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Gut Health Habits

At Getufit Fitness & Nutrition, we pride ourselves on our expertise in functional medicine, a holistic approach that focuses on identifying and addressing the root causes of health issues. With our nationwide reach, we are dedicated to helping individuals like you understand the symptoms related to hormonal health and providing potential solutions.

Are you looking to improve your gut health and enhance your overall well-being?

Look no further! We’ve compiled a list of seven simple yet effective habits that you can incorporate into your daily routine.

From starting the day with a glass of warm lemon water to including probiotic-rich foods in meals, these practices are designed to nourish and support your gut microbiome. By following these tips, such as consuming fiber-rich foods, staying hydrated, practicing mindful eating, managing stress levels, and engaging in regular physical activity, you’ll be well on your way to achieving optimal gut health. Remember that everyone’s journey is unique; listen to your body and adjust as needed. Let’s dive into these habits and discover how they can transform not only our digestive system but also our overall wellness.

  •  Start the day with a glass of warm lemon water: This helps stimulate digestion and supports a healthy gut environment.
  • Include probiotic-rich foods in meals: Incorporate fermented foods like yogurt, sauerkraut, kefir, or kimchi into daily meals to promote the growth of beneficial gut bacteria.
  • Eat a variety of fiber-rich foods: Consume plenty of fruits, vegetables, whole grains, and legumes to provide nourishment for the good bacteria in the gut.
  • Stay hydrated throughout the day: Drinking adequate water helps maintain proper digestion and prevents constipation.
  • Practice mindful eating: Slow down while eating, chew food thoroughly, and pay attention to hunger and fullness cues. This aids in better digestion and nutrient absorption.
  • Manage stress levels: Chronic stress can negatively impact gut health. Encourage your clients to engage in stress-reducing activities such as meditation, yoga, or deep breathing exercises.
  •  Get regular physical activity: Regular exercise promotes healthy bowel movements and improves overall digestive function.
  • Add a probiotic and prebiotic to your daily regimen!  It is important that the two are used together to help generate the healthy gut flora needed to help support proper digestion!


Regarding the human microbiome, probiotics are crucial in promoting a healthy balance of beneficial bacteria.

Probiotics are live microorganisms that, when consumed in adequate amounts, provide health benefits to the host.  Specifically, probiotics can:

  1. Restore and Maintain Gut Health: Probiotics help restore and maintain a diverse and balanced gut microbiota by introducing beneficial bacteria into the digestive system. This can be especially helpful after disruptions caused by factors like antibiotic use or illness.
  2. Support Digestive Function: Probiotics aid in breaking down food components that our bodies cannot digest on their own. They produce enzymes that help break down complex carbohydrates, proteins, and fats into smaller molecules for better absorption.
  3. Enhance Immune Function: The gut is closely linked to our immune system, and probiotics support its proper functioning by stimulating immune cells and promoting a healthy inflammatory response.
  4. Improve Nutrient Absorption: Certain strains of probiotics can enhance nutrient absorption by producing enzymes that facilitate the breakdown of nutrients into forms that are more easily absorbed by our bodies.

Examples of foods rich in probiotics include:

1. Yogurt: Look for yogurt with live active cultures or opt for Greek yogurt varieties.
2. Kefir: A fermented milk drink packed with various strains of beneficial bacteria.
3. Sauerkraut: Fermented cabbage containing Lactobacillus bacteria.
4. Kimchi: A traditional Korean dish made from fermented vegetables like cabbage and radishes.
5. Kombucha: A fermented tea beverage containing various strains of beneficial yeasts and bacteria.


On the other hand, prebiotics are non-digestible fibers found in certain foods that serve as fuel for the growth and activity of beneficial gut bacteria already present within our microbiome.  Prebiotics:

  1. Nourish Beneficial Bacteria: Prebiotic fibers pass through our digestive system without being broken down, reaching the colon where they serve as a food source for beneficial bacteria. This promotes their growth and activity.
  2. Support Gut Health: By promoting the growth of beneficial bacteria, prebiotics help maintain a healthy balance in the gut microbiome, which is essential for optimal digestive function and overall well-being.

Examples of foods rich in prebiotics include:

1. Garlic: Contains fructooligosaccharides (FOS), a type of prebiotic fiber.
2. Onions: Rich in FOS and inulin, both prebiotic fibers.
3. Chicory Root: A great source of inulin, a widely studied prebiotic fiber.
4. Jerusalem Artichoke: Contains high amounts of inulin.
5. Bananas: Particularly ripe bananas contain resistant starches that act as prebiotics.

Incorporating both probiotic-rich foods and prebiotic-rich foods into your diet can help support a healthy gut microbiome by introducing beneficial bacteria while providing nourishment for their growth and activity.

Need help with a probiotic/prebiotic blend?

Fill out a form on FullScript, which is the 3rd party supplement dispensary where we make all of our recommendations.  From then, we can make suggestions for you!

Managing a digestive imbalance is more achievable when you have support. At Getufit Fitness & Nutrition, we offer a range of services to help restore your health and energy. Our online services are accessible nationwide, making it easy for you to get the support you need. If you’re ready to take the next step toward a healthier, more balanced life, don’t hesitate to reach out via our online form or call us directly at (773) 644-1441.


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