25 Great Ways to Boost Your Gut Health

8. Minimize use of certain painkillers

Ibuprofen might be your go-to when your joints are aching or your head is pounding, but studies show the use of nonsteroidal anti-inflammatory drugs (NSAIDs) at high doses or over a prolonged period of time can do a number on your gut. The medications can irritate and thin your stomach lining and interfere with your body’s natural healing process. One study published in Gastroenterology found that about half of patients who took NSAIDs regularly had gastric erosions, and 15 to 30 percent had ulcers. Common NSAIDs include aspirin, ibuprofen (Motrin, Advil), naproxen (Aleve), ketorolac (Toradol) and oxaprozin (Daypro). If you take an NSAID daily and you’re worried about your gut health, consider talking to your doctor about alternatives. 

9. Be wary of food additives

Emerging research indicates that some of the hard-to-pronounce ingredients in packaged foods are particularly bad for gut health. Several recent studies revealed that emulsifiers — additives designed to improve texture and shelf life — can damage the lining of the gastrointestinal tract and disrupt the gut microbiome, possibly triggering inflammation and disease. Other common additives,  including artificial sweeteners, preservatives, microparticles and artificial colors, have also been linked to gut irritation or imbalance, according to a 2024 review published in the journal Nature. For example, says May, the sorbitol found in many sugar-free gums and low-calorie drinks causes bloating and diarrhea in some of her patients. “I do try to tell people to avoid artificial sweeteners,” she says.

Get quality sleep, aiming for at least seven hours a night, on a regular schedule.

Sam Island

10. Set a sleep routine

Poor sleep can disrupt your gut microbiome, weaken your immune response and make constipation more likely, research shows. Chey recalls one study in which his team examined the prevalence of IBS symptoms among nurses. The nurses who worked rotating shifts — so their schedules constantly changed — had dramatically higher rates of IBS compared to nurses on regular night shifts. Those working steady day shifts had the fewest symptoms. The takeaway? Disrupting your circadian rhythm can lead to gut dysfunction. Aim for at least seven to eight hours of quality sleep each night, ideally on a regular schedule. 

11. Check for vitamin D deficiency

Vitamin D is best known for supporting bone health, but it also plays a key role in gut health. Low levels have been linked to inflammation and a higher risk of conditions such as inflammatory bowel disease, IBS and colorectal cancer. A 2021 analysis of 28 studies found that people with higher vitamin D levels had a 39 percent lower risk of colorectal cancer. Yet as many as 1 in 10 Americans is deficient, according to the Centers for Disease Control and Prevention. Ask your primary care doctor to check your vitamin D level with a simple blood test, Ness suggests. If your levels are low, a supplement can help. 

12. Get screened for colon cancer

Colorectal cancer is now the second leading cause of cancer death in the United States, and it’s most common in older adults, May says. But it’s also one of the most preventable types of cancer — if you catch it early. Screening tests like colonoscopies can spot precancerous polyps before they turn dangerous. According to the latest guidelines, if you are at average risk, you should get screened at age 45 and continue until age 75, when you should talk to your doctor about whether to continue. And if you’re dreading the colonoscopy prep, don’t stress  —  there are several less invasive screening tests. “You can do a stool test in the comfort of your own home,” says May. “What’s key is that you get one of these tests done.” (Learn additional ways to make the procedure easier in 10 Ways to Have a Better Colonoscopy.)

13. Do your Kegels

You’ve probably heard of Kegels for bladder control, but these simple squeeze-and-release moves can also boost your gut health, says Rena Yadlapati, a gastroenterologist and professor of gastroenterology at the University of California, San Diego. Kegels help strengthen the muscles in the pelvic region, including the ones that support your anus and rectum. That means better bowel control, less constipation and maybe reduced bloating.  One small 2022 study found that the exercises significantly reduced bowel symptoms, including constipation and fecal incontinence, in people with inflammatory bowel disease, with over 60 percent reporting improvement.

