The Ultimate Gut Health Checklist

Your gut isn’t just where digestion happens – it’s the command center of your immune system, your second brain, and a major driver of how you feel physically and emotionally. Gut health means taking care of your whole self.

This checklist will help you make small, daily improvements to build a healthier, happier gut.

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Morning Habits

• Drink a glass of warm water with lemon
  • Helps flush toxins and kickstart digestion
• Take a high-quality probiotic
  • Look for multi-strain formulas (like PrimeBiome) to support gut flora
• Eat a fiber-rich breakfast
  • Think chia pudding, oats, flaxseeds, or berries
• Practice 2 minutes of deep belly breathing
  • Helps stimulate the vagus nerve and calm gut inflammation

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Midday Boosters

• Get moving (walk, stretch, yoga)
  • Gentle movement improves bowel motility and balances gut bacteria
• Avoid eating while distracted
  • Mindful eating reduces bloating and promotes better digestion
• Include fermented foods
  • Add a spoonful of sauerkraut, kimchi, or yogurt to lunch
• Stay hydrated
  • Aim for at least 8 glasses of water per day

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Evening Gut Support

• Limit heavy dinners
  • Large meals late at night slow digestion and disrupt sleep
• Sip herbal teas (peppermint, ginger, fennel)
  • Soothe the digestive tract and reduce gas
• Take a gentle walk after dinner
  • 10 minutes is enough to help with digestion
• Avoid screen time 1 hour before bed
  • Supports melatonin production, which affects gut rhythms

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Mental & Emotional Gut Tips

• Reduce stress daily
  • Meditation, journaling, nature walks
• Prioritize sleep
  • Aim for 7–9 hours of quality rest
• Avoid negative self-talk
  • Mental stress directly impacts gut inflammation
• Practice gratitude
  • Shown to reduce stress markers and promote balance in the microbiome

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Weekly Gut-Reset Habits

• Try 24-hour digestive rest (intermittent fasting or just light meals)
• Add a new fiber-rich vegetable each week (jerusalem artichoke, asparagus, dandelion greens)
• Rotate your fermented foods
• Do a social media detox for one day

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Bonus: Signs of a Happy Gut

• Regular, pain-free bowel movements
• Stable energy throughout the day
• Clearer skin and fewer cravings
• Less bloating and gas after meals

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🟢 Ready to Go Deeper?

Download our free 7-Day Life Reset Guide to get daily rituals and mindset tips to improve your gut and your overall wellbeing.