11 Dietitians Share Their Number One Tip for Boosting Gut Health

All eyes are on gut health these days…and for good reason! Emerging research continues to find gut health to be one of the main drivers of our overall health. While the term "gut health" refers to the entire gastrointestinal (GI) tract, it often focuses specifically on the gut microbiome.¹ Your gut microbiome is a colony of over a trillion microorganisms living (largely) in the colon. Aside from promoting healthy digestion², this system has been linked to improved immune³, brain⁴, sleep⁵, metabolic⁶, heart⁷, skin⁸, and even hormonal health.⁹ Safe to say, it's kind of a big deal.

And while there are plenty of tips for maintaining gut health available online, it can be tricky to know which are actually helpful or rooted in science. To clear up this confusion, we’ve polled 11 registered dietitians for their number one gut health-boosting tip, helping you to feel your best and take your health to the next level.

Prioritize fiber-rich foods

We’ve all heard the call to reach for more fiber time and time again, whether it be for heart health, blood sugar maintenance, or increased satiety. However, this dietary recommendation is paramount when it comes to boosting gut health.

“Fiber supports digestion, feeds healthy gut bacteria, and keeps everything moving smoothly,” says Charleston-based registered dietitian Lauren Manaker, MS, RDN. Thankfully, fiber is pretty ubiquitous in the diet, especially if you regularly consume plants. “Include plenty of vegetables, fruits, whole grains, and legumes in your diet to boost your fiber intake,” Manaker recommends.

Adopt a mindfulness practice

While you may not immediately connect yoga, meditation, or breathwork to better gut health, there’s actually a pronounced link between the two. “High levels of stress compromise gut health, as there is a strong connection between the brain and the gut,” says Rebecca Jaspan, MPH, RD, CEDS, CDCES, registered dietitian and owner of Rebecca Jaspan Nutrition.

This is due to a phenomenon called the gut-brain axis, a communication pathway between the central nervous system and the nerve cells lining the intestines.¹⁰ Essentially, this means that your gut health can have an impact on your mental health too, and vice versa. “Reducing stress levels can have a major impact on gut health by calming the nervous system and improving uncomfortable GI symptoms,” adds Jaspan.

Chew food thoroughly

“One of the easiest ways to support your digestion and overall gut health is to prioritize chewing your food thoroughly at meal times,” says Sam Schleiger, MS, RDN, CD, CLT, IFNCP, functional dietitian, women’s health specialist, and owner of Simply Nourished Functional Nutrition. While this tip may seem silly to mention, the mouth is the first stop of digestion and many people don’t give it enough time to properly do its job.

“Salivary amylase (an enzyme that breaks down starch) production and release is an important part of the very first steps of how our bodies break down foods—especially animal proteins," Schleiger explains. "Aim to chew at least 30 times per bite." And if 30 chews seems like a lot, it’s actually not. In fact, you might already be chewing this much without even realizing it. While you don't have to count each and every chew, this number can be a helpful guide if you feel like you're not chewing as thoroughly as you could be.

Participate in daily movement

Exercise and physical activity can significantly support movement in your GI tract. “Movement throughout the day has been shown to increase gut motility, meaning that digestion occurs more efficiently due to increased blood flow in the stomach and intestines," says Courtney Pelitera, MS, RD, CNSC, registered dietitian at Top Nutrition Coaching. "This is going to help decrease constipation and bloating."

Plus, regular exercise can promote better sleep, which is also associated with a healthy gut.¹¹ “Even 30 minutes of low intensity exercise such as walking five days per week can lead to improvements in gut health,” Pelitera shares.

Eat more probiotics and fermented foods

While there’s (hopefully) already plenty of good bacteria living in your microbiome, supporting this community with probiotic (or healthy bacteria-rich) options like fermented foods is a cornerstone of gut-healthy eating. “Adding fermented foods like yogurt, kefir, and sauerkraut to your diet introduces beneficial probiotics that help balance gut bacteria and improve digestion,” says Amy Davis, RDN, registered dietitian and founder of Amy Davis Nutrition, LLC.

Other delicious probiotic-rich foods include kombucha, miso paste, kimchi, certain brands of cottage cheese, and tempeh. “Plus, healthy gut bacteria protects your immune system and may aid in reducing inflammation throughout the body,” adds Lisa Andrews, MEd, RD, LD, owner and consultant of Sound Bites Nutrition. But the tangy flavor of probiotic foods isn’t for everyone. “If fermented foods aren’t your thing, try a high-quality probiotic supplement,” Davis explains.

