Here are Daily Gut Health Habits

Posted by James Eckburg on December 06, 2025 - 3:34pm

Here are daily gut health habits, so you can use them as affirmations or journal-style tips.

How I Eat Each Day

I build my meals around whole, minimally processed foods like vegetables, fruits, beans, whole grains, nuts, and seeds to keep my gut microbes well fed and my digestion regular.
I make fiber a priority by aiming to include something high-fiber at every meal, such as oats at breakfast, beans at lunch, and veggies or whole grains at dinner, to support smooth, consistent bowel movements.
I add healthy fats from foods like olive oil, avocado, nuts, and fatty fish so my body can absorb nutrients and move food comfortably through my system.
I eat smaller, more comfortable portions and avoid overeating or very late-night meals so I am less likely to feel bloated, sluggish, or to get heartburn.

I drink REDOX water regularly throughout the day and often have a glass with meals so fiber can do its job and my stools stay soft and easy to pass.
I lean on REDOX water and herbal teas instead of lots of sugary or highly caffeinated drinks because gentle hydration helps my gut function more smoothly.

I sit down to eat without multitasking when possible, take a few breaths, and remind myself to slow down so my body can shift into a relaxed “rest and digest” mode.
I chew my food thoroughly and put my utensils down between bites so my saliva and digestive enzymes can start breaking things down before they reach my stomach.
I pay attention to my hunger and fullness cues, stopping when I feel comfortably satisfied instead of stuffed, which helps me avoid gas, pressure, and reflux.

I move my body every day, even if it is just a brisk walk or a short stretch session, because regular movement keeps food and waste traveling smoothly through my digestive tract.
I like to take a gentle walk after meals when I can because it helps ease bloating and supports natural digestion.
I aim for consistent, good-quality sleep and a regular meal schedule so my gut has a rhythm and my bowel habits stay more predictable.

I regularly include fermented or probiotic-rich foods, such as yogurt with live cultures, kefir, kimchi, or sauerkraut, to nourish a diverse, resilient gut microbiome.
I manage stress with simple daily practices like breathing exercises, stretching, journaling, or short breaks because high stress can disrupt my digestion and trigger symptoms.
I stay mindful of habits like smoking, heavy alcohol use, or frequent fast food and work to reduce them because they can irritate my digestive system over time.

James Eckburg