Gut Health is the New Self-Care: Simple Ways to Boost Your Microbiome

Having a healthy gut is essential for your overall well-being and can reduce your risk of developing a range of unwanted illnesses. If you want to support your gut health, here are five ways to maintain it.

Gut health can be easily taken for granted, especially if every other part of you seems to be functioning relatively well or isn't causing you any trouble. However, it plays a crucial role in your body's overall wellness.

A woman cradling her stomach | Source: Getty Images

Gut health refers to the well-being of your digestive system, which is responsible for breaking down food, absorbing nutrients, and expelling waste from your body. It hosts trillions of microorganisms, collectively known as the gut microbiome, including bacteria, fungi, and viruses.

Having a healthy gut allows for proper digestion, protection against harmful bacteria, enhanced metabolism, reduced inflammation, and a well-regulated immune system.

A woman clutching her stomach in pain | Source: Getty Images

Poor gut health, on the other hand, has been linked to several conditions, such as inflammatory bowel disease, irritable bowel syndrome, allergies, and even mental health disorders.

Understanding how to maintain a healthy gut can set you on the right track to protecting your digestive system. If you're unsure where to start, here are five ways to boost your microbiome.

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How to Support Your Gut Microbiome

1. Stay Hydrated

Water is key for good digestion. It helps your body absorb nutrients, maintain temperature, and move waste through your system. Not drinking enough can cause headaches, tiredness, dry mouth, and constipation. Aim for about four to six cups of water a day, and more if you're active or live in a hot climate.

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2. Eat More Fiber

Fiber feeds the good bacteria in your gut and helps keep your colon healthy. It supports digestion, reduces inflammation, and keeps you regular. Aim for 21–38 grams a day from foods like beans, whole grains, fruits, veggies, and nuts.

Several bowls of beans and legumes | Source: Getty Images

3. Get Enough Sleep

A healthy gut and good sleep go hand in hand. Research shows gut bacteria can affect how well you sleep and how rested you feel. Try for seven to nine hours a night. If that's tough, work on your sleep habits — exercise during the day, manage stress, and keep a consistent bedtime routine.

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4. Manage Stress

Stress can upset your digestive system by releasing hormones that cause discomfort, bloating, or changes in bowel habits. Learn to manage it through deep breathing, meditation, or relaxation therapy. These small habits can make a big difference for both your gut and your mood.

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5. Stay Active

Exercise benefits your gut just like it helps your heart and mind. Moving your body — through walking, strength training, or other workouts — supports healthy gut bacteria. Aim for about 150 to 270 minutes of moderate activity a week.

A woman warming up before going for a run | Source: Getty Images

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If you're already following these guidelines in your day-to-day life, but you're still experiencing persistent gut problems, then perhaps it's time to pay your doctor a visit.

March Seabrook, MD, a gastroenterologist in private practice in West Columbia, South Carolina, and delegate in the AMA House of Delegates for the American College of Gastroenterology, recommends paying attention to your symptoms.

A woman experiencing stomach pain | Source: Getty Images

"[A patient] may have bloating, diarrhea and abdominal pain. Those are the triad of symptoms that will make us at least consider if there is something going on with the microbiome in that individual," he explained.

He advises getting tested if the symptoms persist and to pay attention to any bowel pattern changes, no matter how small or insignificant they might seem.