Include prebiotic-rich foods, too

Prebiotic-rich foods are integral in maintaining optimal gut health. “Prebiotics are a type of fiber that act as food for your gut bacteria, helping them to flourish and thrive, promoting better digestion and overall gut health,” says Taylor McClelland Newman, MS, RD, LD, owner and dietitian at Nourished by Taylor, LLC.

Specifically, prebiotics are soluble fiber-rich foods (FYI, fiber is generally broken down into insoluble and soluble options).¹² “While many prebiotic foods overlap with fiber-rich options, not all fibrous foods serve as prebiotics," McClelland Newman explains. "Key prebiotic-rich foods to include regularly in your diet are garlic, onions, bananas, artichokes, asparagus, and wheat or whole-grain products like cereals and breads."

Avoid artificial sweeteners

While refined sugar and its proinflammatory impacts are a no-no for gut health, artificial sweeteners aren’t a great option either.¹³ “Artificial sweeteners have been associated with dysregulating the GI tract and may worsen any existing digestive issues, like bloating and gas,” says Kayla Farrell, RDN, registered dietitian and senior account executive at FRESH Communications.

“In fact, a 2024 study published in Frontiers in Nutrition found the artificial sweetener, neotame (a derivative of aspartame), to negatively impact gut health by causing cellular death and leakiness in the intestinal walls,” she adds.¹⁴ Though this predicament of avoiding both added refined sugars and artificial sweeteners may seem like being caught in between a rock and a hard place, there are other options. “Instead, opt for natural sweeteners like honey, maple syrup, or dates,” Farrell advises.

Minimize food additives

In a similar vein, it’s wise to minimize food additives as much as possible when prioritizing gut health. “More and more studies are linking food additives to gut dysbiosis—or an imbalance in the gut leading to less beneficial bacteria and more harmful ones,” says Rachel Gargano, MS, RD, CSSD, CBS, chief registered dietitian at Live it Up.

She also shares that “preservatives, artificial sweeteners, and artificial colors may be linked with intestinal inflammation and permeability, so it’s important to be aware of the ingredients in the products you choose.” The best way to go about skirting these ingredients is to limit the amount of processed foods you purchase and always read the ingredients list on food packaging.

Stay hydrated

“Hydration is key, helping with lubrication of the digestive tract, vitamin and mineral absorption, and balancing the microbiome through increasing motility and excreting waste,” says Leah Murnane, MS, RD, CSSD, LDN, performance dietitian and owner of Lettuce Eat Dessert.

Yet another reason to continue drinking water! To determine your individual needs, Murnane recommends to “aim for at least half of your body weight in ounces of liquid and incorporate foods higher in water to meet your hydration needs.” High-water foods include a range of fruits and vegetables like cucumber, watermelon, lettuce, tomatoes, celery, melon, and summer squash.

Limit ultra-processed foods

The final recommendation this batch of RDs has to offer is reducing the amount of ultra-processed foods you consume. Ultra-processed foods are generally products made from ingredients extracted from foods rather than from whole foods themselves. “Ultra-processed foods tend to be higher in artificial ingredients, refined sugar, and saturated fat while being lower in fiber," says Samantha MacLeod, RDN, registered dietitian and manager of nutrition communications at FRESH Communications. "These properties can negatively impact the balance of bacteria in our gut microbiome."

Research backs these findings, too.¹⁵ “Studies have shown that high consumption of ultra-processed food can change the gut microbiome and lead to inflammation, which could potentially lead to other negative impacts,” MacLeod adds. While an ultra-processed treat every now and again is okay, try to look for more whole food-based options, like low-ingredient cheese crackers instead of your favorite cheese puffs.

The bottom line

With all this insightful wisdom, the major take-home from these RDs is that there are so many ways to improve and maintaing good gut health. And these don’t only include nutrition-related actions—a variety of lifestyle choices can make a significant difference.

If you find yourself violating a handful of these gut health tips and are feeling overwhelmed, try to choose one recommendation that seems most doable and fully embrace it for a few weeks. You might be surprised by how that might motivate you to adopt another tip and things may spiral in a positive way from there.