Your Guide to a Healthier Digestive System
In Good Health | written by: LINDA STEPHENS
Photograph courtesy Linda Stephens
A WELL-FUNCTIONING GUT does more than just keep you “regular.” Gut health is foundational to your overall well-being. From digestion to mood regulation and even metabolism—your gut is critical for:
- Immunity – 70% of your immune cells are
located in your gut - Mental health – via the gut-brain axis and
production of serotonin - Hormone balance – the gut helps metabolize and clear excess hormones
- Weight management – an imbalanced microbiome may contribute to insulin resistance and fat storage
- Nutrient absorption – a damaged gut lining can impair absorption of key vitamins and minerals
Still, many people overlook the importance of gut health until symptoms such as bloating, fatigue, food sensitivities or weight gain appear.
Inside your gut lives a diverse ecosystem of trillions of bacteria, fungi and other microbes—collectively called the gut microbiome. When balanced, this community supports nearly every system in your body. When disrupted, it can contribute to inflammation, digestive issues, weakened immunity and chronic disease.
Fortunately, your daily choices play a huge role in shaping a healthier gut. Here’s how to support your microbiome and improve your digestive health starting today.
1. Prioritize Fiber, Your Gut’s Favorite Fuel
Fiber is the most important nutrient for feeding beneficial gut bacteria. When these microbes digest fiber, they produce short-chain fatty acids (SCFAs), which reduce inflammation, support your immune system and strengthen your gut lining.
There are two main types of fiber:
- Soluble fiber, which helps regulate blood sugar and cholesterol
- Insoluble fiber, which adds bulk to stool and promotes regularity
Top fiber sources to include daily:
- Vegetables (especially leafy greens, onions, garlic, carrots and broccoli)
- Fruits such as apples, pears, berries and bananas
- Whole grains such as oats, quinoa and brown rice
- Beans, lentils and legumes
- Chia seeds, flaxseeds and psyllium husk (find it in the baking aisle or gluten-free/health food section of most major grocery stores)
Aim for at least 25 to 30 grams of fiber per day, and focus on variety—different fibers feed different microbes, helping create a more diverse, resilient gut.
2. Incorporate Fermented Foods for Natural Probiotics
Fermented foods are rich in live probiotics—beneficial bacteria that can help balance your gut microbiome, improve digestion and even support mood and immune function.
Try adding these fermented foods to your meals:
- Greek yogurt or kefir (unsweetened)
- Sauerkraut or kimchi (look for raw, refrigerated versions)
- Tempeh and miso
- Kombucha (watch for added sugars)
- Pickled vegetables (naturally fermented, not vinegar-
based, avoid high fructose corn syrup)
Start with a small serving, especially if you’re new to fermented foods, and build up slowly to avoid digestive upset.
3. Avoid Gut Disruptors
While adding fiber and fermented foods helps your gut thrive, removing harmful foods and habits is just as crucial.
Common gut disruptors to minimize or avoid:
- Alcohol – even moderate drinking can damage gut lining and reduce healthy bacteria
- Ultra-processed foods – often high in additives, artificial sweeteners and inflammatory fats
- Refined sugar – feeds harmful bacteria and fungi
- Artificial sweeteners (such as sucralose and aspartame) – can alter microbiome balance
- Chronic stress – impacts the gut-brain axis and slows digestion
- Antibiotics and NSAIDs (ibuprofen) – while sometimes necessary, they can harm beneficial bacteria and gut lining integrity
Limiting these factors while focusing on whole, minimally-processed foods can restore gut balance and reduce inflammation.
Bonus tip: Stay hydrated! Your gut needs water to help fiber do its job and keep digestion running smoothly.
By making gut-supportive choices daily, you’re not just improving digestion—you’re boosting your long-term health, energy and resilience.
P.S. To promote optimal gut health, I highly recommend Gut Health by Bioedge. Find it at bioedgesciences.com and use STEPHENS10 at check out for a 10% discount.
