How to Support Your Gut Microbiota for Better Digestion and Energy
🕒 10-12 min read
On the go? Grab these quick takeaways:
Small, intentional changes to sugar and processed food habits support your gut microbiota, improving digestion, energy, and mood.
Add more fiber-rich, colorful vegetables, fruits, nuts, seeds, and fermented foods to nourish your gut-friendly microbes.
Wondering if you should focus on lower FODMAP fiber options? Take the Free FODMAP Quiz to find out.
If you want to feel more in control of your digestion, energy, and overall well-being, this blog is for you.
📌 Keep reading - or save this post for when you’re ready to support your gut community with simple, practical steps.
Have you ever wondered why you feel better when you swap sugary foods and processed snacks for colorful fruits and veggies?
Sure, you’re eating healthier…that’s what you’ve been told will help you feel better. But this shift isn’t just about eating “healthy” foods for their nutrients. It’s also about giving your gut microbiota what it needs to work in your favor.
Your gut microbiota, the bustling community of microbes living in your large intestine, play a big role in your health (learn more about it [HERE] and [HERE]). These tiny organisms aren’t just passengers; they influence digestion, immunity, energy, and even how your body responds to stress. When this community gets out of balance, you’ll notice it.
Over the years, I’ve worked with many people trying to rebalance their gut community. One thing I’ve noticed again and again: awareness is a game-changer. The moment you start noticing which foods and habits help your gut, and which ones don’t, you begin to trust your body. That awareness gives you the tools to make real, lasting change.
As you discover what nourishes your gut community, you’ll see how even small choices can lead to better digestion, energy, and well-being. Let’s take a closer look at the factors that influence your gut and simple ways to bring it back into balance.
What Throws Your Gut Community Out of Balance
While some foods and habits strengthen your gut community, others can throw it off course. When your gut community is out of balance, it often shows up as digestive issues, low energy, or changes in mood. Here are some of the most common disruptors.
Foods that can disrupt your gut community:
Sugary foods and refined flours. These can reduce the diversity of beneficial microbes and feed microbes that promote inflammation.
Artificial sweeteners: Common sweeteners like aspartame, sucralose, and saccharin may alter your gut community and promote imbalance (called dysbiosis).
Highly processed ingredients: Emulsifiers, food colorings, and preservatives can reduce beneficial bacteria and encourage inflammatory microbes to flourish.
Excess processed meats: These may promote the growth of pro-inflammatory bacteria and contribute to an imbalanced microbiota.
Enjoying charcuterie or smoked meats can be an occasional treat, but overdoing it can shift your gut microbiota toward pro-inflammatory bacteria. Mindful portions help keep the balance.
Lifestyle factors that disrupt your gut community:
Stress: Chronic stress can decrease beneficial bacteria and increase intestinal permeability (also known as leaky gut).
Lack of Sleep: Poor sleep can disrupt the balance of your gut community, and an imbalanced microbiota can, in turn, affect sleep quality.
Lack of Movement: A sedentary lifestyle is associated with a less diverse microbial population, which is another form of dysbiosis.
Meal timing: Frequent eating versus periods of fasting can affect the overall balance of your gut population.
By understanding what affects your gut and what supports a healthy microbial population, you can start making meaningful change. Even small adjustments over time can make a real difference. One of the most effective ways to support your gut is by nourishing the microbes themselves. This is where probiotics and prebiotics come in.
Probiotics vs. Prebiotics: Feeding Your Gut the Right Way
If you’ve ever looked at a probiotic supplement, you might have seen both probiotics and prebiotics on the bottle, but what’s the difference?
Probiotics are the beneficial bacteria themselves. These are the microbes that bring real benefits to your digestion, immunity, and overall health when they thrive. You can find probiotics in fermented foods like yogurt, kefir, sauerkraut, and tempeh.
Prebiotics are certain fibers, the food that probiotics love. These fibers travel through your digestive tract intact, giving your gut microbes the fuel they need to thrive. Once probiotics break them down, they release helpful byproducts like B vitamins and short-chain fatty acids that your body can use. You’ll find prebiotics in fruits like apples and berries, veggies like garlic and artichokes, as well as beans and oats.
