Gut Wellness Made Easy: Simple Tips to Transform Your Health

In bustling Singapore, where life moves at a rapid pace, it’s easy to overlook the importance of gut health. Yet, the condition of our gut plays a crucial role in our overall well-being, affecting everything from digestion to mood and immunity. While many of us may not give much thought to our gut microbiome, nurturing this invisible ecosystem can bring about significant health benefits. For those looking to enhance their health with minimal fuss, here are the strategies to foster a flourishing gut.

Five simple ways to improve your gut health 

Gut health is an easy thing to take for granted — or to ignore completely, if everything is generally functioning well. But poor gut health can impact your overall health in a variety of ways, from the obvious (stomach discomfort) to less obvious effects on mood and immune function. 

Why gut health matters 

People are talking about gut health and their microbiome more than they used to, but if it’s not something that comes up around your dinner table, here are some basics. 

When people talk about their gut microbiome, they’re referring to all the microorganisms (both good and bad) living in your gastrointestinal tract (primarily your large intestine). Most people have hundreds — or even thousands — of different species of bacteria, viruses, and fungi living in their gut. 

Gut diversity is important because different microorganisms may help support health in a variety of ways, including: 

• improved digestion and nutrient absorption 
• immune-system regulation 
• protection against harmful bacteria 
• reduced inflammation 
• better brain health. 

Plus, a healthy and diverse gut microbiome may help reduce your risk of conditions including diabetes, inflammatory bowel disease, psoriatic arthritis, some cancers, GI disorders, and cardiovascular disease. 

Five keys to a happy gut 

The good news is that you can take steps to support a healthy gut microbiome. 

1. Add more fiber to your diet 

Fiber serves as a prebiotic, or food for the good bacteria that live in your gut. Eating plenty of fiber is associated with increased microbial diversity and a reduced risk of gastrointestinal issues like constipation and diverticulitis. Fiber helps keep the colon healthy by reducing inflammation; it also helps keep you regular. 

However, most of us don’t get enough fiber. Aim to get 21 to 38 grams of fiber per day. Fiber is found in a variety of foods including legumes, whole grains, avocados, sweet potatoes, Brussels sprouts, tofu, berries, leafy greens, and nuts and seeds. For reference, one serving of lentils provides about 8 grams of fiber.

2. Stay hydrated 

Water is critical for healthy digestion. It helps your body absorb and transport nutrients; it helps with keeping your core body temperature steady; it aids in the production of mucus to protect your digestive tract; and it helps prevent constipation. If you become dehydrated, your body will usually let you know, as not drinking enough can manifest as thirst, headache, dry mouth, less frequent urination, dizziness, and tiredness. Adult women should aim for 2.6 liters of fluid from beverages and food each day. For men, it’s a daily total of 3.5 liters per day. 

3. Manage stress 

Increased stress often manifests itself in digestive discomfort. Stress triggers symptoms like diarrhea, constipation, stomach pain, and heartburn. This gut-brain connection is powerful; it’s why we get butterflies before a big presentation or feel nauseous when we’re in a high-stakes situation. And while we can’t avoid stressful situations entirely, it’s possible to learn to manage stress through techniques like belly breathing, relaxation therapy, and meditation. 

4. Get enough sleep 

Healthier gut, better sleep? Perhaps, according to research published in Frontiers in Microbiology, which found that certain bacteria in your gut may impact your sleep in a variety of ways, from your likelihood of experiencing insomnia, to how frequently you need to nap, to how long you stay asleep at night. Most people should aim to get seven to nine hours of sleep a night. If you’re struggling to hit that goal, try improving your sleep hygiene (that is, avoiding screens before bed, keeping your bedroom cool, dark, and quiet, and maintaining a consistent sleep schedule), getting plenty of daytime exercise, and trying some of the stress management tips above. 

5. Stay physically active 

It’s not hard to find good reasons to stay active, but here’s one more: According to a systematic review published in Nutrients, participating in 150 to 270 minutes of moderate- to high-intensity exercise per week for at least six weeks has a positive effect on your gut microbiota, particularly if you combine aerobic exercise with resistance training. We already know that people who are sedentary have different gut microbiota characteristics than active people; this research suggests that you might be able to improve your gut health through exercise even if you’re not currently active. 

