be beneficial for some individuals, they should be viewed as just that: a supplement. No matter how useful or trendy, supplements are not a substitute for a healthy diet and lifestyle. Plus, there’s certainly no one-size-fits-all approach — especially when it comes to gut health. However, based on research, there are some standout supplements (like probiotics and digestive enzymes) that have been shown to benefit gut health and support digestion. 

That said, it’s important to remember that these supplements are most effective when integrated into a healthy lifestyle that incorporates regular movement, stress management, healthy eating habits, and sufficient sleep. Always consult a healthcare professional before introducing supplements into your routine to ensure they align with your individual health needs and goals.

Seek a Professional When Needed 

While there are many lifestyle factors that can support and improve both gut health and mental health, there’s no replacement for professional help when it’s warranted. If you’re experiencing serious gut health issues or mental health concerns, seeking professional guidance from a medical doctor or healthcare physician is crucial. Remember, there is no symptom too small — it’s better to be cautious and rule out any concerns or red-flag symptoms. Plus, with deeper insight into your mental and physical health, you can come up with a wellness plan better suited to you and your needs. 

Healthy Habits That Are Good For Your Brain & Your Gut

With more and more research shedding light on the intricate relationship between the gut and brain, we can see that nurturing our gut health isn’t just about digestion — it’s about cultivating a thriving ecosystem that supports our mental health, digestive health, and overall well-being. And the good news is that supporting this relationship is as simple as prioritizing healthy lifestyle behaviors like eating a gut-healthy diet, prioritizing sleep, managing stress, and mindfully moving. So, if you’re feeling like your microbiome could use a little love, use this guide to help support your gut health journey!

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RELATED: The Healthiest Probiotic-Rich Foods According to an RD

7 Popular Gut Health Trends For 2023  

Probiotic-Rich Everything 

From TikTok trending probiotic yogurt (Coconut Cult, we’re looking at you) to trending 2023 fermented foods (like kimchi), gut-healthy probiotic foods are only continuing to grow in popularity. And while we’re not saying you should trust every probiotic trend or product recommendation you see on social media, taking gut health seriously isn’t such a bad thing! With trending TikTok hashtags like #guttok and #guttalk, we’re seeing an increased awareness surrounding gut health and its importance for both mind and body. There are even some good-for-you gut trends we totally approve of — like cucumber kimchi and chia seed pudding. Plus, functional trending beverages like kombucha and mocktails, and ads for gut-healthy brands like Olipop.

Including, Probiotic Supplements

Not surprisingly, probiotics are a top trending health and wellness supplement. And with more than 38,000 research articles as of recently, their spotlight is warranted! The science on probiotics and their beneficial effects on gut health is anything but scarce. Shown to benefit things like GI health and immune function, probiotic supplements are expected to remain a wellness industry focus in the year ahead. Brands like Seed Synbiotic, Florastor, Garden of Life, and Align are some of the best brands backed by science. When choosing, be sure to look at the ingredients, research, CFUs, probiotic strain, and storage requirements! And expect to see more research-backed brands in 2023.

IBS-Friendly Food 

While Paleo, keto, and plant-based diets have been the food focus in recent years, IBS-friendly foods are coming your way! For those who suffer from irritable bowel syndrome, you’ll be happy to know that low-FODMAP and IBS-friendly foods are poised to be a top trending item. And even if you don’t suffer from IBS or similar digestive issues, experiencing an increased sensitivity to IBS-irritating foods like garlic and onions is common! At the very least, you’ll have some new gut-friendly food products to try! 

Collagen Supplements 

Another gut-boosting product we know and love? Collagen. Whether you take it as a whole food in the form of bone broth or add a scoop of collagen powder to your coffee or smoothie, you’re likely (according to science) to do your gut some good. It’s been shown to help support the intestinal and stomach lining, aid digestion, benefit belly bloat, and lower inflammation. And good news, with the rise in plant-based and sustainable eating and living, expect to see a rise in plant-based collagen sources in 2023!

Fiber-Rich Food Alternatives

Prebiotic foods like beans, oats, lentils, nuts, seeds, and veggies are known gut-boosting superstars, and they’re making their way into tons of trending items in the year ahead. From veggie-based pasta alternatives to upcycled nut pulp snacks, these fiber-rich foods help feed the friendly probiotic bacteria in our gut to help them survive and thrive. 

RELATED: 95% of People Aren’t Eating Enough of This Nutrient 

Plant-Based Food as Gut-Healthy Medicine

Plant-based eating is making its way mainstream in a big way — so much so that the global plant-based and vegan market is expected to surpass an estimated $22 billion by 2025! With so many benefits for the planet and our body (and to no surprise, our gut!!), simply loading up on whole food sources of fruits and veggies is one of the best and easiest ways to support your digestion and overall health. Plus, research suggests a diet rich in a variety of plant foods means improved gut microbiome diversity!

RELATED: 10 Ways to Add More Plant-Based Protein to Breakfast 

The Year of Postbiotics

Pre and postbiotics are nothing new, but what about postbiotics? Simply put, postbiotics are the metabolites of probiotics, or the gut-friendly compounds made when probiotics feed on (consume) prebiotics. While this is still an up-and-coming topic, these beneficial bacteria have been shown to support gut health and digestion. And the good news? Postbiotic food sources are identical to the pre and probiotic foods we know and love, such as yogurt, kimchi, kefir, sauerkraut, flaxseeds, and other high-fiber foods. Expect to see more on this topic in the year ahead!

Trending: Global Gut-Health 

Whether you’re loading up on probiotics, filling your plate with fiber, or searching the aisles for new gut-healthy foods, there are so many ways to support your digestion and benefit your health. And while not all trends are guaranteed to be good for you, this is certainly a healthy (and science-supported) trend we can get behind! So, blend up a gut-healthy smoothie, snack a fiber-filled snack, or pour a bubbly beverage full of good-for-you gut bacteria. The options are endless!

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