“I used to think gut health was all about food… turns out, it’s not.”
I’ve got a confession to make… I used to think a healthy gut was all about what you put on your plate. But wow, was I in for a surprise! Turns out, lifestyle habits for gut health matter just as much, here’s what I discovered.
Jump straight to: Non-Food Gut Health Factors | Small Gut-Friendly Habits
For the longest time, I was convinced that the secret to a happy tummy was simple: eat more fiber, take probiotics, maybe throw in some fermented foods and fruit. Don’t get me wrong, these are important, but there’s so much more to it!
I believed that as long as I was eating all the right things, my digestion would be perfect. Yet, I was still constantly bloated, struggling with stomach pain, and either constipated for days or suddenly rushing to the bathroom.
Whenever I mentioned my gut issues, family, friends, and even doctors would say, “Just eat more fiber!”, so I did. But instead of feeling better, I often felt worse.
Turns out, gut health isn’t just about adding more, it’s about finding the right balance for your body. Whether it’s probiotics, supplements, or fermented foods, more doesn’t always mean better. Your gut needs time to adjust, and sometimes, less is actually more.
Another mistake I made? Thinking that gut-friendly foods work the same for everyone. Just because something is “healthy” for one person doesn’t mean it’s right for everyone. I learned this the hard way when I kept eating fruit, only to realize I was fructose intolerant, which made my bloating even worse and ended up doing more harm than good.
That’s when it clicked to me: gut health isn’t just about what you eat, it’s about your whole lifestyle. Y-O-U-R whole lifestyle.
Once I started looking beyond my plate, I discovered so many unexpected factors that affect digestion and gut balance. And honestly? It’s all trial and error, figuring out which lifestyle habits for gut health work for me, what doesn’t, and what’s actually sustainable in my day-to-day life.
Below, I’ve listed non-food factors that play a big role in gut health and why and then of course tips on how to support your body. If you want to dive deeper into any of these topics, I’ve also included references and extra resources at the end. Take it step by step!
Stress: Gut-Brain Axis / Mind Your Gut: How Stress Messes with Digestion.
I know, I know…stress is blamed for everything these days. But hear me out before you roll your eyes, this is different.
So, you remember that time you had butterflies in your stomach before a big exam, a job interview, or when you had to speak in front of a crowd? Yeah? Well, that’s your gut-brain connection in action.
Just like your brain-to-gut axis can trigger physical reactions, think about how simply smelling your favorite food can make your mouth water, or how just thinking about a meal can make your stomach growl, your gut-to-brain axis works the same way. When your gut is stressed, it sends distress signals back to your brain, creating a loop that can lead to bloating, stomach cramps, and irregular digestion.
Stress isn’t just in your head, it’s in your gut too. Your brain and gut are constantly communicating, and when stress kicks in, digestion often takes a backseat. Chronic stress can slow digestion, increase inflammation, and even alter your gut bacteria, leading to bloating, IBS-like symptoms, and food sensitivities.
Get Moving, Get Pooping: How Movement Supports Digestion.
I always knew exercise was good for me, but I never realized how much it impacts gut health. Turns out, regular movement improves blood flow to the digestive organs, supports bowel regularity, and enhances gut motility, helping to prevent constipation and bloating. It also plays a key role in reducing inflammation, regulating gut bacteria, and improving nutrient absorption. Even gentle movement can stimulate digestion and support overall gut health.
Drink Up: Why Hydration Matters for Digestion.
TMI, but… the color of your pee can tell you if you’re drinking enough water! Light yellow or pale straw color? You’re good. Dark yellow? Time to hydrate.
I always knew staying hydrated was important, but I didn’t realize how much it affects digestion. Water helps break down food, move waste through the intestines, and prevent constipation. But what really surprised me is that it also supports stomach acid production (which helps digest food properly) and keeps the gut lining strong, reducing irritation and inflammation.
And here’s something I didn’t expect, hydration actually helps your gut bacteria thrive! A well-hydrated gut creates the perfect environment for digestion, immunity, and even mood balance.
Breathe Your Way to Better Digestion.
This one really surprised me, the way you breathe can impact your digestion.
When we’re stressed, we tend to take shallow, quick breaths, which keeps our body in fight-or-flight mode. In this state, blood flow is directed away from the digestive system, slowing down digestion and sometimes even causing bloating, cramping, or constipation.
But when we take slow, deep breaths, we activate the parasympathetic nervous system, aka “rest and digest” mode. This helps relax the gut, improve blood flow to the digestive organs, and reduce inflammation. Studies have even shown that deep breathing can help relieve symptoms of IBS by calming the gut-brain axis.
Taking even just three deep breaths before eating can signal your body that it’s time to digest, helping food move through your system more smoothly.
Apparently your breath is more powerful than you think!
Rest to Digest: How Sleep Impacts Your Gut.
I always knew sleep was important for energy and focus, but I had no idea how much it affected digestion and gut health too. Turns out, poor sleep can disrupt gut bacteria, increase inflammation, and slow digestion, making bloating, constipation, and gut imbalances even worse.
What really surprised me is that during deep sleep, the gut actually repairs itself. It strengthens the gut lining, balances bacteria, and even regulates digestion through hormones like cortisol and melatonin. The more I learned, the more I realized that inconsistent sleep wasn’t just making me tired, it was directly affecting my digestion, leaving me more bloated, sluggish, and out of balance.
So now I see sleep as a non-negotiable for gut health. It’s not just about feeling rested, it’s about giving my gut the time it needs to restore and function properly.
I’ll be honest, I have a habit of wanting to do everything at once, making sure I’m doing what’s best for my body. But that’s impossible, and ironically, it’s the exact opposite of what my gut actually needs. Trying to do it all just adds more stress, which only makes things worse.
So instead of overwhelming myself, I decided to start with one or two small, sustainable lifestyle habits for gut health that felt realistic for me. Below, I’ve listed simple habits that, over time, can make a difference. Take your time, pick one or two to try, see what works for you, and build from there!
Here are some small, realistic shifts that support gut health without the overwhelm:
Yes, this is an overwhelming amount of information and a long list of things you’re not doing, but I promise, starting with just one or two is just as powerful as doing it all. In fact, less is more. Small, simple shifts add up, so pick one or two to start with, see what works for you, and trust that progress happens step by step. 💛
(If there any favorite lifestyle habits for gut health that have helped you? Drop them in the comments, I’d love to hear them!)
Let’s Stay Connected!
If you enjoyed this, you’ll love what I share over on Instagram, more gut-friendly habits, mindset shifts, and behind-the-scenes of my journey!
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More Than My Experience: Deeper Research & Resources
Want to explore gut health even deeper? Below are some extra resources and research studies that dive into digestion, stress, movement, and more. Whether you’re curious about the science behind gut health or just want to see the research for yourself, these sources offer valuable insights.
1. Windsor Center For Digestive Health: Lifestyle Factors and Digestive Health: Stress & Exercise’s Role in Gut Function LINK
2. AXA Health: Exercises To Improve Digestion LINK
3. Birmingham Gastroenterology Research: Hydration And Digestion: The Link Between Water And Gut Health LINK
4. Marissa Sylvester Wellness: The Healing Power of Breathwork: Calming Digestion and Inflammation in the Gut LINK
4. MAX-PLANCK -GESLLSCHAFT: How Mental States Impact Gut Health LINK
5. Johns Hopkins: Your Digestive System: 5 Ways to Support Gut Health LINK
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