My Gut Health Routine

When I was growing up, I knew nothing about gut health. Gut microbiome was not a term I had ever heard - I feel like this is a familiar sentiment for most people. It seems like gut health is all the rage now, with a thousand supplements, even sodas, claiming they improve gut health. While there are a lot of options, these are the things that I do that are science backed to help keep my gut happy.

My Gut Health Routine

• Just Thrive Probiotic / Spore-Based Probiotic

  Spore-based probiotics like those in Just Thrive are resilient strains that survive the acidic environment of the stomach and reach the intestines intact. Research shows that Bacillus strains, common in spore probiotics, help promote the growth of beneficial bacteria, modulate immune responses, and reduce gut inflammation. A 2017 study found that these strains support the production of short-chain fatty acids (SCFAs) like butyrate, which play a critical role in maintaining gut lining integrity and reducing intestinal permeability. My coupon code for Just Thrive is CATHERINE - I’ve been taking this for over a year and it is by far the best quality probiotic I’ve ever tried.

• Colostrum (ARMRA is my favorite)

  Colostrum, the first nutrient-rich fluid produced by mammals post-birth, contains antibodies, growth factors, and immune-regulating compounds that help heal and restore the gut lining. Studies suggest that bovine colostrum, can reduce intestinal permeability (also known as "leaky gut") and help manage gastrointestinal disorders by reducing inflammation and promoting the growth of beneficial gut bacteria. It also has bioactive peptides that support immune function. My coupon code for ARMRA is CATHERINEL15 and it’s my favorite because it tastes the best and their extraction process is superior.

• No Diet Soda

  Artificial sweeteners in diet sodas, such as aspartame and sucralose, can negatively affect the gut microbiome by reducing the diversity of beneficial bacteria. Research has shown that these sweeteners can alter gut flora, leading to glucose intolerance and metabolic dysfunction. A 2014 study found that consumption of artificial sweeteners resulted in shifts in the microbiome, contributing to weight gain and insulin resistance by disturbing natural gut function.

• Eating Fermented Foods

  Fermented foods, such as yogurt, sauerkraut, kimchi, and kefir, are rich in live probiotics that help populate the gut with beneficial bacteria. These foods enhance gut microbiota diversity, improve digestion, and reduce inflammation. A recent study published in Cell found that people who consumed fermented foods experienced increased microbial diversity and lower levels of inflammatory markers. Regular consumption of fermented foods is also linked to improved mood and immune function, as the gut-brain axis is closely tied to microbiome health. HOWEVER, many strains of probiotics found in fermented foods aren’t able to survive stomach acid and heat of your body, which is why it is important to use a spore based probiotic, along with the other practices. Also, make sure you are sourcing your fermented foods well and opting for organic whenever possible.

• Olive Oil and Lemon Juice in the Morning (this is a recent addition for me, but I’m loving it)

  Drinking olive oil with lemon juice on an empty stomach is believed to support digestion and gut health by stimulating bile production, which aids in the breakdown of fats. Olive oil contains polyphenols with anti-inflammatory properties, which can promote a healthy gut lining and reduce irritation. Lemon juice, rich in vitamin C and citric acid, supports digestion by increasing stomach acid levels and promoting liver function, both of which help with detoxification and nutrient absorption. This combination may also improve gut motility, relieving symptoms of bloating and constipation.

• Bone Broth

  Bone broth is excellent for gut health due to its rich content of gelatin, collagen, and amino acids like glycine and proline, which help repair the gut lining and reduce intestinal permeability, or "leaky gut." Its anti-inflammatory properties support digestive health by calming gut inflammation, improving conditions like IBS. Bone broth also enhances digestion by promoting the production of stomach acid and digestive enzymes, while its electrolytes aid hydration and bowel regularity. Additionally, the minerals in bone broth support a healthy gut microbiome, contributing to improved immunity and overall well-being.

• I also don’t use mouthwash - the alcohol can damage your oral microbiome which in turn damages your gut microbiome.