7 Steps to Build a Better Daily Gut Health Routine

More attention is being paid to gut health, and that’s a good thing. The gut plays an important role in our daily wellness, and supporting gut health is connected to healthy daily habits. This includes diet, hydration, physical activity, sleep, stress management, and more.

The gut microbiome, a community of microorganisms that live throughout the digestive tract, is essential to digestion and overall wellness. Seems complicated? Don’t worry, we’re here to help: this simple, seven-step guide will give you tips on how to improve your gut health routine, with practical, daily activities.

What Is Gut Health and Why Does It Matter?

So, you’ve heard a lot about the gut, but why should you care? Gut health is the overall health and function of the digestive system. This includes not only the organs that make up your digestive tract but also the microorganisms that live in it. These microorganisms make up the gut microbiome, a complex system of interacting bacteria that plays an important role in gut health

Gut health and the gut microbiome are influenced by many factors, including diet, fiber intake, hydration, sleep, stress and physical activity. That’s why it’s important to take a well-rounded, holistic approach to gut support. You may have heard about prebiotics and probiotics playing a role in your gut; we’ll dig into that more later, but the simple explanation is that prebiotic fibers and probiotic bacteria found in food and supplements can help support the population of beneficial bacteria in the gut.

Here are our seven steps to building a better daily gut health routine:

1. Start Your Morning with Hydration

What are we starting with? Water, of course! Hydration is essential to many of our body’s daily functions, and gut health is no exception. Not only is it important, but it’s also easy: drinking a glass of water in the morning can help start your day with gut-health support.

Try other practical hydration habits, like keeping a filled water bottle nearby during your workday and always pairing a glass of water with each meal to help maintain hydration throughout the day.

Another way hydration helps with digestion involves its interplay with fiber. When we eat foods rich in dietary fiber, our body requires extra water to process them, so fiber-rich meals should be paired with adequate fluid intake. Work hydration into your routine as an easy start to a gut-supportive lifestyle.

2. Eat More Fiber-Rich Foods Throughout the Day

Here’s another step for supporting a healthy gut: include more fiber-rich foods in your daily diet. Fiber is found in plant-based foods like fruits, vegetables, and whole grains. There are actually two kinds of fiber: soluble fiber and insoluble fiber.

Insoluble fiber does not dissolve in water, adds bulk to stool and helps food pass through the digestive system. Soluble fiber dissolves in water and those that are fermentable and stimulate the production of beneficial bacteria are called prebiotic fibers.

Despite fiber’s importance, more than 90% of women and 97% of men do not meet recommended daily intakes for dietary fiber.^[1] So chances are you could use more fiber in your day. Support your gut with prebiotic foods, like apples, bananas, beans and lentils, oatmeal, broccoli, asparagus, carrots, and whole grains.

The best way to add fiber to your day is to do so gradually and consistently, rather than making a dramatic change all at once. Slowly introduce more fiber-rich gut health foods into your diet and keep eating them consistently for the best support. If you’re looking for a convenient way to supplement your diet with a daily source of fiber, Nature Made^® Prebiotic Fiber Gummies provide fiber and help nourish good gut bacteria.^†

Explore: Fiber Supplements

3. Include Prebiotic and Probiotic Foods

Prebiotics are types of soluble fiber that feed beneficial gut bacteria, but what’s a probiotic? They may only differ by a single letter, but probiotics are actually different from prebiotics. Probiotics are live beneficial bacteria that work alongside the bacteria already in the gut to support digestive balance. You can include them in your diet with probiotic foods like yogurt, kefir, kimchi, sauerkraut, and other fermented foods.

Different strains of bacteria can have different probiotic benefits, so when choosing a probiotic supplement, it’s important to read the label carefully to know what you’re getting.

