Did you ever experience an upset stomach that rumbles and gurgles like a monster? Or have you had a tummy ache that, no matter what you do, won’t go away? We’ve all been there.  Did you know that there are tiny creatures living inside our guts that can affect how we physically feel? These microbes are what we call the gut microbiota. They play a big role in keeping our digestive systems healthy and running smoothly. Not only that, they also play a part in our mood, stress, and anxiety levels. Gut health is very closely tied to our overall physical and mental wellbeing. ¹ They do so much for us, so what can we do for them? Well, in this article, we’ll provide you a guide to a happy gut so that you can always feel your best!

So, what is the first step toward a happy gut? Just like we need to eat healthy stuff to feel good, our gut needs some good bacteria to keep it healthy as well. The good bacteria that live in our gut and are responsible for keeping us happy and healthy are called probiotics. So, if you want to help your gut, you can try eating some probiotic-rich foods such as kimchi, sauerkraut, yogurt, kefir, pickles, or kombucha.

These foods are fermented, which means they contain living microorganisms that help nourish your gut. So, if you’re feeling a little off, make sure to incorporate some of these foods into your diet. For instance, you can start by trying out more yogurt-based breakfasts or adding a spoonful of sauerkraut to your dinner (it’s surprisingly tasty, trust us!). Remember, it’s important to choose fermented foods that don’t have too much added sugar or other unhealthy ingredients. You can even try out a new and fun hobby at home and make your own kombucha! It’s surprisingly simple! ^2-4

And there’s more—you know how you can add fertilizer to your plants to nourish them and help them grow? Prebiotics, or fibers, are like fertilizer, but for your gut. Fiber helps feed the good bacteria in your gut to keep your system healthy and strong, and, in turn, your system can do a better job of keeping you healthy too. Some of the best sources of fiber include leeks, garlic, onions, bananas, whole grains, and asparagus. Whichever way you look at it, these foods are amazing for your wellbeing, so it’s a win all around! ⁴

Improving our gut health does not only mean that we need to eat certain foods. Exercise is not only important for your wellbeing, but for your gut, too! When you get active, your body releases chemicals that can keep your gut bacteria happy and healthy. These chemicals also help decrease inflammation, improve digestion, and reduce discomfort. And on top of that, exercise helps keep you regular. ^5-6

These already sound like a lot of benefits, right? Well, there’s even more! With exercise, you can help manage anxiety and stress levels, which can have an amazing effect on your mental wellbeing. Another reason to try to incorporate more movement into your daily life, no matter how small. Whether it’s walking your dog or playing tag with your kids or nieces and nephews, exercise can be both fun and good for your gut and wellbeing. ⁷

Other healthy habits to help your gut

There are a few other things you can try that involve working on a happy gut. It relates to stuff that most of us may neglect due to our busy schedules. But they are extremely important to consider. Here is some other key elements that will also guide you to a happier gut.

For instance, reducing stress is key! Stress is bad for your gut, as it increases inflammation. If you want to feel more relaxed in your daily life, you can try incorporating some yoga, meditation, or deep breathing exercises. ⁸

Also, make sure you are getting enough sleep! Sleeping enough is important not only to keep you focused and alert during the day but also for a happy and healthy gut. When we sleep, our bodies can rest and repair, and that includes our digestive systems too. Studies have linked inadequate sleep to inflammation and a decline in the diversity of our beneficial gut bacteria. Aim for 7-9 hours of sleep per night to help support a healthy gut and maintain wellbeing. ^9-10

Another important thing is making sure you are drinking enough water. When you are not hydrated enough, your bowels bear the consequences! Your stools can become dry, which may lead to constipation and discomfort. So, water helps keep things moving, and waste can be easily eliminated from our bodies. Also, water helps us absorb nutrients, because it helps with the breakdown of food and carries nutrients throughout the body in the bloodstream. It’s important to aim for around 9 cups (roughly 2 liters) a day to keep your digestive system working properly, and to support your wellbeing. ^11-12

And, of course, try to limit your alcohol consumption. Drinking too much alcohol can mess with your gut health by causing irritation to our cell linings and killing the good bacteria. It also dehydrates you, which, as we’ve already discovered, causes more trouble. It’s important to be mindful of how much you’re drinking and stick to a healthy balance that makes your body feel good. ¹³

It’s nice knowing that your gut has your back, right? Well, with a little effort and some simple changes to your diet and lifestyle, you can enjoy a happier, healthier gut and all the benefits that come with it. Incorporating fiber and fermented foods into your daily diet can help promote a healthy balance of good bacteria. Limiting alcohol consumption can help avoid inflammation and damage to the gut lining. Also, exercising, reducing stress, drinking enough water, and getting enough sleep can all contribute to a healthy gut. Remember, if those little creatures thrive, then so will you, so make sure to pay attention to your gut health for a happy and healthy life!