Experts say modern life is harming our gut health—but small daily changes can make a big difference
It might seem like everyone around you is suddenly dealing with gut issues. From food intolerances like gluten and lactose sensitivity to general stomach discomfort and allergies, digestive problems have become increasingly common. But is this a new phenomenon, or has it always been this way?
According to Dr. Mariel Silva, an expert in healthy aging at SHA Wellness Clinic, and Dr. Jason Culp, a naturopath at Chiva Som, the answer is clear: modern lifestyles are not kind to our gut microbiome.
“The balance of our microbiome depends on many factors—diet, stress, sleep quality, physical activity, medications, and medical history,” Dr. Silva explains. While many people try to fix gut issues by taking daily probiotics, she says this is not enough—especially when other parts of life are out of balance.
You might wonder why gut health matters so much. The answer lies in the gut’s connection to the brain.
“The gut is often called the ‘second brain’ because of the gut-brain axis—a complex two-way communication network between the digestive system and the brain,” says Dr. Culp. When your gut is balanced, you’re more likely to have stable energy levels, clear thinking, and better mood regulation. But when it’s not, you may experience digestion problems, anxiety, inflammation, and even skin issues.
The good news? You can begin healing your gut from home. Here are seven habits that can support a healthy digestive system.
Eat a Variety of Foods: Many social media trends promote meal prepping and eating the same dishes every day. However, a healthy gut thrives on diversity. To improve your microbiome, eat a wide range of colorful, fiber-rich foods. Dr. Culp recommends including different types of fiber, such as those found in cooked and cooled potatoes or rice, apples, citrus fruits, and oats.
Add Fermented Foods: Fermented foods are full of beneficial bacteria. Adding items like pickles, plain yogurt, kefir, kombucha, or natto can help strengthen your gut. However, Dr. Culp advises introducing them gradually. Starting with small amounts can prevent discomfort or nausea.
Stay Hydrated: “Sipping water throughout the day helps the digestive system move fiber and waste more easily,” says Dr. Culp. Staying hydrated also improves nutrient absorption and supports all stages of digestion. But timing is important—some wellness centers, including SHA, discourage drinking water during meals as it may interfere with digestion. Dr. Silva recommends focusing on hydration outside of mealtimes.
Prioritize Quality Sleep: Good sleep allows the body to repair, recover, and detox. To improve your sleep quality, reduce late-night activities. Avoid screens before bed, finish meals two to three hours before sleeping, and create a bedtime routine. Wearing blue light-blocking glasses, reading, doing gentle stretches, or practicing yoga nidra can help calm your nervous system and prepare for deep sleep.
Manage Stress: When Dr. Culp started wearing a WHOOP band to track his stress, he realized how little he understood about his own responses. Monitoring his stress levels helped him learn what triggered his body’s reactions and what helped him relax. The goal isn’t to eliminate stress completely but to balance it with rest and recovery.
Breathing exercises can be a quick way to help your body shift into a calm state. Sauna sessions also support wellness by improving circulation, boosting lymphatic drainage, and promoting deeper relaxation. Tools like infrared saunas or wearable sauna jackets can bring these benefits into your home.
Avoid Processed Foods: Even if they are labeled as “healthy,” processed foods can cause inflammation and reduce microbiome diversity. Instead, aim for whole, natural foods, and keep processed snacks to a minimum.
Exercise Regularly: Physical activity is essential for a healthy lifestyle and is especially beneficial for the gut. Exercise can reduce stress, help with digestion, prevent bloating, and support weight management.
Dr. Silva emphasizes that the goal isn’t to achieve perfection overnight. Small, consistent steps can go a long way in creating an environment where your body can thrive.
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