Nature Made offers several probiotic supplements. Check these out for a convenient way to support your gut:

• Nature Made Probiotics 1 Billion CFU From Live Cultures Capsules include clinically studied BB-12^® probiotic to support digestive and immune health.^†
• Nature Made Probiotic + Prebiotic Fiber Gummies include 2 billion CFU LactoSpore^® plus 3 g prebiotic fiber per serving to support gut health.^†
• Nature Made Triple-Action Biotic Gummies include prebiotic fiber, probiotics, and postbiotics for digestive and immune support through the gut.^†

4. Stay Physically Active

This probably isn’t news; staying physically active is important to maintaining overall wellness. But did you know it can also support digestive health? Staying physically active is one important part of a daily wellness routine, and that doesn’t mean you have to run a 5k. Here are some easy examples of working activity into your day that you’re likely to stick to.

Try taking a short walk after meals; not only is it relaxing, but short-term physical activity can also benefit your gut.^[2] Also, adding gentle stretching to your day can help you stay limber and serve as a form of relaxation and stress management.

Including regular movement breaks throughout the workday can help you feel less stagnant and form a consistent exercise routine that fits your lifestyle. Incorporating regular exercise into your day supports a gut-supportive lifestyle routine that also includes hydration, fiber-rich foods, sleep, and stress management.

5. Manage Daily Stress Levels

Nobody likes stress, yet it is often an unavoidable part of life. Experiencing chronic stress can disrupt the gut microbiome, affecting your digestive health.^[3] Finding ways to support stress management in your day-to-day can be an essential part of a broader gut health routine. Here are a few easy ways to support your daily stress management:

• Deep breathing and meditation techniques
• Short walks to decompress (that’s physical activity too)
• Journaling to put your thoughts in order
• Putting together a consistent wind-down routine in the evening

Everyone is unique, and finding the activities and techniques that work best for you can help you manage your stress in consistent, repeatable ways.

If you are experiencing ongoing stress or digestive discomfort, you should talk to a healthcare professional.

6. Prioritize Sleep for Gut Health

Next time you take a nap, tell your boss it’s for your gut health. Healthy sleep habits are a great way to support overall wellness, and they can help round out a gut health routine. Our bodies need sleep; it gives us time to rest and recharge. Not only that, but sleep and the gut microbiome diversity are linked.^[4]

Prioritizing sleep doesn’t have to be complicated. One of the simplest steps you can take to support healthy sleep is keeping a consistent bedtime and wake time. This helps your body ease into a regular routine. You can support this by creating a relaxing routine at night-time; this can involve reducing screen time in the hours before bed, brewing yourself a calming herbal tea, taking a hot bath, and/or reading a book to help you prepare for sleep. Prioritize a quiet, cool sleeping environment by controlling your bedroom for optimal sleep conditions.

Supporting gut health requires healthy dietary and lifestyle choices; putting sleep support on your list can help check that box.

7. Consider Daily Gut Health Supplements

One convenient way to add daily gut health support to your routine is with dietary supplements, as they can support a balanced diet and healthy lifestyle habits as part of a well-rounded gut health routine.^†

Explore different types of gut health supplements to support different needs.

• Probiotics help introduce beneficial bacteria into the digestive tract and support digestive health.^†
• Prebiotic supplements help nourish good gut bacteria and supports digestive health.^†
• Postbiotics can support immune health through the gut.^†
• Digestive enzymes help break down certain carbohydrates, fats, proteins, dairy, and fiber.^†

Consult with a trusted healthcare practitioner before adding a supplement to your routine and always follow the label's suggested use and serving size.

Nature Made offers a wide range of high-quality gut health supplements to suit your unique needs. Our Probiotics 1 Billion CFU From Live Cultures Capsules provide a daily source of clinically studied BB-12^® probiotic, which supports a healthy immune system and digestive health by adding good bacteria to your digestive tract.^†

If you’re interested in prebiotic fiber support, check out our Prebiotic Fiber Gummies for adults and kids, which help nourish good gut bacteria and support healthy aging in orange, strawberry & lemon flavors with other natural flavors.^†

Combine multiple benefits into one product with our Triple-Action Biotic Gummies, featuring prebiotic fiber to nourish beneficial gut bacteria, a probiotic to support regularity, and a postbiotic for immune health support.^†

