A healthy gut can boost energy, sharpen mental clarity, and even help regulate hormones. But with so much wellness advice out there, how do you know what really makes a difference? Here are the three most effective and evidence-backed ways to support your gut health.

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1. Prioritize a Plant-Forward Diet

One of the easiest and most impactful changes you can make is increasing your intake of fiber-rich, whole foods. Fruits, vegetables, legumes, nuts, seeds, and whole grains feed the good bacteria in your gut, helping them thrive. Variety is key—the more diverse your diet, the more diverse your microbiome. Aim for at least 30 different plant-based foods each week. Fermented foods like sauerkraut, kimchi, kefir, and yogurt also deliver beneficial probiotics, which can help rebalance your gut.

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2. Cut Back on Gut Disruptors

Certain habits can wreak havoc on your gut microbiome. Overuse of antibiotics, highly processed foods, artificial sweeteners, and chronic stress can reduce microbial diversity and increase inflammation. Try limiting ultra-processed snacks, added sugars, and alcohol. When antibiotics may be necessary, consider pairing them with a high-quality probiotic (as recommended by your healthcare provider) to minimize their effects. Small changes—like cooking more meals at home or swapping soda for sparkling water—can have a big impact over time.

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3. Maintain Consistency

Eating meals around the same time each day and allowing time between meals for digestion can support healthy motility (how food moves through your digestive tract). Sleep and stress management also play a role—your gut and brain are closely connected through the gut-brain axis. Prioritize 7–9 hours of quality sleep per night and incorporate daily stress-reducing practices like walking, breathwork, or journaling.

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Cover Photo by Ronit Shaked