Your gut refers to your gatsrointestinal (GI) tract and is one of the most important parts of your body. This long passageway, spanning from your mouth to your anus, is responsible for getting the good stuff (nutrients) into your body and the bad stuff (toxins, waste, etc) out. The gut is also strongly linked to the strength of your immune system and your overall mood. Roughly 80% of your immune system resides in your gut and nearly 90% of your serotonin (feel good chemical) is made in your gut. 

When your gut is healthy, your body feels better. On the flip side, when your gut is struggling, you will not feel as good. You may experience gut symptoms, like bloating or constipation, or deal with other symptoms, such as fatigue, brain fog and skin issues.

The good news is that if you’re struggling, you can take steps to improve your gut health. So regardless of whether or not you experience symptoms, incorporating the following things into your daily routine is a guaranteed way to improve your gut health, strengthen your immune system and improve your overall mood. 

1. Replace processed foods with whole foods.

Whole foods are the absolute best food for your gut and overall health. They feed the good bacteria in your gut which leads to a healthier microbiome. They are also naturally anti-inflammatory, often loaded with fiber and other essential gut-healing nutrients, and known to strengthen your immune system.  

Whole foods come directly from the earth or an animal. They typically come unpackaged, such as oranges or broccoli. If they come in a package or box, they’ll have a very short ingredient list, such as rice or oats. 

Try to include at least one whole food (if not more) every time you eat. Over time, try to make the majority of your food intake whole foods, which will naturally reduce your intake of processed foods. 

 Takeaway: whether or not you experience gut symptoms, taking note of these five things can help you improve your gut health, ultimately improving your overall health.  

2. Stay hydrated.

Drinking enough water is key to keeping your bowels working properly. In fact, dehydration is often the cause of constipation. To ensure your bowels are working properly and your gut is happy, make sure to drink plenty of water throughout the day. 

The common recommendation is eight, eight-ounce glasses of water per day (the 8×8 rule). 

3. Move your body daily.

Exercise is just as good for your gut as it is for your body. Recent research shows that exercise can actually improve the composition of your gut microbiome—the trillions of organisms that live in your gut—leading to a greater diversity of beneficial bugs. This shift further led to an increase in short-chain fatty acids, such as butyrate, which is known to lower inflammation and reduce the risk for type two diabetes, obesity and heart disease. 

Furthermore, movement in the body leads to movement in your bowels. So, if you are struggling with regularity, incorporating a consistent exercise routine could help. Not to mention, exercise can be a huge stress reliever—and anything that reduces stress is always good for your gut health since we have such a strong brain-gut connection. 

4. Slow down and properly chew your food.

Digestion begins in the mouth, as there are enzymes in your saliva that help to break down our food. The physical process of chewing also helps break down food, and food that is properly broken down (or digested) is less likely to cause gut symptoms. 

A lot of people with gut issues have trouble digesting their food. Their bodies may not break down food as well as they should, and as a result, they often feel worse after eating. Changing your eating habits by eating slower and properly chewing your food is one of the most powerful things you can do to improve digestion, which improves overall gut health. 

5. Prioritize stress management. 

Your emotional state also greatly impacts your gut health and vice versa—this is called the brain-gut connection. 

In terms of stress, we know it impacts our gut in a negative way. Studies show stress can alter your gut microbiome, which can lead to leaky gut and exacerbate gut symptoms. However, this also means that anything you do to reduce stress can have a positive impact on your gut health. For instance, studies show that meditation can help to lower stress levels while at the same time improve gut health by suppressing chronic stress states in the body. Another study showed that meditation practices that focus on improving digestion helped to improve overall gut health.