5 daily habits for a healthier gut microbiome

1. Eat a variety of plant fibers. Different fibers feed different bacterial species — variety in your diet means diversity in your gut.

2. Stay consistent with sleep. Circadian disruption has been shown to reduce microbial diversity within just a few days.

3. Move daily. Regular physical activity is associated with a richer, more resilient microbiome, independent of diet.

4. Limit ultra-processed foods. Emulsifiers and artificial sweeteners common in processed foods have been linked to reduced microbial diversity in several studies.

5. Support with targeted probiotics. A well-formulated supplement can help reinforce beneficial strains, especially during periods of stress, travel, or after antibiotic use.