As we welcome the New Year, jumping into big, sweeping changes is tempting. But let's remember: true, lasting transformation happens in small, sustainable steps, not overnight overhauls. Sometimes, we aim really high–it’s in our nature. However, not only can that add to an already-looming sense of overwhelm, but when we aim high and miss, we end up feeling like we've failed…and that's the last thing we need.

One area that's quietly crucial but often gets overlooked is our gut health. This little powerhouse is at the foundation of so many things – from how well we sleep and how clear our minds feel – to the strength of our immune system. So, while it's a great time to focus on our gut health, let's break it down into bite-sized, manageable habits that effortlessly fit into our daily lives. I’m sharing five impactful ones with you that are easy enough to start right away – all science-backed (details I’ll also share with you).

Here's how we’ll do this: under each main habit, I've got some micro-habit suggestions for you. Consider how to layer these onto your current daily habits as you read. It’s all about taking small, consistent steps that weave seamlessly into our routine, significantly boosting our gut health. Try mastering one before adding another, as the ultimate goal is to feel better inside and not more stressed. And remember, this isn't a race. Even a 1% improvement daily adds up to 99% over 99 days. Consistency and patience are key here.

And here's a little trick to help them stick: habit stacking. It's all about linking a new habit with an existing one. Say you want to add 10 minutes of meditation or deep breathing [new habit] to your day. You could slot this in right before your morning coffee [current habit]. Eventually, these will go hand in hand.

Habit #1: Chew Your Food Thoroughly

Why it matters:

Digestion is a north-to-south process that begins in the brain before food even enters your mouth. Feeling calm is key because relaxation directs blood flow to your digestive system to prepare for what's to come. On the other hand, under stress, your body is in 'fight or flight' mode. Your energy will go to your muscles and brain instead–as your body prepares for what it interprets as a need to flee danger quickly (Cherpak, 2019). Also, the longer your food hangs out in your mouth, the more time your body has to cue your brain to start producing the right enzymes (especially for carbs, as these are initially broken down in the mouth).

Once food hits your stomach, signals are sent to release the acids, enzymes, and hormones needed to kill off pathogens, break down your food, and prepare it for absorption. If all goes well from top to bottom, your small intestine does a fantastic job absorbing the nutrients, while your large intestine takes care of the leftovers, feeding your gut microbiome and processing the rest. But if things go awry, you might be paving the way for bloating, heartburn, and other digestive issues, including dysbiosis (imbalanced gut bacteria) and other unpleasant consequences (Senchukova, 2023).

So, the bottom line? Take your time with your meals. Your gut will thank you for it!

Micro-habit ideas to stack:

Set down your fork between bites during a meal (This can help you make a conscious effort to slow down, relax, and chew, chew, chew. We’re aiming for 30-40 chews per bite).
Before eating, take three deep breaths, turn on some of your favorite music, or think a few thoughts of gratitude.
As soon as you sit down to eat, set a timer. You’ve now given yourself permission to sit and eat for this whole entire time block.

Habit #2: Build a Balanced Plate

Why it matters:

Balancing our meals means building each plate with protein, fiber, and healthy fat. These macronutrients all play a significant role in both our gut health and blood sugar regulation – and the two are deeply connected.

Proteins and fats are essential for repairing and building cells, including those in our guts. Complex carbohydrates think non-starchy veggies like leafy greens and also beans, provide fiber. Fiber is like a feast for our gut bacteria. It is the key to producing lots of beneficial bacteria in our gut (Fu et al., 2022). So, by eating a variety of food, we’re helping to keep our gut bacteria happy and diverse, which in turn helps our digestion and overall health.

An analogy that can be helpful to visualize the way these macronutrients interact is a campfire. Think of the complex carbohydrates as the fire starters…the tinders. These keep the flames going, but they burn out quickly (which is why a bag of chips won’t fill you up). Fat represents the logs of the fire. This long, steady energy can keep the fire burning for a long time (and keep you feeling full). The protein is the wooden stool you sit on next to the fire. It will also keep you feeling satiated, and though your body prefers to use protein as building blocks for your body, if it runs low on carbs or fats, it can use your stool/protein as emergency fuel.

This is considered a tiny habit because it is supposed to be simple, so try to keep it simple. This can mean using leftovers and quick-fix items to keep this process as easy as possible. Your plate does not need to be pretty!

Micro-habit ideas to stack:

Every time you begin planning your meal, think to yourself, “fat, fiber, protein”. (This will help you avoid eating “naked carbs” (carbs eaten by themselves), which can spike your blood sugar – as well as ensure you get enough protein and fiber.
When you get out a piece of fruit to eat, grab almond butter, avocado, or cottage cheese to dip it in.

Habit #3: Establish a Soothing Bedtime Routine

Why it matters:

Good sleep is vital for gut health, and studies show a bi-directional connection between the two (microbiota can affect the quality of our sleep, and our sleep hygiene can affect the terrain of our gut).

There are several ways in which the two of these are connected. One of these ways is the connection between serotonin and melatonin. It’s estimated that our gut bacteria produce 90% of our serotonin, a melatonin precursor (Neroni et al., 2021). Because melatonin is directly connected to our circadian rhythm and sleep-wake cycle, our gut can significantly disrupt sleep.

Therefore, a calming bedtime routine can significantly enhance sleep quality because a good night’s sleep can be so important.

Micro-habit ideas to stack:

After dinner, dim the lights or put on blue-light-blocking glasses.
After you change into pajamas, decide to put screens away.
After you brush your teeth, practice a deep breathing exercise.

Habit #4: Stay Hydrated

Why it matters:

Water has several vital functions, such as improving cell communication, transporting nutrients, regulating body temperature, and improving oxygen delivery to the cells – but an adequate intake of water also helps maintain a healthy gut environment by allowing the body to remove waste and flush out toxins.

Aiming to get at least half of your body weight in ounces of water daily is the goal, and adding electrolytes can enhance absorption and hydration. You could do this by adding trace mineral drops or one of our favorites, LMNT (which also comes in flavors and is sugar-free).

Micro-habit ideas to stack:

Carry a large water bottle with you throughout the day, and take a drink every time you get up.
Take a drink whenever you look at the clock (or your phone).

Habit #5: Incorporate Regular Exercise

Why it matters:

Exercise impacts the gut microbiota significantly, with a combination of aerobic and resistance training having the most extensive beneficial effects. Eliminating exercise and returning to a sedentary lifestyle has been shown to reverse the effect in as little as three weeks (Boytar et al., 2023). Exercise can improve the diversity of your gut bacteria, which is essential for many different areas of your health, but it can also help improve blood sugar regulation and reduce inflammation (Monda et al., 2017).

A little note here. Exercise does not have to be intense for it to be beneficial. In fact, some studies even show that high-intensity workouts are tied to a “leaky gut” (Ribeiro et al., 2021). Therefore, we’re just going for some light cardio and moderate weight lifting, working out different muscle groups until they feel close to failure. This is where benefits are seen.

Micro-habit ideas to stack:

Pick 2-3 days per week, and add a 20 minute strength training session before/after a daily occurrence (such as waking up, eating a meal, or a scheduled event).
Lay out gym clothes right before getting into bed the night before a workout so your morning starts on autopilot.
If you regularly go on walks, choose a route that goes uphill or incorporates stairs.

Give yourself grace and enjoy the process.

Transforming your gut health doesn’t have to be overwhelming. By adopting these five simple habits (as slowly as you need to), you can make meaningful progress towards a healthier gut and, consequently, a healthier you. Take it one step at a time, and remember, the journey to better health is a marathon, not a sprint.