5 ways to improve your gut health in 2025

Your gut is home to trillions of microorganisms and the tiny microbes in your gut help your body absorb and make nutrients that you couldn’t get from food alone.

• Break down food

• Make key brain chemicals

• Make key nutrients & vitamins our body needs

• Regulate inflammation

• Train your immune system

• Turn food into health-boosting compounds like short – chain fatty acids

In the long term, your gut microbiome positively or negatively effects your

• Immune system

• Hormones

• Skin

• Heart

• Brain health 

So, to improve your gut health do the 5 following things:

1. Stop drinking or minimize the amount of alcohol you drink

Alcohol causes inflammation and can disrupt the balance of the 500 different types of bacteria in your gut. This can make it easier for harmful bacteria to take over.

2. Eat more prebiotics

Prebiotics stimulate the growth of healthy bacteria in the gut. Can be found in fruits and vegetables that contain complex carbohydrates, like fiber and starch.

3. Stop eating close to bedtime

Follow the 10-3-2-1 rule

• 10 hours before bed no caffein

• 3 hours before bed no food

• 2 hours before bed no liquids

• 1 hour before bed no screens

 4. Most of the foods you consume (70% - 90%) should be single-ingredient foods.

Would focus on eating a variety of fruits, vegetables, dairy, grains, and protein-rich foods.

5. Avoid gut-destroying foods

• Artificial sweeteners

• Processed snacks

• Emulsifiers

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