1. Skipping Breakfast

Eating too late throws off your gut’s natural bacteria rhythm, impacting hormone balance, blood sugar, and metabolism.

Try this instead: Focus on protein and vegetables: eggs with veggies, ground turkey with veggies, or chia pudding made with non-dairy milk paired with a side of vegetables.

2. Not Getting Enough Sleep

Lack of sleep disrupts the balance of good gut bacteria, leading to increased bloating and inflammation.

Try this instead: Aim for 7–9 hours of quality sleep and keep your bedtime consistent.

3. Eating Too Much Processed Sugar

Refined sugar feeds harmful bacteria, leading to inflammation and cravings.

Try this instead: Choose fresh fruit, herbal tea, or sparkling water with citrus for sweetness.

4. Drinking Alcohol Too Often

Regular alcohol consumption upsets gut balance and irritates the gut lining.

Try this instead: Limit alcohol, pair it with food, and drink water between servings.

5. Not Eating Enough Fiber

Low fiber intake starves beneficial gut bacteria, disrupting digestion and increasing inflammation.

Try this instead: Increase plant variety with vegetables, fruits, nuts, seeds, legumes, herbs, and spices. Aim for 30 different plants each week to support a diverse microbiome.

6. Avoiding Fermented Foods

Fermented foods provide beneficial microbes and metabolites that support digestion and immunity.

Try this instead: Include small servings of kimchi, sauerkraut, coconut yogurt, kefir, or miso. Start slow to avoid bloating.

7. Not Drinking Enough Water

Drinking too little water can slow digestion and interfere with the body’s natural detoxification processes, often contributing to constipation and sluggish elimination.

Try this instead: Begin your day with 16 oz of water, then sip water between meals, and nourish with hydrating foods.

8. Sitting Too Much

Inactivity slows gut motility, often leading to bloating, discomfort, or irregularity.

Try this instead: Take short walks after meals or do light stretching and yoga.

9. Using Artificial Sweeteners Often

Artificial sweeteners can negatively impact gut bacteria and confuse gut–brain signaling, altering microbial balance and driving stronger cravings for sweetness and ultra-processed foods.

Try this instead: Use natural sweeteners like monk fruit, maple syrup, or raw honey in small amounts and enjoy them as part of a balanced meal.

10. Lacking Daily Consistency

Inconsistent routines can disrupt gut health. Even positive changes need regular repetition to support digestion and microbial balance.

Try this instead:
• Eat colorful, fiber-rich meals
• Drink enough water
• Keep consistent sleep and wake times
• Move your body every day
• Include fermented foods often