Jan 09, 2026
3 min read
Want a healthier gut?Stay regular and reduce bloating and discomfort by following these smart nutritionist-recommended lifestyle habits, like eating more fiber.
Welcome to Start Somewhere, our new series that breaks down complex topics like gut health, emotional well-being, and personal finance into three simple yet effective steps you can take today.We all have to start somewhere, right?So take that first step with us.
If protein is the Marcia Brady of the wellness world, then nutritional health is January: a bit dull and often overlooked.
But taking care of your gut microbiome—the trillions of microscopic organisms that live primarily in your colon—is critical to your health.(Justice for the month of January).Not only does it support your digestion, mood and immunity, it also has the potential to reduce the risk of chronic diseases such as cancer, type 2 diabetes and heart disease.(It can also help make your menopause symptoms a little less scary.)
It's also not hard to improve the health of your digestive tract—and despite the influx of gut-friendly gums and powders in your food, you don't need to pile on expensive supplements.Try these three simple tips from nutritionists.
1. Add another fiber-rich food to your plate.
Want to eat more fiber but intimidated by fibermaxxing?Just include an extra serving of plant-based food with every meal, suggests Nicole Dinan, APD, founder of Gut Health Dietitian.It can be as easy as eating a piece of fruit with lunch or sprinkling almonds and hemp seeds into your morning bowl of yogurt."Different fibers feed different microbes," Dinan says."good" gut bacteria to help you stay regular, reduce bloating and maintain a healthy weight.
2. Eat at the same time.
Kids and pets aren't the only ones in your family who live on a regular basis—your gut wants it, too."Consistent meal timing helps regulate digestion and blood sugar, promoting gut health and metabolism," says Cara Seidman, RD, a gut health and microbiome specialist.(No more skipping breakfast or 3pm lunch!) When you're ready, slow down and drink more – Dinan says chewing more reduces "swallowed air" (which causes gas and bloating) and helps you feel full.
3. Walking after eating.
Exercise is good for gut health, but you don't have to break a sweat to reap the benefits.Deanna recommends taking a short 10- to 15-minute walk after dinner to help control blood sugar and control inflammation."Mild exercise, such as hiking, stretching, or light strength training, can improve gut bacterial diversity and support mood, sleep, and metabolism," Seidman adds.
Incorporate these simple tips into your day and you'll soon have a spring in your step.Like who you know.
