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Your gut is more than just a digestion center—it's a cornerstone of your overall health. A balanced gut microbiome supports a strong immune system, regulates mood, enhances nutrient absorption, and even improves brain function. But when your gut is out of balance, everything can feel off—from bloating and fatigue to skin issues and brain fog.
The good news? You can begin restoring your gut naturally with simple, consistent daily habits. Here are seven supportive practices to help you build and maintain a thriving, healthy gut microbiome—starting today.
One of the simplest and most effective ways to support your gut is by taking a high-quality probiotic. These beneficial bacteria help replenish and diversify your gut flora, crowding out harmful microbes and strengthening your intestinal lining.
We recommend starting your day with Probiotic Strength—a broad-spectrum formula designed to support healthy digestion, immune function, and microbial balance. Just one capsule daily can go a long way in helping to restore your gut’s natural harmony.
Pro Tip: Take your probiotic on an empty stomach in the morning for better absorption.
Digestion starts in the mouth. When you chew your food thoroughly, you're not only breaking it down mechanically, but also activating enzymes that help digest carbs and fats. Incomplete chewing forces your digestive system to work harder, potentially causing bloating and gas.
Make it a habit to slow down, savor each bite, and chew until your food is nearly liquid. Your gut will thank you.
Water is essential for healthy digestion and nutrient transport. Aim for at least half your body weight in ounces per day (0.8 x body weight is even better). But be mindful of drinking too much water during meals, as it can dilute stomach acid and impair digestion.
Instead, hydrate throughout the day and keep water intake to small sips during meals.
Fermented foods are natural sources of probiotics and enzymes that enhance your gut health. Some excellent options include:
Start with small amounts, especially if you're new to fermented foods, and build up gradually. Want to learn how to make your own? You can get a free guide here.
Giving your digestive system regular breaks through intermittent fasting allows it to reset and repair. Even a simple 12–14 hour overnight fast (like stopping food after 7 PM and eating breakfast after 9 AM) can support gut motility and microbiome balance. You can gradually build up to the standard 16:8 fasting schedule (fast for 16 hours, and eat for 8 hours).
Intermittent fasting has also been shown to increase microbial diversity—a key marker of gut health.
Chronic stress disrupts the gut-brain axis and leads to inflammation, increased intestinal permeability (“leaky gut”), and microbiome imbalances.
Try incorporating daily stress-reducing practices like:
Even 5–10 minutes a day can make a noticeable difference.
Your gut microbes have a circadian rhythm just like you do. Poor sleep can negatively affect your microbiome composition, while high-quality sleep promotes diversity and resilience in gut flora.
Aim for 7–9 hours of restful sleep each night. Support this by creating a calming bedtime routine, limiting blue light exposure, and keeping your room cool and dark.
Healing your gut doesn’t require drastic changes or expensive protocols. Often, it’s the small, consistent steps that create the biggest long-term impact. By incorporating these seven habits—along with a daily probiotic like Probiotic Strength—you can build a resilient gut and experience better digestion, energy, mood, and overall well-being.
Your body is always working to restore balance. Give it the tools and habits it needs, and it will respond in powerful ways.
