Your gut called, and it wants some TLC. Here are seven simple ways to boost gut health.

An unhealthy gut can make you feel like poop — gassy, tired, bloated, you name it. Some of the simplest changes make the biggest difference to our health.

You can clean up your gut health by incorporating these easy steps into your diet and daily routine, keeping your gut healthy and happy.

  1. Lower your stress levels
  2. Get enough sleep
  3. Eat slowly
  4. Stay hydrated
  5. Eat prebiotics or probiotics
  6. Know your food intolerances
  7. Change your diet

We know it’s easier said than done, but reducing stress can give you a major glow-up — including better gut health.

Stress takes a toll on *everything* but it specifically messes with the gut microbiome (the microorganisms posted up in your intestines) when it releases certain hormones as a response to stress.

Stress relief can look different from person to person, but consider testing these tried and true stress relief strategies (AKA self-care):

Sleep is a precious resource. Not getting enough of it can leave you to deal with serious consequences, including poor gut health. This can lead to a catch-22 situation, as poor gut health can add an extra heaping pile of sh*tty sleep to your life.

Grabbing better ZZZs may look like cutting back on screen time before bed, eliminating caffeine at a certain point in the day, or using a sleep supplement like magnesium. You snooze, you win! Plus, your mental health will thank you too.

Eating slowly has its perks, including a mindful experience and a slashed chance of obesity, as fast eating is linked with extra weight. So, keep your gut health in mind while you’re chomping, and keep it nice and slow (practice makes perfect).

They make those giant water bottles for a reason. Slurping up plenty of H20 is one of the simplest health hacks for your overall well-being. Hydration can help prevent constipation in your gut. So, drink up!

Probiotics and prebiotics can be your gut’s new BFFs. Chat with your doctor first since these are only for some. But for some, adding these to your diet via supplements or fermented foods may improve your gut health. The idea here is that prebiotics offer food that encourages beneficial bacteria to grow, and probiotics are already a living type of good bacteria.

Maybe you love cheese, but it doesn’t love you back. Instead of fighting against food intolerances, note them and accept them. Keep out foods that trigger a negative response from your body (belly pain, bloating, diarrhea, etc.). If you’re unsure which foods bring on the pain, start with the process of elimination (aka elimination diet).

We hate to be the food police, but stripping out sugary, fatty, and processed foods is one solid way to improve your gut health. Getting some fiber in your face helps, too. Think oats, apples, avocados, pears, and bananas, to name a few. Polyphenols are another solid addition to your gut-healthy diet. You can find this class of chemicals in a slew of fruits, veggies, nuts, and even in tea, wine, and coffee (don’t mind if we do!).

Some changes for your gut health are simple but still require discipline (like just saying no to food intolerances, sugary, processed foods, and managing stress). You can start where you can and chat with your healthcare provider before tossing any supplements into your routine for better sleep or gut health (supplements are not all created equal!).