7 Pro Tips to Achieve a Happy and Healthy Gut in 2025

For a better body and mind, having “good gut health” is important, but what does that mean? Gut health is about how well your digestive system works. This includes how your body processes and absorbs food to the balance of tiny organisms living in your intestines.

The bacteria in your intestines are essential to your digestion and overall health. A survey by the American Gastroenterological Association revealed that 40% of Americans say their digestive system affects their daily activities, like exercising, running errands and spending time with family and friends. If this sounds familiar, it is clear why gut health matters.

What is the gut microbiome?

The microbiome is a mix of microorganisms, including bacteria, fungi, parasites and viruses, that live inside our bodies, mostly in our intestines. Each person has nearly 100 trillion bacteria in their intestines. That’s more than the number of cells you have in your entire body! These bacteria help with food digestion, keep our immune system in check and protect us from disease.

Think of the gut microbiome as a bustling city, where the citizens are the different microorganisms that live in it, some helpful and some harmful. They all work to keep harmony and balance, as imbalance can lead to discomfort and health problems.

What are the signs of an unhealthy gut?

Lacking a variety of gut bacteria can increase the risk of gut diseases, like inflammatory bowel disease and irritable bowel syndrome, cardiovascular disease, Type 2 diabetes, obesity and even eczema and allergies. Many things can make your gut unhealthy:

• High-stress levels: Ongoing exposure to stress can alter the gut microbiome, leading to more harmful bacteria than helpful bacteria.
• Diet: Highly processed foods, low in fiber and high in sugar, contribute to inflammation and poor gut health.
• Toxins: Smoking and drinking too much alcohol can cause inflammation that impairs gut function.
• Medications: While necessary to treat infections, using too many antibiotics can kill harmful and helpful bacteria, upsetting the gut's balance.

Common symptoms of an unhealthy gut can include constipation, flatulence, bloating, diarrhea or heartburn. But there are also less obvious signs, like skin issues, such as eczema, and unusual changes in weight.

How to improve your gut health

We want the tiny organisms in our gut to live together happily and peacefully, with more good bacteria than bad. Of course, diet plays a big role in keeping harmony, but people react to foods differently. There are several lifestyle changes you can start to make now to positively affect your gut and overall health.

1. Diet and Nutrition: Aim for a high variety of plant-based foods each week, including nuts, seeds and herbs. Keep it simple to support gut health. You can maintain a high-fiber diet for your best gut health while still enjoying delicious foods. Choose a Mediterranean-style diet with a variety of fruits, vegetables, whole grains and legumes to support your gut.
2. Food sensitivities: Some people might experience food sensitivities, like gluten or dairy. Food sensitivities may not be full-blown allergies, but they can still affect how you feel. Talk to your doctor about testing or try dietary changes if you suspect you may have a sensitivity.
3. Sleep and stress: Prioritize good sleep and stress control to improve gut health. Aim for 7 to 9 hours of sleep every night to let your body repair. You know the phrase “trust your gut?” Stress affects your gut through your nervous system, so manage it for better health.
4. Exercise: This is the most affordable medication for your gut and body! Aim for 150 minutes of moderate-intensity exercise each week, like brisk walking, light cycling or dancing. If you don’t currently exercise regularly, start small with fun activities like walking during TV commercials, gardening or playing with the kids.
5. Supplements: Support your gut health with probiotics (live bacteria found in certain foods) and digestive enzymes. Probiotics add good bacteria, while enzymes help digest food. Foods like Greek yogurt, kimchi and kombucha contain probiotics. Always talk to your doctor before starting supplements to ensure they’re safe.
6. Stay hydrated – Drink plenty of water to aid with digestion and keep your gut lining healthy. This supports the balance of good bacteria that regulate your bowel movements, prevent constipation and break down foods.
7. Reduce Harmful Habits: Quit smoking and cut back on alcohol to improve gut health. Regularly drinking alcohol can irritate the gut and inflame the intestines (gastritis). Ochsner’s smoking cessation program or challenges like “Alcohol Free for 40” keep you motivated to make healthy choices.

If all these tips feel like too much, start with one. For example, add one serving of vegetables or fruit to your daily diet or take a 10-minute walk during your lunch break. Small, steady changes can really improve your gut health over time.

Gut health, high blood pressure and diabetes

 Did you know that gut health, high blood pressure and Type 2 diabetes are linked? Foods high in sodium or sugar can harm your gut AND worsen these conditions.

Processed foods like packaged sauces, cheeses, and meats often contain a lot of sodium. It’s especially important for those who have or are at risk of high blood pressure to eat more fruits and vegetables. These types of foods are high in potassium, which balances out sodium levels. When choosing convenience foods, look for low-sodium or no-salt-added options.

As a Digital Medicine health coach, I remind my patients that the gut is where we absorb nutrients, so getting good nutrients is key to managing Type 2 diabetes. Plant-based proteins, such as beans and legumes, often provide additional fiber. Those with Type 2 diabetes should choose natural sweeteners like fruits or a small amount of honey instead of added and refined sugars found in many packaged foods.

Exploring Digital Medicine for better health management

The Ochsner Digital Medicine program can empower you to manage your cardiometabolic health from the comfort of your home. If you have been diagnosed with high blood pressure or Type 2 diabetes, joining the program gets you a digital device to track blood pressure and blood sugar. The Digital Medicine care team can then monitor the readings from afar. You’ll get alerts for irregular results, and they team can intervene if you trend off track. 

The team supports members by providing medication management and lifestyle advice, focusing on nutrition, exercise, sleep and stress. The Digital Medicine program is highly effective, and the results show it:

• Nearly 80% of members achieve their blood pressure goal within six months.
• Over 80% reach A1C control within six months.
• ER visits drop by 30% for members with Type 2 diabetes and even more for those with blood pressure issues.

Members say the program improves all aspects of their health—even gut and digestive health, as well as cholesterol and weight management.