A fresh start: Scientifically proven tips for healthy gut in 2025

Author: Anouk Martini, Consulting Dietitian at Intoleran

The New Year is the perfect opportunity to boost your health. We often pay a lot of attention to physical health and mental balance, but our gut deserves just as much care. Healthy gut health is essential for a functioning immune system, energy levels and even our mood.

This year, you can give your gut a boost through the right diet, healthy lifestyle choices and supplementation. As a dietitian at Intoleran, my mission is to give you practical tips for a fresh start. These tips are scientifically based.

Recent studies highlight the crucial role our gut plays in our overall health. Healthy gut health can lower the risk of chronic diseases and even affect how we feel mentally.

Whether you suffer from specific intolerances or just want to improve your overall gut health, be sure to read on for practical tips that will help you make your resolutions a reality!

1. The importance of fiber for healthy digestion

Fiber is an essential part of a healthy diet. They promote intestinal transit (how food moves through your intestines), regulate bowel movements and play a key role in maintaining healthy gut flora. Research from 2021 shows that a high-fiber diet increases the diversity of the gut microbiome, which is associated with better health (Slavin, 2021).

Practical tips:

• Start the day with fiber: Start your breakfast with oatmeal, chia seeds or flaxseed. These contain soluble fiber that helps regulate your digestion.
• Snack smart: Choose high-fiber snacks, such as vegetables, fruits or a handful of nuts.
• Fiber-rich vegetables and legumes: Add vegetables such as broccoli, kale and carrots, as well as legumes such as lentils and beans, for example, to your meals daily.

2. Probiotics and digestive enzymes: Support your gut flora

The use of probiotics can support gut health by improving the balance of good and bad bacteria in the gut. Recent research suggests that probiotics affect the gut-brain axis, which may contribute to improved sleep and reduction of stress (Mikocka-Walus et al., 2020).

Practical tips:

• Probiotic supplements: Adding probiotics can help keep gut flora balanced, especially if you have gut problems. Look for products with different strains for a broader effect.
• Enzymes for relief: Use digestive enzymes with heavy meals to support from, for example, hard-to-digest carbohydrates. An enzyme blend such as Quatrase 10,000 can be a nice and broad support for this. Specific enzymes such as lactase for lactose intolerance can also be helpful.
• Probiotic-rich foods: Add foods such as kefir, kimchi and sauerkraut to your diet. These are rich in beneficial bacteria that benefit your gut.

3. Stress and sleep: their impact on your gut

The impact of stress on your gut health has now been extensively researched. Chronic stress can disrupt digestion and lead to inflammation in the gut, increasing the risk of conditions such as irritable bowel syndrome (IBS) (Kormann et al., 2020).

Practical tips:

• Stress management: Start your day with a breathing exercise or meditation to calm your nervous system and support your digestion.
• Prioritize sleep: Aim for at least 7-9 hours of sleep per night. A regular sleep schedule can promote your gut health.

4. Exercise: gut health through active choices

Exercise stimulates digestion and may help regulate bowel movements. Recent research shows that regular exercise can improve the diversity of the gut microbiome, which is important for overall gut health (Requena et al., 2021).

Practical tips:

• Exercise daily: Get at least 30 minutes of moderate exercise, such as walking, biking or yoga.
• Specific exercises for digestion: Exercises such as deep abdominal breathing or specific yoga postures can promote digestion and strengthen abdominal muscles.

5. Foods for a fresh start

A good diet is one of the most effective ways to support your gut health. Healthy eating not only helps improve digestion, but can also reduce inflammation and improve overall health. Recent research from 2021 highlights the importance of fiber and fermented foods for a healthy gut microbiome (Mikocka-Walus et al., 2020).

Practical tips:

• Eat a variety of foods: Provide a diet rich in vegetables, fruits, whole grains and healthy fats. These foods provide the fiber and micronutrients essential for healthy gut flora.
• Nutrition for FODMAP intolerance: For people with FODMAP intolerance, specific carbohydrates can be difficult to digest. Choose well-tolerated vegetables such as zucchini, eggplant and spinach. Check Monash University’s app to see what other foods are well-tolerated.
• Hydration: Make sure you drink enough water daily, at least 1.5 liters, preferably 2 liters. This is essential for proper digestion and healthy intestines.

Conclusion: Start the year with a healthy gut routine

Improving your gut health doesn’t have to be complicated. By making small, achievable changes to your diet and lifestyle, you can start the new year with a healthy digestive system. Remember, combining fiber, probiotics, stress management, exercise and sleep is a powerful strategy for optimal gut health. Start today and notice the difference!

Resources

Kormann, I., Bergmann, M., & Schroeder, B. (2020). Stress and gut health: Pathophysiological mechanisms and clinical implications. Journal of Gastroenterology and Hepatology, 35(3), 498-506. https://doi.org/10.1111/jgh.14934

Mikocka-Walus, A., et al. (2020). Probiotics and the gut-brain axis: A review of the literature on their effectiveness in improving mental health. Clinical Nutrition, 39(10), 3136-3143. https://doi.org/10.1016/j.clnu.2020.04.022

Requena, T., et al. (2021). Physical activity improves the gut microbiome in healthy individuals. Nutrients, 13(3), 771. https://doi.org/10.3390/nu13030771

Slavin, J. L. (2021). Dietary fiber and gut health: A new perspective. Trends in Food Science & Technology, 112, 238-247. https://doi.org/10.1016/j.tifs.2021.03.015