Think of it like this: probiotics are the helpful tenants in your gut, and prebiotics are the meals that keep them happy and productive. Together, they create balance in your gut community, which shows up as better digestion, more energy, and improved overall health.
Simple ingredients like garlic and onion act as prebiotics, feeding the friendly microbes in your gut. Include them regularly (unless you’re low FODMAP) to help your gut community thrive.
10 Steps to Rebalance Your Gut Community
Understanding what your gut needs is the first step. The next is creating daily habits that support your gut community in a way that feels sustainable. Here are ten practical steps to guide you along the way.
1. Include more fiber-rich foods.
Vegetables, fruits, legumes, nuts, and seeds feed your friendly gut microbes, helping both them and you thrive. Choose Low FODMAP options like carrots, kiwi, fennel, and buckwheat to increase fiber without triggering digestive symptoms.
Wondering if you need to choose lower FODMAP fiber options? Take the Free FODMAP Quiz to find out.
2. Enjoy fermented foods
Yogurt, kefir, sauerkraut, tempeh and traditional fermented veggies naturally contain probiotics. If you’re new to fermented foods, start with a small amount and gradually increase as your body adjusts.
3. Reduce sugar and processed ingredients
Limiting sugar, artificial sweeteners, food colors, emulsifiers, and preservatives creates a healthier environment for your gut microbes. Make simple swaps to cleaner brands or gradually include more whole foods.
Looking for meals that support your gut microbiota? Explore my curated Gut-Healthy Meals Pinterest board for simple, gut-friendly recipe ideas.
4. Move your body
Any type of movement - walking, dancing, yoga, weightlifting, etc. - can support microbial diversity and the growth of beneficial bacteria. Pick activities you enjoy so it feels sustainable.
Any type of movement - yoga, walking, or dancing - supports a diverse and healthy gut microbiota. Choose activities you enjoy to make movement a sustainable habit.
5. Limit processed meats
Cutting back on processed meats helps reduce pro-inflammatory bacteria and promotes a better balance in your gut community.
6. Include polyphenol-rich foods
Foods like berries, cocoa, green tea, and colorful vegetables act as prebiotics, supporting the growth of beneficial bacteria while adding antioxidant benefits.
7. Manage stress
Chronic stress can encourage less friendly bacteria to thrive. Find ways to relax, breathe, or reset each day to support both your gut and your mental well-being.
Want to uncover how stress is affecting your digestion? Download your FREE 7-Day Food & Observation Journal and start noticing how your body responds to stress.
8. Prioritize Sleep
Adequate rest helps maintain a healthy ratio of gut bacteria and supports overall microbial balance. Create an evening routine that supports consistent, restorative sleep.
9. Consider probiotic supplements
While whole foods are ideal, supplements can give your body extra support when needed. Choose a supplement that has more than one strain to encourage diversity.
10. Be mindful of meal timing
Your gut bacteria respond to feeding and fasting phases. Try short periods of fasting (14-16 hours) to support microbial balance and give your digestive system a rest.
Any of these steps can make a noticeable difference. Instead of feeling like you have to overhaul everything tomorrow, pick one step to focus on this week. Build from there, adding more as it feels supportive rather than overwhelming.
Final Thoughts - Find Curiosity and Consistency
Your gut thrives on the small, thoughtful choices you make every day. Every meal, movement, and moment of rest contributes to the balance of your gut microbiota. In turn, your gut community repays the favor by supporting your digestion, energy, and overall well-being.
Finding a symbiotic balance between you and your gut doesn’t require perfection…just curiosity and consistency. Notice what works for your body, celebrate positive shifts, and give yourself grace when things veer off course.
It’s the small, intentional changes over time that build the foundation for better digestion, more energy, and overall health.
Your gut community is adaptable and resilient.
And so are you.
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RESOURCES
© Stephanie Walsh and Walsh Approach, 2025. I pour a lot of care into creating this content, so please don’t copy or reuse it without permission. You’re always welcome to share excerpts or links if you give clear credit back to Stephanie Walsh and Walsh Approach.