6 Easy Daily Habits to Support Gut Health Naturally
Gut health is more than a trend—it's the foundation of energy, immunity, cognitive performance, and overall well-being. If your digestion feels off, your skin is acting up, or your mood swings are out of control, your gut might be trying to tell you something.
What's worse is that suboptimal gut health may be the reason you suffer from the dreaded brain fog. This could mean a drop in productivity and difficulty focusing.
The good news? You don’t need a total lifestyle overhaul. Supporting your gut can be simple and sustainable.
And no....you don't have to buy a bunch of supplements or suffer through an overly restrictive diet either.
Here are six easy daily habits to strengthen your gut—plus one supercharged addition you can sip every morning as part of your daily ritual.
1. Eat the Rainbow
Different colors in fruits and vegetables signal different phytonutrients, which means you're feeding your gut a wide range of fiber types and antioxidants.
If your plate has a variety of colors from plant foods, it's a good indicator that you're getting the best foods for gut health. That's because lots of colors typically mean a variety of fiber types - soluble, insoluble, and prebiotic fiber.
All these fiber types from whole foods help keep our gut and digestive system healthy. It populates the microbiome and helps feed the good gut bacteria so your tummy and mind is happy.
The added benefit is that "eating the rainbow" also means you'll get a variety of nutrients and antioxidants for more nutrient density and improved cell health.
Try this: Add purple cabbage to tacos, snack on orange bell peppers, toss blueberries into your oatmeal, include spinach in your smoothies, or add asparagus on the grill with your steak. Your gut thrives on diversity.
2. Add Fermented Foods for Probiotics
Fermented foods are rich in probiotics—those beneficial bacteria that help balance your microbiome and improve digestion.
Top picks: Greek yogurt, sauerkraut, kimchi, cottage cheese with live cultures, and kefir. You can also use a quality grass-fed cheese. My favorite lately is this A2 milk cheddar from Origin Creamery.
3. Avoid the “Toss-It Trio” 90% of the Time
Certain ingredients wreak havoc on your gut lining and fuel inflammation:
- Added sugars spike blood sugar and feed bad bacteria.
- Refined flours often lack fiber and can lead to inflammation.
- Seed oils like canola, soybean, and corn oil are inflammatory and disruptive to gut health.
Instead: Focus on whole, real, minimally processed foods 90% of the time. Cook with ghee, coconut oil, avocado oil, beef tallow, or grass-fed butter. Look for salad dressings that don't use vegetable oil and read ingredient lists on any packaged foods. Invest in purchases that nourish your health.
Instead of refined flour foods, focus on quality whole food carbs like beans, potatoes, plantains, rice, fruit, honey, quinoa, and oatmeal. These types of carbohydrates will be the best gut health foods.
It's important to note that there is one exception to added sugar on packaged foods, and that's honey. The FDA decided honey was an added sugar, so it will register as "added sugar" on the nutrition panel.
Honey is rich in antioxidants, provides a quick and natural source of carbohydrates, and typically causes only a mild blood sugar rise—especially when eaten with a balanced meal that includes protein, fiber, and healthy fats.
4. Add Collagen or Bone Broth
Your gut lining is only one cell thick. Collagen and bone broth are gut health supplements that are high in the amino acid glycine, and this helps strengthen that delicate barrier and support tissue repair.
Tip: Look for grass-fed collagen powder with vitamin C added for optimal absorption. About 10g is considered a smart daily dose. You can add it to Greek yogurt, coffee, or add some into your whey protein shakes.
Or sip a warm cup of bone broth before bed as a soothing evening drink.
Some studies are showing you can get collagen protein into the hard-to-reach areas of the joints for more assistance to cartilage and tendons by taking it pre-workout.
The increase in blood flow from training is thought to help push the collagen into these hard-to-reach areas.
Note: if you want a more affordable gut health supplement, you can buy gelatin instead of collagen protein or bone broth. It'll provide many of the same benefits, and it's high in glycine.
5. Keep Stress in Check
Chronic stress doesn’t just mess with your mood—it directly impacts your gut. Stress can alter your gut bacteria, increase inflammation, and even reduce nutrient absorption.
Start small: Try light stretching when you feel stressed or anxious, or go for a short walk in nature (around the building works too).
You can also get grateful.
We can't be stressed and grateful at the same time. They are two different states of the nervous system, and we can only be in one or the other at any given moment.
The trick with gratitude is to not just say it, but truly "feel it." Put some emotion behind it and you'll feel even greater relief.
Try breathwork.
The breath is a major way we control our nervous system. Techniques like Box Breathing, 4-7-8, and Breath of Calm can all be helpful. There are so many out there.
But you can start small by simply breathing in deeply, with a slightly longer exhale, and repeat this a few times when you feel the stress dial turning up.
6. Chew Your Food—Seriously
Thorough chewing kickstarts digestion and prevents large food particles from irritating your gut lining. You'll also extract more nutrients from your food.
There's no magic number of chews, so forget about counting or having a prescribed number. That's silly. Everyone is different.
When you sit down to enjoy a meal, set an intention to chew thoroughly and eat mindfully. Cultivating this awareness can slow down your eating and help you avoid eating too quickly.
I encourage you to protect and prioritize our meal time. Instead of answering emails or barreling down the highway in a metal cage at 80 MPH, sit down to enjoy your meal. It's 10-15 minutes of your day to eat healthily and fuel 6-8+ hours of uninterrupted productivity.
Now, that's some real-world ROI.
To take it a step further, eat outside or under a tree. It's a practice as old as time and combines the benefits of nature, the stress-reducing sensory experiences of being outside, vitamin D, and natural light.
Bonus Tip: Sip Your Gut Support with Mushroom Coffee
Looking for an effortless way to boost gut health every morning?
Moontower Gut Health Mushroom Coffee blends organic Arabica coffee from small family farms in Nicaragua with functional mushrooms, gut-supportive adaptogens, and prebiotic fiber. It’s formulated with ingredients like:
- Lion’s Mane to support the gut-brain connection
- Jerusalem Artichoke Inulin for natural prebiotics
- Ashwagandha to reduce stress
It's smooth, delicious, and easy on the stomach—plus free from refined sugar, dairy, and artificial additives.
Just clean, gut-loving ingredients. Brew it at home, your way.
Start Small. Stay Consistent.
You don’t need to overhaul your routine. Pick 1 or 2 of these gut-healthy habits to experiment with this next week, try it out, and build from there.
And if you're ready to make your morning coffee more than just energy, Moontower Gut Health Mushroom Coffee is a great place to start.
Your gut—and your energy—will thank you.