Five Simple Habits for a Happier Gut

Five Simple Habits for a Happier Gut

Written by Ellie Locke BSc, MSc

In this article: The Internal Spring Clean, and the 5 Gutblends Mantras to guide you to better gut health.

The Internal Spring Clean

It’s the perfect time for a bit of internal "spring cleaning." Whether you’re shaking off a winter slump, wanting to up your training game, or trying to quiet a noisy, bloated gut, the science is clear: your microbiome is the most worthy investment you can make. As clinical scientists explain, while you can start shifting your bacteria in just a few days (Leeming et al., 2019), true health is built on the consistency of the next few months (Conlon & Bird, 2014). To help you navigate this new season, we’ve aligned the latest science with our 5 Gutblends Mantras to guide your journey.

1. Eat Plants (and more variety!) 🌈

One of the most influential habits to affect gut health is your diet. Plant foods - such as vegetables, fruits, beans, seeds, nuts, and whole grains - contain the fibre your microbes love.

  • The Mantra: Prebiotics + Probiotics = Gut Power. The golden rule of gut health is variety. Different plants contain different fibres that act as "rocket fuel" for your microbes.

  • The Goal: Don't just buy a bag of spinach; buy the "mixed seasonal greens." By combining varied plant fibres (prebiotics) with targeted "good" bacteria (probiotics), you create a thriving internal ecosystem. Research from the American Gut Project found that individuals who eat more than 30 different plant points every week have a significantly more diverse gut microbiome (Oliver et al., 2021).

2. Keep Hydrated!

Water is the essential transport system for your entire digestive tract. Without enough of it, high-quality fibre and nutrients cannot move through your system effectively, often leading to that heavy, sluggish feeling.

  • The Mantra: Hydrate like it matters, because it does. Proper hydration maintains the mucosal lining of your intestines, which is where your "good" bacteria live and work.

  • The Science: Think of water as the lubricant that allows your microbiome to flourish. Recent studies suggest that the source and intake of drinking water can significantly modulate the richness and diversity of gut bacteria (Vanhaecke et al., 2022). If you are upping your fibre intake, it is essential to increase your water intake alongside it to avoid bloating or wind.

3. Quiet the "Ultra-Processed" Noise 🚫

The advice is to limit ultra-processed foods (UPFs), as they have been found to reduce the diversity of bacteria in your gut. These industrially manufactured products contain ingredients like emulsifiers and artificial sweeteners that disrupt the natural food structure.

  • The Mantra: Cut the processed foods; cut the damage. UPFs are digested more quickly and offer less benefit to gut microbes, often favouring "bad" bacteria over beneficial strains (Rondinella et al., 2024).

  • The Simple Swap: Instead of a flavoured, processed yoghurt, reach for Natural Greek Yoghurt with fresh berries. Instead of a processed protein bar, grab a handful of raw walnuts.

4. Give Your Gut a Break Overnight

Your microbes have a circadian rhythm, just like you do. Leaving a gap between your dinner and breakfast allows your gut to rest and recuperate.

  • The Mantra: Slow down and space out your food. Leaving a 12-hour gap (a gentle form of intermittent fasting) gives your "internal cleaning crew" time to work overnight, which is essential for repairing the gut lining (Leeming et al., 2019).

  • The Ritual: Finish dinner by 7:30 PM and enjoy a nourishing breakfast at 7:30 AM. This consistency supports your metabolic health and ensures your microbes can function in alignment with your natural body clock.

5. Get Moving 🏃♀️

Exercise isn't just for your heart; it is for your microbes too. Physical activity is linked to a "healthier and happier life," and recent studies suggest regular movement can specifically improve the microbiome (Varghese et al., 2024).

  • The Mantra: Move more for a happier microbiome. Regular movement, such as a brisk Sunday walk to see the spring blossoms, has been linked to improved microbial diversity and a better mood (Sohail et al., 2019).

  • The Science: Even moderate aerobic exercise, like cycling or walking, can stimulate the growth of bacteria that produce short-chain fatty acids, which lower inflammation throughout the body (Mailing et al., 2019).

Summary and Key Takeaways

Your gut health is a hot topic for a reason - it influences everything from your immunity to your mental wellbeing (Zheng et al., 2020). While you can see changes quickly, the real magic happens through consistency.

  • The 30-Plant Rule: Focus on a "Rainbow Plate" to provide varied fuel for your bacteria.

  • Rest & Hydrate: Give your gut the water it needs to transport nutrients and the time it needs to repair overnight.

  • The 90-Day Reset: True health is built over months, not days. Stick to these five mantras to build a lifestyle your gut will love.

Ready to hit your 30-plant goal? We designed Gutblends to be your quick, easy, and convenient daily scoop of gut power, combining 7 to 9 specific prebiotic fibres with targeted probiotic strains.

[Try Gutblends Synbiotic Support]

References

Conlon, M., & Bird, A. (2014). The impact of diet and lifestyle on gut microbiota and human health. Nutrients, 7(1), 17–44. https://doi.org/10.3390/nu7010017 Cited by: 2042

Leeming, E. R., Johnson, A. J., Spector, T. D., & Le Roy, C. I. (2019). Effect of diet on the gut microbiota: Rethinking intervention duration. Nutrients, 11(12), 2862. https://doi.org/10.3390/nu11122862 Cited by: 986

Mailing, L. J., Allen, J. M., Buford, T. W., Fields, C. J., & Woods, J. A. (2019). Exercise and the gut microbiome: A review of the evidence, potential mechanisms, and implications for human health. Exercise and Sport Sciences Reviews, 47(2), 75–85. https://doi.org/10.1249/jes.0000000000000183 Cited by: 595

Oliver, A., Chase, A. B., Weihe, C., Orchanian, S. B., et al. (2021). High-fiber, whole-food dietary intervention alters the human gut microbiome but not fecal short-chain fatty acids. mSystems, 6(6). https://doi.org/10.1128/msystems.00115-21Cited by: 181

Rondinella, D., et al. (2024). The detrimental impact of ultra-processed foods on the human gut microbiome and gut barrier. Nutrients, 16(5), 833. https://doi.org/10.3390/nu17050859.

Sohail, M. U., Yassine, H. M., Sohail, A., & Thani, A. A. A. (2019). Impact of Physical Exercise on Gut Microbiome, Inflammation, and the Pathobiology of Metabolic Disorders. Review of Diabetic Studies, 15, 35–48. https://doi.org/10.1900/rds.2019.15.35 Cited by: 161

Vanhaecke, T., et al. (2022). Drinking water source and gut microbiota composition: American Gut Project. The Journal of Nutrition, 152(1), 171–181. https://doi.org/10.1093/jn/nxab312.

Varghese, S., Rao, S., Khattak, A., Zamir, F., & Chaari, A. (2024). Physical exercise and the gut microbiome: A bidirectional relationship influencing health and performance. Nutrients, 16(21), 3663. https://doi.org/10.3390/nu16213663 Cited by: 103

Zheng, D., Liwinski, T., & Elinav, E. (2020). Interaction between microbiota and immunity in health and disease. Cell Research, 30(6), 492–506. https://doi.org/10.1038/s41422-020-0332-7

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