Gut Health: 7 expert-backed ways to support digestion.

Experts describe seven habits — including more fiber, fermented foods, a Mediterranean-style diet, regular sleep and exercise, limiting alcohol, and colorectal screening — that can support gut health and regular bowel function.

Many people are looking for ways to ease bloating, gas and irregular bowel habits, and interest in the gut and microbiome has grown. Experts say social media health hacks are often not supported by strong evidence. Clinicians emphasize practical habits that research links to better gut function and long-term health. The article outlines seven such habits recommended by gastroenterologists, dietitians and other researchers. What experts note: - Most people in the United States eat too little fiber, and increasing fiber can support regular bowel movements and nourish gut microbes. - Fermented foods such as yogurt, kefir, sauerkraut and kimchi can introduce beneficial bacteria and contain compounds that help the gut lining and reduce inflammation. - A Mediterranean-style diet (fruits, vegetables, whole grains, legumes, nuts, fish and olive oil) has been associated in small trials with improvements in some irritable bowel syndrome symptoms and with lower risk of chronic constipation. - Maintaining a regular sleep schedule and eating breakfast soon after waking are reported to align the gut's circadian rhythm and may help with regularity. - Regular physical activity helps move digestive contents and can reduce constipation risk. - Experts report that limiting alcohol is better for gut health; heavy or binge drinking can harm the gut lining and may allow microbial toxins to spread, and colorectal cancer screening is important for early detection and prevention. Summary: The article presents seven evidence-backed habits that experts say can help maintain regular digestion and support intestinal and overall health. It notes that many popular supplements and cleanses lack strong evidence, and that screening for colorectal cancer is an important preventive measure with recommended starting ages discussed in the article.