14. Upgrade your toilet habits

Scrolling on the toilet? It might be time to stop. “It’s become very common for people to read the newspaper or be on their devices and spend 15 to 20 minutes on the toilet, which leads to a lot of straining and pressure,” Yadlapati explains. In fact, those who use their smartphones on the toilet face a 46 percent increased risk for hemorrhoids, according to a survey presented at Digestive Disease Week 2025. The habit also can weaken pelvic floor muscles over time. (For more great tips, read Insider Secrets From a Top Colorectal Surgeon.)

One of the easiest ways to spot GI health issues is simple: Peek in the toilet before you flush. “A lot of people don’t look at their stool, and you should,” May says. A red or tarry black color can signal bleeding in the digestive tract and should prompt a call to your doctor. And pay attention to texture: A hard, pellet-like stool could mean constipation, while very loose or watery stool points to diarrhea. Occasional diarrhea isn’t unusual, May says, but if you’re having it consistently, it’s worth getting checked because it could be a sign of an infection or another problem. (For more details, read How Do I Know If My Poop Is Healthy?)

Staying active can reduce your risk of constipation by as much as 34 percent.

Sam Island

15. Move your body

Here’s yet another compelling reason to exercise regularly: It keeps your digestive system running smoothly. Exercise should be part of the prescription for anyone suffering from constipation, Chey says. In fact, a 2024 review study published in the Journal of Global Health that analyzed 13 studies found that staying active can lower your risk of constipation by up to 34 percent. Other research links regular exercise to a 15 to 66 percent reduction in IBS symptoms. “Exercise is critical,” says Chey. Whether you’re walking, jogging or dancing around in your living room, simply moving more will also help keep things moving in your gut. 

16. Probiotic supplements are not a quick fix

With all the buzz about the gut health benefits of probiotic foods, probiotic supplements might seem like a no-brainer, but studies have been inconclusive about their benefits. The problem, Chey says, is that probiotic manufacturers use a one-size-fits-all strategy. 

“If you profile people’s microbiomes, you’ll find that they’re incredibly different, right? And people are genetically incredibly different, what they eat is incredibly different, the amount of stress they’re under is incredibly different, and so on.” So it’s not surprising that a universal pill doesn’t work for everyone.

If you’re still curious, Chey recommends choosing a supplement with some supporting evidence behind it. If you see no benefits after a month or two, stop taking it, because it’s likely “a complete waste of money.” (For guidance, see How to Buy Probiotics That Work.)

17. Eliminate or reduce foods that make you gassy or bloated

If you feel bloated, gassy or uncomfortably full after meals, a new food intolerance might be to blame. May says many of her patients think their diet can’t be the reason for their digestive issues since they were always able to eat fried chicken, ice cream and other treats. “I have to remind people that your gut changes with age,” she says. “So things that you may have tolerated in your 20s or 30s, you might not tolerate as well in your 50s or 60s.”

Lactose intolerance is the most common culprit, and other triggers include fatty foods, gluten and artificial sweeteners. If a new digestive issue pops up, it’s worth a conversation with your doctor, says May. 

Sometimes a simple diet tweak can make a big difference. Yadlapati suggests that instead of cutting out foods that have a reputation of causing acid reflux and other gastrointestinal issues, identify your own personal triggers. “What is one person’s trigger might be very different from another’s,” she says. Keep a food journal for a week or two to identify patterns. Eating in moderation is also key, says Yadlapati. Try to adopt the Japanese practice of hara hachi bu: stopping when you’re 80 percent full.

18. Try kiwi as a natural laxative

You’ve probably heard that prunes are the go-to natural remedy if you’re experiencing constipation. But newer research suggests the lesser-known kiwifruit may be equally effective. A 2021 study published in the American Journal of Gastroenterology found that eating two kiwis daily worked as well as six prunes or a fiber supplement for relieving constipation, with fewer side effects. May said she recommends one to two kiwifruits a day to her patients with constipation. “They love it, and it’s easy,” she says. “You can carry a kiwi around most of the day and use a spoon.” Kiwis are naturally high in fiber and contain actinidin, a digestive enzyme that helps break down food and keeps things moving. 

