Depending on who you ask, gut health is everything.
But it’s not just about digestion – your gut plays a big role in your immune system, energy and mood.
We asked Neil Parikh, MD, chief of gastroenterology at Hartford Hospital, Chief Innovation Officer for CTGI, for answers. He shares five simple tips to help keep your gut health on track.
1. Eat with your gut in mind.
Think bigger – and long-term – when you fill your plate.
“There are simple ways to fuel your body and support your gut health,” says Dr. Parikh. “Small, consistent choices every day add up.”
Here’s how to start:
- Fill up on fiber-rich foods like fruits, veggies, whole grains and nuts.
- Add natural probiotics and prebiotics, such as yogurt, kefir and kimchi.
- Cut back on processed and ultra-processed foods.
- Pay attention to sugar – what kind and how much.
- Embrace the mantra: water, water and more water.
> Related: The Best (and Worst) Foods for Keeping Your Gut Moving
2. Support your mental health.
Your gut and brain are closely connected – when you’re stressed, your digestion can suffer, too.
Here are a few simple ways to reset:
- Try a short meditation.
- Practice deep breathing.
- Do a few gentle yoga stretches.
- Grab an adult coloring book.
“And don’t forget to get enough sleep,” says Dr. Parikh. “It’s hard for all of us, but it’s so important. Put your phone away, skip the late-night TV and wind down with a book instead.”
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3. Move your body.
Regular exercise helps keep things moving – literally.
“It doesn’t have to be an hour of HIIT every day,” says Dr. Parikh. “Just build a simple routine that works for you.”
Here are a few easy ways to start:
- Take a walk outside.
- Use the stairs.
- Try a short workout video at home.
4. Limit microplastics exposure.
Microplastics can change the balance of your gut flora – and not in a good way.
“It’s true,” says Dr. Parikh. “They can alter the intestinal lining and may even contribute to a leaky gut.”
To cut down on microplastics:
- Choose fresh foods when possible.
- Avoid plastic water bottles.
- Store food in glass or stainless-steel containers.
> Related: Do Microplastics Cause Cancer?
5. Talk to your doctor about antibiotics.
Antibiotics can be lifesaving – but also disrupt your gut by wiping out bad and good bacteria.
“If you’re prescribed antibiotics, talk to your doctor about ways to protect your gut while you’re on them,” says Dr. Parikh.
Need help with your gut health?
Sometimes, you know something’s off — but it’s easy to push it aside.
Instead, talk to your doctor if you’re experiencing:
- Bloating.
- Bowel changes.
- Abdominal discomfort.
- Food intolerances or reactions to foods you used to tolerate.
- Skin rashes or flare-ups.
- Fatigue or trouble focusing.
“Gut health affects how you feel, sleep and think,” says Dr. Parikh. “Small lifestyle changes can help in a big way, and your doctor can help guide you through it.”
