1) Eat Fibrous Foods Fiber is good for your gut for multiple reasons: A) Adds "bulk" to your stool, helping bowel movements. B) Acts as a “prebiotic,” serving as food for healthy gut bacteria. Eat fibrous foods like: • Fruits • Nuts and seeds • Leafy green vegetables

2) Eat Fermented Foods Fermented foods contain numerous beneficial bacteria that support a healthy gut. Some staples to include in your diet are: • Kefir • Yogurt • Kombucha • Sauerkraut Just be wary of the added sugars in some of these products.

3) Drink Bone Broth Bone broth contains dense nutrients and collagen protein. Collagen works to: • Prevent gut from leaking toxins into your body • Protect the mucosal layer of the GI system • Repair damaged tissue For best results drink it first thing in the morning.

4) Eat a Diverse Diet A diverse diet contains diverse vitamins, minerals, and antioxidants. And diverse nutrients lead to a diverse gut. Eat a wide array of: • Fish • Nuts • Fruits • Meats • Vegetables These will diversify the microbiota in your gut.

5) Use an Eating Window Continuous eating throughout the day puts a ton of strain on the digestive system. Your gut needs time to rest and recover. Establish an eating window like 16:8 to give your gut adequate time and space to heal.

6) Avoid Processed Food Processed foods are typically high in: • Added sugars • Unhealthy fats • Artificial additives These all disrupt the balance of bacteria in the gut and lead to chronic inflammation. Opt for whole, unprocessed foods whenever possible.

7) Limit Alcohol Alcohol also destroys the balance of the gut microbiota. It also leads to massive digestive issues, inflammation, and impairs gut function. It’s best to avoid entirely, but at least try cutting your intake to a couple of times a week.

8) Stay Hydrated Sufficient water intake is crucial for: • Absorbing nutrients • Breaking down food • Flushing out toxins and waste To promote healthy digestion and a healthy gut, hydration is crucial.

9) Manage Stress Levels Stress activates the body’s “fight-or-flight” system. But to digest food properly, it’s crucial to be in the “rest-and-digest” state. A few ways to lower stress: • Meditation • Breathwork • Hard exercise Being low stress supports a healthy gut.

10) Sleep Lack of sleep impairs the gut. Sleep is necessary for: • Digestion • Regulating hormones • Supporting the immune system All are crucial for maintaining a healthy gut. Get on a consistent schedule, optimize your environment, and aim for 8 hours a night.

11) Stay Active Exercise increases blood flow throughout the body, including to the gut. It’s also been shown to positively influence the gut microbiota composition. Try strength training 2-3x times a week and doing some form of light cardio for 120 minutes weekly.

11 ways to improve your gut health: • Sleep • Stay active • Limit alcohol • Stay hydrated • Manage stress • Eat fibrous foods • Drink bone broth • Eat a diverse diet • Eat fermented foods • Avoid processed food • Use an eating window

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@chrisboettcher9 Bone broth is a banger. I love sauerkraut too. I came from a specific world region for it too, so it aligned perfectly with my body. 💯