Though it goes largely unrecognized, your gut health determines the vast majority of your overall well-being. While you may perceive issues, such as acne or bloating, as unrelated, all roads eventually lead back to your microbiome.

“Gut health is critical for overall well-being, influencing not just digestion, but immunity, skin, hormones, energy, and mental health,” microbiome scientist, registered dietitian, and chef Dr. Emily Leeming noted.

As an expert on the topic, Leeming wrote the guide “Genius Gut” in order to empower those ready to take charge of their own health, she refers to the gut as the body’s second brain and advocates for a diet rich in fiber, colorful foods, and varied veggies, fruits, grains, beans, and seeds. This is one of the many easy ways you can work for your gut rather than against it. But while this information is widely available, most women still struggle with their gut microbiome without even knowing it. However, there’s no need to get overwhelmed with revamping your entire wellness routine overnight. From apple cider vinegar shots to turkey tail mushroom supplements, here are some expert-backed, quick and easy ways to revitalize your gut health.

Apple Cider Vinegar

It smells gross and burns going down, but boy is it effective. Apple cider vinegar has become a gut health staple thanks to its ability to support digestion and balance stomach acidity. Effective in stimulating stomach acid production, it can help break down food more efficiently and therefore support nutrient absorption. Apple cider vinegar can also encourage the growth of beneficial bacteria in the gut, regulate blood sugar, and reduce inflammation. All you need to reap all its benefits is a tablespoon diluted in water or aloe juice before a big meal.

Chewing Thoroughly and Eating Slower

It may seem too simple to be effective, but that’s its secret. Being intentional about chewing your food thoroughly and slowing down at mealtime gives your digestive system a head start by mechanically breaking down food and mixing it with saliva, which contains digestive enzymes. This kind of mindful eating can also reduce bloating and gas since you swallow less air when eating slowly. Beyond that, slowing down allows your gut-brain connection to register fullness cues, preventing overeating that can stress your digestive system. And when you’re building those plates, make sure they’re colorful and diverse.  “Keep the skins on root veggies and certain fruits like kiwis for extra fiber,” says Dr Leeming.

Prioritize Fiber 

We all know that taking probiotics is a smart move, but that’s not necessarily the most important way to protect your gut health. Dr Leeming refers to fiber as the “closest thing we have to a superfood.” Not only will intentional fiber intake reduce your risk of type 2 diabetes, cancer, heart disease, and obesity, but Dr. Leeming says it will also feed your gut bacteria so that they’re able to make short-chain fatty acids, which fight inflammation, care for the gut lining and protect the brain from harmful molecules. Aim for 30 grams of fiber-rich foods a day. It’s worth understanding which foods are higher in fiber than others. For example, lettuce only has 1.8 grams of fiber per 100g, chickpeas have 9 grams of fiber per 100 grams and chia seeds have 30 grams of fiber per 100 grams.”

Turkey Tail Mushroom

Want to indulge in a superfood that will support your gut best? Turkey tail mushroom is one of the most researched medicinal mushrooms, and it’s a powerhouse when it comes to gut health. Packed with prebiotic fibers and polysaccharides, turkey tail is amazing at feeding beneficial bacteria in the gut, helping to improve microbiome diversity. It’s also known for its strong immune-boosting properties, since so much of the immune system is tied to gut function. You can add its powder to your oatmeal, smoothies, or yogurt, or drink it in tea form to gently support digestion and long-term microbiome balance.

More Sleep and Less Stress

Your gut and brain are deeply connected through the gut-brain axis, meaning stress and sleep deprivation directly affect digestion, microbiome balance, and even inflammation.

“The gut basically has its own nervous system, which is made up of 500 million nerve cells,” Dr Leeming explained.

Therefore, chronic stress and lack of sleep can alter gut bacteria and trigger symptoms like bloating or indigestion. On the flip side, quality sleep gives the body time to repair and regulate gut function. Aim for some quality 7 to 9 hours of sleep as foundational for gut health.

Exercise

There’s no way to escape needing a gym routine. Movement is medicine for the gut, and experts confirm that regular exercise can increase microbial diversity, reduce inflammation and improve digestion by stimulating bowel motility. Walking, jogging, cycling, and strength training are all beneficial, but even low-impact movement such as yoga or stretching can help reduce stress on the gut while promoting better circulation. Don’t think this means you need to enroll in your nearest CrossFit gym; the key is consistency, and consistency happens when you move your body in a way that’s aligned with your lifestyle.