7 Dietitians Share Their Biggest Gut Health Game-Changers

Looking to change up your habits for better gut health? Registered dietitians are the experts to consult. These pros get their knowledge from a robust education in nutrition, though sometimes their tips also come from personal experience. (They’re not immune to GI challenges!) In fact, quite a few dietitians enter the field of nutrition because of their own transformative experiences with food and gut health. Here are the biggest power moves seven dietitians have made to improve their own digestive systems.

• ABOUT OUR EXPERTS: Anna Smith, M.S., R.D.N., L.D.N., is a registered dietitian nutritionist and owner of Anna Smith Nutrition in Nashville. Alyssa Simpson, R.D.N., C.G.N., C.L.T., is a digestive health dietitian in Phoenix. Bonnie Newlin, M.P.A., M.S., R.D., C.D.N., C.L.T., is a registered dietitian and founder of Crave Nourishment. Christina Iaboni, R.D., is a registered dietitian. Bess Berger, R.D.N., C.D.N., C.L.T., is the registered dietitian behind Nutrition by Bess. Seema Shah M.P.H., M.S., R.D., I.F.N.C.P., W.I.M.I.-C.P, is a registered dietitian and founder of Seema Shah Integrative and Functional Nutrition.

1. Eating More Variety

“Variety is key for gut health, so I always switch up the fruits and vegetables I buy each week,” says Anna Smith, M.S., R.D.N., L.D.N., a registered dietitian nutritionist and owner of Anna Smith Nutrition in Nashville. “The more variety I eat, the greater the diversity of nutrients and fiber my gut bacteria have to thrive on.” (Indeed, a 2022 study found that dietary variety was related to a greater diversity of beneficial gut microbes.) 

The payoff? For Smith, it’s enhanced immunity. Since prioritizing eating the rainbow, illnesses have been few and far between. Take a culinary adventure by adding a less familiar fruit or veggie to your grocery cart each week—or consider a visit to a local ethnic market to check out produce you’ve never tried before.

2. Diaphragmatic Breathing

Believe it or not, better gut health could start with your breath, according to Alyssa Simpson, R.D.N., C.G.N., C.L.T., a digestive health dietitian in Phoenix. “I do diaphragmatic 4-7-8 breathing for nervous system regulation,” she says. This soothing technique involves breathing in for a count of four, holding the breath for a count of seven, and then releasing for the count of eight. It’s an instantly accessible way to activate the parasympathetic nervous system, also called the “rest and digest” system. 

“Since stress is a huge driver of my gut issues, I use this breathing technique to retrain my nervous system’s response, which helps calm digestion and improve gut motility,” Simpson says. Since incorporating this breathwork regularly, she’s noticed a downturn in her acid reflux and enjoyed more regular toilet time. Good to know that if you notice a link between your stress and digestive health, some of your most helpful solutions might not have a thing to do with food!

3. Starting Meals with Fiber

We all know how important fiber is for gut health—but getting enough can fall by the wayside when life gets busy. To combat this, dietitian Bonnie Newlin, M.P.A., M.S., R.D., C.D.N., C.L.T., founder of Crave Nourishment, makes a point to start each meal with a source of fiber. 

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Some of her favorite choices (such as asparagus, garlic, and onions) contain inulin, a prebiotic fiber that’s particularly beneficial for lowering inflammation. Managing inflammation is important for all of us—and it’s especially personal for Newlin. “This has been key in managing my lipedema, a condition affecting 11 percent of women, in which reducing inflammation is crucial,” she says. (FYI: Lipedema is a chronic condition marked by the unusual accumulation of fat tissue, often in the lower body.)

Any meal of the day is an opportunity to put fiber first. Try whole grain oatmeal or toast with breakfast, dive into a green salad at lunch, or eat a veggie side before digging into other foods come dinnertime.

4. Drinking Water Before Anything Else

While you’re putting first things first, don’t forget about good old-fashioned H2O! “A simple but really effective strategy that has helped improve my gut health is drinking a full glass of water when I wake up, before having my coffee,” says registered dietitian Christina Iaboni, R.D. “Since prioritizing this, my bowel movements are easier to pass and more frequent.” 

It makes sense, since hydration is a well-established key to smoother digestion. “Sometimes, adequate hydration can be overlooked, but it makes a big impact in promoting regular bowel movements, especially if you eat a high-fiber diet or are trying to increase your fiber intake,” Iaboni says. To make it even easier, try keeping a carafe of water at your bedside and taking a drink as soon as you wake up.

5. Taking a Morning Walk

Dietitian Emily Hulse, M.S., R.D., of Emily Grace Nutrition, says a morning walk is her digestive ride-or-die. “Taking a morning walk benefits my gut health in a few ways,” she says. “First, walking physically helps my digestion so I can be more regular in the restroom. Second, morning sunlight is beneficial for our circadian rhythm (our sleep and wake cycle), which in turn, helps the gut-brain connection. Lastly, taking a morning walk lets me take a deep breath, turn away from my cell phone, and be present for just a few moments.” Again, every little bit of stress relief adds up for gut health.

While a morning walk may be optimal, it might not fit into your schedule. That’s okay! Focus on getting in a walk whenever you can. Some research has identified total number of steps as a predictor of improved gastrointestinal symptoms, suggesting that getting enough movement is more important than when you move.

6. Eating Fermented Foods

It’s hard to overstate the benefits of fermented foods for gut health. Time and again, research has shown that eating more of them delivers helpful probiotics to the digestive system, increases diversity in the gut microbiome, decreases inflammatory proteins, and more.

Read More: The 8 Most Gut-Friendly Foods On The Planet

It’s no wonder, then, that some dietitians strive to eat them every day. “I include fermented foods like kefir, yogurt, sauerkraut, kimchi, or miso in my daily routine,” says registered dietitian Bess Berger, R.D.N., C.D.N., C.L.T., of Nutrition by Bess. “Since the gut-skin connection is real, this proves to be a big plus!” That’s right; in addition to experiencing improved digestion since incorporating ferments daily, Berger has also noticed healthier skin.

7. Chewing Food Thoroughly

The advice to mindfully chew your food isn’t an old wives’ tale. According to Seema Shah M.P.H., M.S., R.D., I.F.N.C.P., W.I.M.I.-C.P, of Seema Shah Integrative and Functional Nutrition, it can make a real difference to digestive wellness.

“Chewing my food thoroughly, like 15 to 20 times per bite, was a game-changer for my gut health,” she says. “Not only does it force me to slow down and be more mindful when eating, which has its own benefits, but it also helps break down foods, making it easier to digest and absorb them.” She says she has noticed less bloating, indigestion, and overeating—and more enjoyment of food—as a result. 

Granted, slowing down your eating may take some time. “Training yourself to chew every bite 15 to 20 times definitely takes repetition,” Shah says. “Don’t be hard on yourself if it takes longer to get there, and don’t give up! Every attempt and chew count.”