The new year is a time when many people think about ways to improve their health. In fact, nearly 80% of New Year’s resolutions are health-related goals to improve one’s daily life. While a lot of that focus is on losing weight or changing lifestyle habits like quitting smoking, some look to work on other aspects of their health.
One area of health that many people are focusing on this year is their gut health, as it can impact one’s overall well-being. To help you get started, the gastroenterology specialists at UAB Medical West are here to share tips and advice on how to improve your gut health in 2025 and beyond.
Tips to Improve Your Gut Health in 2025
Whether you have a digestive health condition, like Irritable Bowel Syndrome (IBS), or just want to improve your overall well-being, the following tips can be beneficial to your gut. As with any lifestyle change, consult with your primary care physician before implementing any of these recommendations into your daily routine.
1. Eat a Gut Healthy Diet
A healthy diet rich in fruits and vegetables can provide many benefits, especially for your digestive health. These foods, in particular, are especially beneficial to your gut:
- Berries – Along with containing dietary fiber, berries contain prebiotics that promote the growth of good bacteria in your gut.
- Cruciferous Vegetables – These types of vegetables contain compounds that have been shown to lower your risk of colon cancer.
- Leafy Greens – Greens, like spinach, contain fiber and antioxidants, making them ideal for those with digestive health concerns.
- Root Vegetables – These types of vegetables contain nutrients that are essential in supporting your gut’s probiotic bacteria.
- Ginger – A well-known home remedy for stomachaches and nausea is to consume ginger either in tea or as a supplement.
Many of these fruits and vegetables can be grown in Alabama. For maximum benefits, consume them while they are in season or choose organic options.
2. Exercise Regularly
Regular physical activity can help improve your health in a variety of ways. When it comes to your digestive health, exercise helps to enrich the diversity of your gut microflora. For maximum benefits, exercise a minimum of 30 minutes per day. This can include walking around the block or on a treadmill, lifting weights, practicing yoga, or any other form of full-body movement. To make exercise more fun and engaging, consider partaking in social activities like dancing or fitness classes, which add a social element to your routine.
3. Drink More Water
You know that you need to drink enough water to keep yourself hydrated. But did you know that drinking water benefits your digestive health as well? By drinking the recommended 6-8 glasses of water per day, you can reduce inflammation in the gut, eliminating that stubborn bloat we often see midday.
Ways to Make Drinking Water a Bit Easier
- Flavor the water with fruits like lemon, cucumber, or berries.
- Use a marked water bottle to track your intake throughout the day.
- Set reminders on your phone to keep yourself on track.
- Associate bathroom breaks with water intake, making sure to drink a glass of water before or after you use the restroom.
- Incorporate water-rich foods into your diet, like watermelon and celery.
4. Get Enough Sleep
Sleep impacts many areas of your overall well-being, including your gut health. As circadian rhythms guide the activity of gut bacteria, it is recommended you follow a regular sleep schedule. A healthy adult should ideally get seven hours of sleep per night. If you have difficulty sleeping, consider seeing a sleep specialist.
5. Manage Your Stress
Mental health and physical health are closely linked. This is especially the case when it comes to gut health. Stress can worsen a lot of digestive health issues, including IBS, heartburn, acid reflux, bloating, and more. Consider meditating or practicing other forms of stress management. These practices can:
- Relax your muscles
- Restore gut bacteria
- Improve overall gut function
If your stress is more than you can handle at home, consider seeking the services of a licensed mental health counselor, who can help you learn more about proper coping mechanisms.
6. Take Probiotic Supplements
If you do not get enough probiotics from food, you can take supplements. Containing the beneficial bacteria your gut needs to function properly, these supplements offer a variety of health benefits. It’s even recommended to take them after finishing a course of antibiotics to treat an illness in order to rebalance your gut bacteria.
There are many over-the-counter options available in varying types and amounts. As with any supplement, check with your doctor before beginning to take probiotics. They can help you determine whether this type of supplement is right for you or recommend dietary changes instead.
7. See Your Doctor
Getting a check-up allows you to share your health concerns, including those related to your gut, with your primary care physician. From there, they can order further testing, refer you to specialists, or provide you with treatment options tailored to your specific condition.
If you currently do not have a primary care physician, UAB Medical West has several available at our health centers. Contact us today to schedule an appointment if you are due for a regular physical or need testing for potential digestive issues, such as a routine colonoscopy.
Improve Your Digestive Health at UAB Medical West
Regardless of what your gut health needs are, UAB Medical West’s gastroenterology team is here to help you meet them. Our specialists can find the treatment you need to manage any digestive health concern. To schedule an appointment, contact us today. We look forward to helping you feel your best in 2025 and beyond.
Manage Your Digestive Health Issues at UAB Medical West
When suffering from digestive health issues, you want fast, effective relief. The gastroenterology specialists at UAB Medical West can help. We can create a treatment plan to address the root cause of your symptoms. For more information or to schedule an appointment with one of our team members, contact us today.