19. Sit smarter to go easier

It’s true: Improving your bathroom posture can relieve constipation. Squatting changes the angle of the rectum, helping stool pass more easily, Ness says. Since actual squatting isn’t practical (or easy on the knees), you can get the same effect by putting your feet on a low stool, raising your knees above your hips and leaning forward. Products like the Squatty Potty are designed for that purpose, Ness says, but any low stool will work. A study published in the Journal of Clinical Gastroenterology found that 90 percent of people strained less, and 71 percent had faster bowel movements, when they used a stool while on the toilet. 

Wearing a tight belt may increase acid reflux and significantly slow the esophagus’ ability to clear acid. Dress in loose clothing to avoid this.

Sam Island

20. Avoid snug-fitting clothing 

Acid reflux is not just about what’s on your plate; it can also be caused by excess pressure on your abdomen. “Normally, everything is supposed to move down and south, as it would in a plumbing system,” says Yadlapati. “But when the pressure gets backed up into the stomach, the gradient shifts so that now the pressure is moving from the stomach upwards.”  

A study published in Gastroenterology found that wearing a tight belt increased acid reflux eightfold and significantly slowed the esophagus’ ability to clear acid, especially after meals. High-waisted pants, leggings and shapewear, belts and even tight bras can exacerbate symptoms. “I’ve had patients, older women, that say they stopped wearing their bra ... and they’ve had a significant improvement in their symptoms,” Yadlapati notes. 

21. Choose the gentlest laxatives

If you rely on laxatives for regularity, Ness and Yadlapati say the safest ones for long-term use are osmotic laxatives that draw extra water into your stool, making it softer and easier to pass. One of the most common is polyethylene glycol, sold under brand names such as MiraLAX, GlycoLax or ClearLax. 

“It’s not going to work overnight,” Yadlapati says. “Give it at least several days to a week.” Unlike stimulant laxatives, which can cause dependency and cramping, osmotic types are generally well tolerated and don’t overstimulate the gut. For some people, fiber supplements like psyllium can help too, says Ness, though they may cause gas or bloating at first. No matter what you’re using, you should let your doctor know if you’re using any laxative regularly. 

22. Consider pelvic floor testing for persistent constipation

If constipation persists despite trying the remedies above, or if you feel like you can’t fully empty your bowels, what you’re eating and your stool consistency may not be the problem, Yadlapati says. In older patients, sometimes constipation can happen if their pelvic floor muscles are weak or not coordinating properly with the surrounding muscles and nerves. Pelvic floor therapy can usually help with that. Ask your doctor about whether you need a test called “anorectal manometry” to see if that’s the source of your problems, Yadlapati suggests. 

23. Adjust your sleep setup

If you’re struggling with reflux, bloating or general digestive discomfort, try not to eat within three hours of bedtime, Yadlapati advises. Lying flat can make you more susceptible to acid reflux because of the lack of gravity pushing things in the right direction, so elevating your head may help. You can raise the head of your bed by 6 to 8 inches by placing bricks or books underneath the bedposts or sleeping with a wedge pillow. Research also suggests that lying on your left side may also ease pressure on your stomach and intestines. 

24. Practice belly breathing

If you’re dealing with acid reflux, breathing exercises can help. “Diaphragmatic breathing, or belly breathing, like what we do in yoga or other exercises, helps to strengthen the diaphragm, which is the major barrier between the abdomen and esophagus,” says Yadlapati, adding that it’s also a relaxation strategy that can calm the hypersensitive nerves causing the reflux sensations. A 2023 systematic review that examined 11 studies found that diaphragmatic breathing training could reduce reflux symptoms in certain patients by improving the function of the esophageal barrier.  

25. Don’t be afraid to try a proton pump inhibitor

For persistent symptoms, acid-suppressing medications called proton pump inhibitors, like Prilosec or Nexium, are highly effective, Yadlapati says. Taken before meals, they suppress the secretion of acid in the stomach and have been a cornerstone of reflux management since the late 1980s. Although Yadlapati says some studies raised concerns about links to conditions like osteoporosis and dementia, more rigorous studies recently “have actually debunked those, saying that those are not actual cause-and-effect relationships,” Yadlapati says. “If they’re working for you, we do not recommend discontinuing them.”