Gut health supplements are always evolving, and Nature Made is evolving with our options. Take a new angle gut support with Nature Made Digestive Enzymes 5-in-1 Blend Chewable Tablets, which delivers 5 enzymes to break down certain carbs, fats, protein, dairy & fiber when taken at mealtimes.^†

And if you’re looking for a convenient way to complement a daily diet that includes other nutrients, Nature Made SuperGreens with Prebiotic Fiber Powder Drink Mix is made with 1 cup of real green vegetables^◾️and delivers a good source of prebiotic fiber in every serving to support digestive health plus 12 essential nutrients to support energy^‡, immune and whole-body health.^†

SuperGreens Probiotics Capsules are made with 1/2 cup of real green vegetables^◾️ and are especially suited for consumers who want to support their digestive health with a clinically studied probiotic.^†

Frequently Asked Questions About Gut Health Routines

Got questions? You’re not alone. We’ll try to answer any remaining questions about gut health routines.

What foods are good for gut health?

Foods for gut health tend to be rich in probiotics and prebiotic fiber. Prebiotic fiber nourishes good gut bacteria and is found in foods like oats, beans, lentils, vegetables, and fruits, so including them in your diet can help support your gut.

You can also look to fermented foods for probiotic support. This includes yogurt, kefir, miso, tempeh, kimchi, and sauerkraut. Try to include sources of probiotics and prebiotic fiber in your daily diet to support your gut.

What is the difference between prebiotics and probiotics?

Prebiotics are a type of soluble dietary fiber found in fruits, veggies, and other plant-based food sources. This fiber serves as a food source for the beneficial gut bacteria that help keep our digestive system chugging along. Probiotics are living beneficial bacteria that work with bacteria already in the gut to support digestive balance.^†

Can supplements be part of a daily gut health routine?

Yes, supplements can be part of a daily gut health routine when used as directed, but they should not replace a balanced diet. The best first step is consulting a healthcare professional before starting or changing a supplement routine.

How long does it take to build a better gut health routine?

The best way to build a better gut health routine is by focusing on sustainable daily habits. Don’t try to change everything all at once, as sustaining big changes can be difficult and discouraging. Start by making small changes, such as increasing fiber intake, setting a consistent bedtime, or going for a run after work every day. That way, you can build your routine slowly and effectively over time.

Stay Consistent for a Solid Gut Health Routine

Building a gut health routine is as simple as seven daily habits. Take it one at a time, and focus on consistency, sustainability, and guidance from trusted healthcare practitioners to help you build the gut health routine suited to your unique needs. Talk to a healthcare professional if you have questions about digestive health, are experiencing ongoing digestive discomfort, or are curious about adding a digestive supplement to your daily routine.

A better gut health routine is built through small, consistent choices. By prioritizing fiber-rich foods, hydration, movement, sleep, stress management, and targeted supplement support when appropriate, readers can create a daily routine that supports digestive health and overall wellness.^†

LactoSpore® is a registered trademark of Sabinsa Corporation, USA

◾️Consume in addition to your daily intake of vegetables

‡B vitamins help convert food into cellular energy^†

*Based on a survey of pharmacists who recommend branded vitamins and supplements.

References:

1. Institute of Medicine (US) Standing Committee on the Scientific Evaluation of Dietary Reference Intakes. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids; The National Academies Press (US): Washington, DC, 2005
2. Hosseini-Asl MK, Taherifard E, Mousavi MR. The effect of a short-term physical activity after meals on gastrointestinal symptoms in individuals with functional abdominal bloating: a randomized clinical trial. Gastroenterol Hepatol Bed Bench. 2021;14(1):59-66.
3. Zhang, H., Wang, Z., Wang, G., Song, X., Qian, Y., Liao, Z., Sui, L., Ai, L., & Xia, Y. (2023). Understanding the Connection between Gut Homeostasis and Psychological Stress. The Journal of Nutrition, 153(4). https://doi.org/10.1016/j.tjnut.2023.01.026
4. Smith RP, Easson C, Lyle SM, et al. Gut microbiome diversity is associated with sleep physiology in humans. PLoS One. 2019;14(10):e0222394. Published 2019 Oct 7. doi:10.1371/journal.pone.0222394