Small Changes. Big Impact.

There are many facets to our health, and gut health is a big one. It's about far more than just digestion. Your gut plays a crucial role in immune function, mood, weight regulation, energy levels, and even skin health. It’s often called the “second brain” for good reason - it influences nearly every aspect of our overall well-being.

What is gut health, really?

At its core, gut health means maintaining a healthy balance of bacteria and other microorganisms in your digestive system - or your gut microbiome. 

When this ecosystem is balanced, your body runs better. So how can you support it?

1. Eat a Diverse, Whole-Food Diet

A varied diet helps promote a healthy microbiome. The more types of plant foods you eat, the more kinds of beneficial bacteria you’ll feed. Focus on:

• Whole grains

• A wide variety of fruits and vegetables

• Beans and legumes

  
  

2. Get Enough Fiber

Fiber not only aids digestion but also feeds your good gut bacteria. Aim for:

• Women: 25–30 grams per day

• Men: 35–40 grams per day

  
  

There are two key types of fiber:

• Soluble fiber: Absorbs water and helps with digestion

  Sources: oats, apples, beans, citrus fruits

• Insoluble fiber: Helps move food through your digestive tract

  Sources: whole grains, nuts, seeds, vegetables

  
  

3. Add Fermented Foods for Probiotics

Fermented foods contain live beneficial bacteria (probiotics) that help balance your microbiome. Try adding:

• Yogurt (with live cultures)

• Cottage cheese (with live cultures)

• Kefir

• Sauerkraut

• Kimchi

• Miso

• Tempeh

• Kombucha

  
  

4. Include Prebiotics

Prebiotics are fibers that feed your good gut bacteria. Try:

• Garlic

• Onions and leeks

• Asparagus

• Artichokes

• Bananas (especially slightly green)

These contain resistant starch, which acts as fuel for healthy microbes.

5. Eat Healthy Fats

Healthy fats help reduce inflammation in the gut and support overall digestion. Include:

• Olive oil

• Avocado

• Omega-3 fats like salmon, mackerel, sardines, chia seeds, flaxseeds, and walnuts

  
  

6. Limit Gut Disruptors

Try to reduce or avoid:

• Alcohol

• Highly processed foods

• Chronic stress

  
  

Also, don’t underestimate the power of hydration. Water helps keep everything moving through your digestive system.

Supporting your gut health doesn’t have to be overwhelming. Start with one or two of these habits, and build from there.

And remember: everyone’s body is different. What works for someone else might not be the best fit for you.  So be curious, pay attention to how your body responds, and adjust as needed.

If you're ever in doubt or experience digestive issues, it's always a good idea to consult with a healthcare professional.

If you are looking for a more personalized approach to your fitness and nutrition or you want additional coaching or accountability 👉 Tap here. My Liv Fit program offers personalized workouts, macros, meal plans, hydration, progress and habit tracking and so much more.