5 expert-backed habits that can transform your gut health

Improving your gut health doesn't always require a major lifestyle overhaul. According to a dietitian, a few evidence-based changes to your daily routine can help reduce bloating, constipation and other digestive issues while supporting a healthier gut microbiome within a month.

Experts say anyone with persistent digestive symptoms should consult a healthcare provider, but these five habits can help improve overall gut health.

Increase your fibre intake

Fibre feeds beneficial gut bacteria, supports regular bowel movements and encourages the production of short-chain fatty acids, which help protect the gut lining and reduce inflammation.

Aim for at least 28 grams of fibre daily by eating foods such as beans, berries, chia seeds and avocados.

Drink enough water

Staying hydrated helps soften stools, supports nutrient absorption and promotes a healthy balance of gut bacteria.

Experts recommend drinking water consistently throughout the day, with total daily fluid needs varying by age, sex and activity level.

Stay physically active

Regular exercise helps stimulate digestion, reduce inflammation and lower the risk of constipation, irritable bowel syndrome and colon cancer.

Even moderate daily activity can support better digestive health over time.

Choose more gut-friendly foods

Eating a nutrient-rich diet that includes fruits, vegetables and fermented foods such as yoghurt, kimchi and sauerkraut can improve gut bacteria diversity.

Experts also recommend limiting added sugars, ultra-processed foods and processed meats to support long-term digestive health.

Consider supplements if needed

Some supplements, including psyllium husk and certain probiotics, may help people manage constipation and other digestive issues.

However, experts advise speaking with a healthcare provider before starting supplements, especially if symptoms persist or an underlying digestive condition is suspected.

The bottom line

Supporting your gut health starts with consistent daily habits. Increasing fibre, drinking enough water, staying active, eating a balanced diet and using supplements when appropriate can all contribute to a healthier digestive system over time.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice.

It is based on user-generated content from social media, and the claims have not been independently verified.