Your gut does more than just digest food—it’s central to your health and well-being. From mood regulation to immunity, a happy gut can lead to a happier and more energetic version of you. Eating a colorful diet, getting enough sleep, and even having a pet can all contribute to a healthier gut, sometimes in surprising ways.

11 habits of people with healthy (and happy) guts

1. They have a diverse and colorful diet

A diverse and colorful diet is a hallmark of a healthy gut. The more variety in the foods you eat, the more varied the nutrient supply for your gut microbiome. Foods like fruits, vegetables, nuts, seeds, legumes, and whole grains each contribute unique fibers, antioxidants, and polyphenols that feed different types of beneficial bacteria in the gut. For example, incorporating a mix of colorful vegetables like red, yellow, and green peppers, along with nuts and seeds such as almonds and chia seeds, can significantly boost gut health by promoting a more balanced microbiome. 

2. They eat fermented foods

Fermented foods are rich in probiotics, the beneficial bacteria that help maintain a balanced gut microbiome. Foods like yogurt, sauerkraut, kimchi, and kefir are excellent sources of these probiotics. Consuming fermented foods regularly can increase the population of good bacteria in the gut, which is essential for keeping harmful bacteria in check. Additionally, these foods help enhance digestion and can even improve nutrient absorption. For instance, the probiotics in kefir aid in digestion and have anti-inflammatory properties that support gut health. 

3. They limit sugar and processed foods

Limiting sugar and processed foods is crucial for maintaining a healthy gut. High sugar intake can promote the growth of harmful bacteria and yeast in the gut, leading to imbalances that may result in digestive issues and inflammation. Processed foods often contain additives, preservatives, and unhealthy fats that can disrupt the gut microbiome. Reducing your consumption of sugary and processed foods allows beneficial bacteria to thrive, which helps maintain a balanced gut environment. For example, replacing sugary snacks with whole foods like fruits, nuts, and seeds can significantly improve gut health by providing fiber and essential nutrients that support good bacteria.

4. They load up on fiber

Fiber is a crucial component of a diet that supports gut health. It acts as a prebiotic, meaning it feeds the beneficial bacteria in your gut, helping them to thrive. High-fiber foods include fruits, vegetables, whole grains, legumes, nuts, and seeds. These foods promote a healthy gut, support regular bowel movements, and prevent constipation. Additionally, fiber helps regulate blood sugar levels, lower cholesterol, and reduce the risk of colorectal cancer. To gradually increase your fiber intake, consider adding more plant-based foods to your diet—but start with small portions to avoid gastrointestinal discomfort.

5. They avoid antibiotics whenever possible

Antibiotics are essential for treating bacterial infections, but their overuse can significantly disrupt the balance of your gut microbiome. These medications don’t just target harmful bacteria; they also kill off beneficial gut bacteria, leading to reduced microbial diversity. This imbalance, known as dysbiosis, can cause various health issues, including digestive problems, weakened immunity, and increased susceptibility to infections. To protect your gut health, it’s important to use antibiotics only when necessary and to follow them up with probiotics and prebiotic-rich foods to help restore your gut’s natural balance.

6. They have pets

Surprisingly, owning pets, particularly dogs, can contribute positively to your gut health. Pets often bring a variety of bacteria into your home, which can increase the microbial diversity in your environment. This exposure to different microbes can help strengthen your immune system and promote a healthier gut microbiome. Studies have shown that people with pets, especially those who interact closely with them, tend to have a more diverse and robust gut microbiome than those without pets. 

7. They drink water throughout the day

Water helps keep the digestive system functioning smoothly by aiding in the breakdown of food and supporting nutrient absorption. It also helps prevent constipation, a common issue when fiber intake increases without adequate hydration. Drinking regularly can provide an ideal environment for beneficial bacteria to thrive, reducing the risk of imbalances that can lead to digestive issues and inflammation. Aim to drink at least 8-10 cups of water daily, and consider consuming water-rich foods like cucumbers and watermelon to boost your hydration levels further.

8. They sleep well

During sleep, the body undergoes critical restorative processes that help regulate the gut microbiome. Poor sleep has been linked to disruptions in gut bacteria, which can lead to digestive issues and increased inflammation. Additionally, sleep influences the production of hormones like melatonin, which plays a role in maintaining the balance of the gut microbiome. Therefore, establishing a consistent sleep schedule, creating a sleep-friendly environment, and avoiding late-night meals can all contribute to a healthier gut. 

9. They limit alcohol consumption

Alcohol can disrupt the gut microbiome by increasing gut permeability, which allows toxins and harmful bacteria to enter the bloodstream, potentially leading to inflammation and other health issues. Regular alcohol consumption can also reduce the diversity of beneficial gut bacteria. If you do drink alcohol, it’s important to follow it up with plenty of water and foods rich in probiotics and prebiotics to help restore your gut’s balance. Moderation is key, as even occasional binge drinking can have significant effects on gut health.

Pro tip: If you’re going to drink, opt for straight liquor (gin, rye, whiskey, tequila, vodka) over mixed drinks—they’re lower in calories and gut-harming sugar.

10. They practice mindful eating

Eating slowly and chewing food thoroughly can improve digestion and reduce the likelihood of overeating, which can stress the digestive system. Mindful eating also encourages you to be aware of the body’s hunger and fullness cues and create a pattern that suits your body and lifestyle. By eating regularly throughout the day based on your body and preference, your body will adapt and create a more balanced gut microbiome.

11. They manage stress levels

Chronic stress can negatively impact your digestive system, leading to bloating, heartburn, and altered bowel movements. Stress can also disrupt the gut microbiome, favoring the growth of harmful bacteria over beneficial ones. Incorporating stress-reducing activities like meditation, deep breathing exercises, or regular physical activity can help maintain a balanced gut, improve digestion, and support overall health​.

Why a healthy gut matters

Your gut health is central to your overall well-being, influencing everything from digestion to mental health. Here are a few key reasons why maintaining a healthy gut is so important:

It supports the gut-brain connection

The gut and brain are connected through a complex communication network called the gut-brain axis. This connection means that gut health can significantly impact mood, cognitive function, and even mental health. For instance, disruptions in the gut microbiome have been linked to conditions like anxiety, depression, cardiovascular disease, and even neurodegenerative diseases such as Alzheimer’s and Parkinson’s. 

It boosts immune function

A large portion of your immune system resides in your gut. The gut microbiome interacts with the immune system to help protect your body from pathogens. A healthy gut supports a robust immune response, reducing the risk of infections and chronic diseases. Conversely, an imbalanced gut microbiome can lead to inflammation and a weakened immune system, making you more susceptible to illness.

It aids in digestion and nutrient absorption

Your gut is responsible for breaking down your food and absorbing nutrients into your bloodstream. A healthy gut microbiome ensures that this process runs smoothly, maximizing the absorption of essential nutrients like vitamins and minerals. Additionally, a well-functioning gut helps prevent digestive issues such as bloating, constipation, and diarrhea.

Bottom line

A balanced gut microbiome influences everything from immune function to mental health, making it crucial to adopt habits that support gut health. By incorporating diverse and fiber-rich foods, staying hydrated, getting enough sleep, and being mindful of antibiotic and alcohol use, you can cultivate a healthy gut that contributes to better physical and mental health. Small, consistent changes in your diet and lifestyle can profoundly impact your gut and, in turn, your entire body.