Boring Things I Do Every Day for My Gut Health

We talk a lot about protein, calories, and macros as a whole when it comes to nutrition. But there's another part of my diet that I pay very close attention to every day...

Keeping my gut healthy.

In fact, I give all of my 1:1 coaching clients a daily fiber goal right alongside their protein, carb, fat, and calorie goals. It's something I prioritize for myself and for the people I coach because digestive health plays a much bigger role in overall health than most people realize.

Your gut does a lot more than digest food. It plays a role in immune function, nutrient absorption, inflammation regulation, and even communication with your brain.

There's an entire communication system between your digestive tract and your brain called the gut brain axis. Your nervous system, hormones, immune system, and gut microorganisms all play a role in this relationship. It's one of the reasons digestive health is connected to so many other aspects of how we feel and function.

No joke, taking care of your gut can make a meaningful and very noticeable difference in how you feel every day.

And supporting it doesn't have to be complicated or require a huge handful of supplements.

Here are five things I prioritize, why they matter, and how you can start incorporating them into your own routine.

1. Fiber: I Aim for 25 to 35g Daily

Let's talk about important things. Like poop.

Too little fiber can leave you constipated, struggling to go regularly, or dealing with less than ideal poops. But fiber does a lot more than help you use the bathroom.

Different types of fiber serve different purposes in the body.

Soluble fiber dissolves in water and can form a gel in your digestive tract. Certain types help lower LDL cholesterol, slow digestion, and improve blood sugar regulation.

Insoluble fiber adds bulk to stool and helps move waste through the digestive system.

Some fibers are also fermented by bacteria in your colon, producing compounds called short chain fatty acids. These compounds help nourish cells lining your colon and play a role in maintaining a healthy intestinal environment.

So when I talk about eating enough fiber, I'm not just talking about avoiding constipation. I'm talking about supporting several important functions in your body.

How Much Fiber Do You Actually Need?

The general recommendation is around 14g of fiber per 1,000 calories consumed.

That means someone eating 2,000 calories per day would aim for approximately 28g of fiber.

I personally aim for 25 to 35g every day, and I assign fiber goals to my nutrition coaching clients based on their individual needs and calorie intake.

Unfortunately, most Americans aren't getting nearly enough fiber.

How I Get My Fiber Every Day

I don't follow some complicated system or rely on fiber supplements. I just make sure I'm regularly eating foods that contain it.

Some of my staples include:

• Oats and berries

• Flax and chia seeds mixed into my daily Greek yogurt parfait

• Fruits and vegetables

• Legumes, including edamame

• Whole grains and potatoes

I've also recently added shelled edamame from Trader Joe's to my diet every other day or so. One serving gives me an easy 6g of fiber. Booya!

Little additions like that make it much easier to hit your daily target without completely changing how you eat.

One important thing to understand is that more fiber isn't always better. Increasing your intake too quickly can lead to gas, bloating, and digestive discomfort. Gradually work your way up and find an amount that works well for your body.

2. Micronutrients and Plant Variety

I typically eat 2 to 3 servings of fruit and 1 to 2 servings of vegetables every day.

Not because I'm following some specific gut health protocol, but because I know how important it is to consistently get a variety of nutrients into my diet.

Different fruits, vegetables, seeds, legumes, and whole grains provide different vitamins, minerals, antioxidants, and types of fiber.

These nutrients support everything from immune function and cellular health to energy metabolism and normal digestive function.

And when it comes to your gut microbiome, the types of plants you eat matter, too.

Your gut contains trillions of microorganisms, including bacteria that help break down certain components of food, produce useful compounds, and interact with your immune system.

Different microorganisms utilize different dietary fibers and plant compounds. Eating a variety of plant foods helps provide a range of nutrients and substrates that can support a healthy gut environment.

You may have heard the recommendation to eat 30 different plants per week. That number comes from observational research linking greater plant variety with differences in gut microbiome diversity, but it's not an established requirement.

You don't need to count 30 different plants every week to benefit.

Just make an effort to mix things up.

Try different fruits throughout the week. Rotate your vegetables. Add beans or lentils to a meal. Throw some seeds into your yogurt.

Simple stuff that adds up over time.

3. Probiotics and Prebiotics

These two terms get thrown around a lot, especially when companies are trying to sell you gut health supplements.

But they're actually pretty simple to understand.

