By Emmy Bright
It’s no secret that caring for our gut health can significantly impact our overall wellbeing, from strengthening immunity to boosting nutrient absorption. The best part? You don’t need to make drastic lifestyle changes — just a few small tweaks can make a big difference. Here are five easy changes you can add to your routine today to enhance your gut health and start feeling your best.
POWER UP WITH POLYPHENOLS
Polyphenols are plant compounds that provide vibrant colors and promote the growth of beneficial gut bacteria, like Lactobacillus and Bifidobacterium (also known as probiotics), while inhibiting harmful species like Staphylococcus aureus. Their complex structure allows them to stay in your digestive tract longer, creating beneficial metabolites with anti-inflammatory, immune- supporting and gut barrier-strengthening effects.
Polyphenols are also considered prebiotics, fueling probiotic growth and promoting healthy digestion, nutrient absorption and blood sugar management. Try including at least one polyphenol-rich food at each meal, such as apples, berries, pomegranates, cocoa, extra virgin olive oil, cranberries, grapes, onions or buckwheat.
COMMIT TO THE “30 PLANT CHALLENGE”
Our gut thrives on variety, and eating 30 different plant foods each week creates a more diverse, resilient gut microbiome packed with beneficial bugs and fewer antibiotic-resistant genes. Different plants offer different fibers, polyphenols and prebiotics, feeding a larger variety of gut bacteria. To up your plant game, stock up on canned beans for stews, add pepitas or farro to salads, snack on wasabi peas, and sneak greens into smoothies and pastas. (You can also search “30 plant challenge” online to find lists of suggested foods to eat.)
SIP ON GREEN TEA
Here’s the tea: Drinking two to five cups of tea daily benefits our gut health through its antioxidant effects, protecting our cells against inflammation. This is especially true for green tea, as it’s rich in the polyphenol EGCG (epigallocatechin gallate) which boosts beneficial bacteria and inhibits harmful bacteria linked to gut disorders. Opt for high-quality tea (a great option is Rishi Matcha Super Green) and skip green tea extract supplements, which aren’t effective. Not a fan of green tea? Black, oolong and Pu-erh teas are also beneficial.
SYNC YOUR GUT’S DAILY CLOCK
Did you know your gut bacteria changes throughout the day based on your internal clock? This helps keep your body’s natural rhythms in check, and disrupting this daily interaction between your gut bacteria and your body’s clock can negatively alter your gut microbial communities and their functions.
To avoid this, keep regular light patterns by getting natural light during the day and limiting evening exposure. Catch some sunlight first thing in the morning to set your body’s internal clock, and dim the lights while avoiding bright screens at night (ahem, no late-night scrolling!).
WALK IT OUT
One study showed 20 minutes of brisk walking daily significantly increased levels of Bacteroides, a genus known for regulating glucose metabolism and insulin sensitivity. Why is this? Exercise improves gut motility by stimulating blood flow and muscle contractions within the gut, creating a more favorable environment for this good bacteria to flourish. Try mini walks after lunch and dinner or use a walking mat under a standing desk during long meetings (my personal favorite!).
