Gut Health 101: Five Essentials You Can’t Ignore

As a gut health dietitian, I work with people every day who want to get to know their gut a little better. Maybe it’s irregular bowel movements. Maybe it’s confusing bloating. Maybe it’s constipation, a gut disorder, or just wanting to boost overall health (which almost always comes back to the gut). Whatever the reason, I’d argue almost everyone can benefit from nailing a few gut health foundations.

The problem? Gut health is often made to look far more complicated than it is—usually by those selling fancy products. Between “gut hacks,” strict food rules, and pricey powders, the basics get lost. By the time people come to see me, they’re often frustrated. They feel like they’ve tried everything. And yet, their symptoms haven’t budged.

That’s why I like to strip it right back. No quick fixes (good things take time), just simple foundations that are practical, sustainable, and actually work. Because most of the time, your gut doesn’t need the hype—it just needs a little consistency and care.

So instead of getting lost in the noise, here are my top four gut health essentials (aka the basics your gut will love you for).

1. Hydrate, Hydrate, Hydrate!

Before changing your diet or increasing your fibre intake (we’ll get to that soon), it’s essential to make sure you are drinking enough water. Aim for at least 1.5 litres a day, or around 6 to 8 glasses, and more if it’s hot or you are active.

Hydration helps your body remove waste and keeps everything moving smoothly through your bowels. Without it, extra fibre can backfire, leaving you feeling constipated or bloated.

If you find it hard to stay on top of fluids, try keeping a drink bottle by your bed and start sipping as soon as you wake up. Herbal teas and water-rich foods such as cucumber and watermelon can also give your fluid intake a boost.

2. Fibre is Your Best Friend

We really can’t talk about gut health without talking about fibre. It’s found mostly in plant-based foods such as fruits, vegetables, wholegrains, legumes, nuts, and seeds. Fibre brings a whole host of benefits to the body, but when it comes to gut health, there are two key things to know.

First, fibre helps regulate your bowel. If you’re dealing with constipation or diarrhoea, the types of fibre you eat can actually help manage these symptoms. For example, if constipation is an issue, increasing soluble fibres, like psyllium husk, can form a gel in the bowel, draw in water, and soften stools.

Second, fibre is food for your gut bacteria. These little critters keep your gut microbiome happy and balanced, which in turn supports overall gut (and general) health.

So, if your diet is looking a bit low on fibre, it might be time to increase these foods and let your gut reap the benefits.

3. Stick to a Meal Routine

Think of your gut the same way you think of your body clock, it thrives on routine. Skipping meals or eating at unpredictable times can throw it off, leaving your gut a bit confused and leading to bloating, nausea, or constipation. This is why so often when people travel long haul flights, it can take a couple of days for their gut to settle down. 

Try to eat at roughly the same times each day, avoid long stretches without food, and pay attention to your hunger cues. The key is to create a routine that fits your lifestyle and feels sustainable, not stressful.

4. Prioritise Your Sleep

Never underestimate the power of a good night’s sleep. While you rest, your body activates its “rest and digest” system, giving your gut the chance to do its thing without competing with the stresses of the day.

Aim for 7 to 9 hours of quality sleep each night to support both gut and overall health. If stress is keeping you awake, try relaxation techniques like deep breathing or meditation, and consider limiting screen time before bed.

These small changes can have a big impact on your gut health! If you’re feeling lost in the sea of gut health hacks, now is the perfect time to strip it all back.

And if you’re ready for extra support, don’t waste another minute or dollar—let us help you get your gut back on track and thriving today.

Need to get your gut sorted?

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The information in this blog is shared for general education and inspiration—it’s not personalised nutrition or medical advice. Everyone’s health journey is unique, and what works for one person might not be right for another. If you’d like support that’s tailored to you, it’s best to chat with a dietitian, doctor, or another qualified health professional.