Probiotics are live microorganisms that provide a health benefit when consumed in adequate amounts.

Prebiotics are substances that beneficial microorganisms in your body can use, providing a health benefit. Many prebiotics are specific types of dietary fiber.

An easy way to think about it is that probiotics introduce certain beneficial microorganisms, while prebiotics help feed beneficial microorganisms already living in your gut.

Where I Get Them

I eat a small serving of Cleveland Kraut almost every day, along with my daily Greek yogurt parfait (favorite 🤤).

Fermented foods like sauerkraut, kimchi, kefir, and yogurt with live cultures can contain living microorganisms. Not all fermented foods contain clinically proven probiotic strains, and some are processed in ways that eliminate live cultures.

Still, including fermented foods you enjoy can be a useful way to add variety to your diet.

For prebiotic fibers, foods like oats, bananas, onions, garlic, asparagus, and legumes are good options.

And here's something worth understanding: You don't automatically need a probiotic supplement to have a healthy gut.

Different probiotic strains have different effects, and research supporting their use is stronger for certain digestive conditions than for general gut health.

For most otherwise healthy people, focusing on a varied diet with plenty of fiber is a practical place to start.

4. Hydration

This is a BIG one, especially if you're intentionally increasing your fiber intake.

Fiber and hydration go hand in hand.

Too little fiber can contribute to constipation, but adding a bunch of fiber without adequate fluids can make things worse, too.

Fiber interacts with water in your digestive tract. Certain types absorb and hold water, helping support stool consistency and making bowel movements easier to pass.

If you're dehydrated, your colon may absorb more water from stool, making it harder and more difficult to pass.

That doesn't mean you need to force down a gallon of water every day or drink a specific amount for every gram of fiber you consume.

It means you need to pay attention to your overall fluid intake, especially as you're increasing fiber.

You need to find the balance.

Increase fiber gradually, drink enough water and other fluids, and pay attention to how your digestive system responds.

I've also recently started drinking ginger turmeric tea pretty regularly. It's an easy way to get some extra fluids in, and both ginger and turmeric contain compounds that have been studied for potential digestive benefits.

Ginger has some evidence supporting its ability to help with nausea and stomach emptying. Turmeric contains curcumin, which has been studied for its potential effects on inflammation and certain digestive symptoms, although most research uses concentrated supplements rather than tea.

I'm not drinking it because I think it's some miracle gut health solution. I enjoy it, it helps me get some extra fluids in, and there may be some additional benefits.

If you like tea, give that one a try.

5. Daily Movement

I'm sure you knew this one was coming.

Regular movement helps support normal bowel function and can help reduce constipation.

Physical activity can influence intestinal motility, which is the movement of food and waste through your digestive tract.

And no, you don't need to go crush a workout every time you want to support your digestion.

Walking, training, and simply avoiding long periods of sitting can all help.

Even taking a short walk after meals is a great habit to build. Beyond digestion, walking after eating can also help manage the rise in blood glucose that occurs after a meal.

I spend a lot of time encouraging people to move more throughout their day, not just during their designated workout.

Your body benefits from regular movement, and your digestive system is no exception.

Get your steps in. Take the dogs for a walk. Move around between long periods of sitting.

You don't need another special gut health protocol.

Just get up and move.

Gut Health Doesn't Have to Be Complicated

Not groundbreaking stuff here, but pretty important for your health.

And that's something I find myself coming back to over and over again, whether we're talking about training, nutrition, recovery, or just taking care of your body.

People are constantly looking for the next supplement, the perfect diet, or some new protocol that's going to fix everything.

Meanwhile, a lot of the basic habits that support good health are getting overlooked.

You don't need to spend a fortune on gut health supplements or follow some complicated protocol to take better care of your digestive system.

Start with the things you can control every day.

Eat enough fiber. Get a variety of fruits and vegetables. Include fermented foods if you enjoy them. Drink enough water. Move your body.

Pay attention to how you feel and how your digestion responds. What works well for one person may need some adjustment for another, especially if you're dealing with an existing digestive condition.

And if you're consistently dealing with constipation, diarrhea, abdominal pain, or other digestive issues, don't just keep adding fiber and hoping for the best. Those symptoms deserve proper evaluation.

For most of us, though, there is a lot we can do to support our digestive health through our everyday habits.

Per usual, the boring stuff works. 🤷🏻‍♀️