What foods can help improve my digestive health? 

Certain foods can help keep your digestion healthy. For instance, foods that contain probiotics (healthful bacteria) can increase the number of good bacteria in your gut microbiota, the 100-plus trillion bacteria that live inside your digestive system. A healthy microbiota can improve immune system functioning, help maintain regular bowel function, and reduce damaging inflammation. 

Popular foods that contain probiotics are yogurt and kefir, a yogurt-like drink. (Look for “live and active cultures” on the label.) Other probiotic sources are fermented foods like kimchi, miso, soy sauce, fish sauce, and tempeh. (Look for the words “naturally fermented.”)

Probiotics are supported by prebiotics, which help good bacteria grow and thrive in the digestive tract. Prebiotics are found in soybeans, whole grains, garlic, bananas, onions, and leeks.

Adequate fiber is also important for good digestion. Fiber helps to soften and provide bulk to stool, which allows it to pass more easily through the intestines. 

There are two types of fiber: insoluble and soluble. Insoluble fiber is found in whole grains, whole-grain noodles, lentils, and vegetables such as carrots, cabbage, and radishes. Soluble fiber sources include barley, oatmeal, beans, edamame, nuts, and fruits such as apples, berries, citrus fruits, and pears.

Over-the-counter fiber supplements (capsules, chewable tablets, and powders mixed with water) may be an option for people who have trouble eating enough fiber-rich food. 

Is stress causing you to experience gastrointestinal distress?

There is constant crosstalk between the brain and the gut. Many emotions — including sadness and anxiety — can trigger gastrointestinal symptoms.

Have you ever had a “gut-wrenching” experience? Do certain people or situations make you “nauseous” (metaphorically speaking)? Have you ever felt “butterflies” in your stomach? We use these expressions because the digestive tract is sensitive to emotion. Anger, anxiety, sadness, elation: all of these emotions and many others can trigger symptoms in the gut.

The brain has a direct effect on the stomach. Even the thought of eating can release the stomach’s juices before food gets there. But this connection goes both ways. A troubled intestine can also send signals to the brain, producing anxiety, stress, or depression. The brain and the gastrointestinal system are so intimately connected that they can be viewed as one system, rather than two.

This is especially true in cases when the gut is acting up and there’s no obvious physical or infectious cause. For such functional gastrointestinal (GI) disorders, trying to heal a distressed gut without considering the impact of stress and emotion is like trying to improve an employee’s poor job performance without considering the person’s manager and work environment.

The second brain

To appreciate the impact of stress on the gut, it helps to understand the similarities and connections between the brain and the digestive system. The gut is controlled by the enteric nervous system (ENS), a complex system of about 100 million nerves that oversees every aspect of digestion and that is sometimes known as “the second brain.” The ENS communicates with the central nervous system (CNS) through pathways of nerves. The brain in your head and the brain in your gut include many of the same neurons, and communicate using many of the same neurotransmitters, or chemical messengers. As a result, the gut and brain are in constant communication as food travels through the digestive tract.

The ENS cells in the lining of the gut communicate with the brain by way of the autonomic nervous system, the part of the nervous system that controls the body’s vital functions. As part of that system, one set of nerves (the sympathetic nerves, which govern the “fight or flight” response) carry impulses from the gut to the spinal cord and then to the base of the brain. Another set of nerves (the parasympathetic nerves) transmit signals to the base of the brain from the upper gut or through the sacral nerves from the colon. The transmission goes both ways; the gut and brain use their shared neurotransmitters to transmit information back and forth.

This two-way communication system between the gut and the brain explains why you stop eating when you’re full (sensory neurons in your gut let your brain know that your stomach is distended), or conversely, why anxiety over a big meeting at work has ruined your appetite for breakfast (the stress activated your fight-or-flight response, inhibiting gastrointestinal secretion and reducing blood flow to the gut).

By incorporating these simple habits into your daily routine, you’re not just improving your gut health—you’re investing in a healthier, more vibrant life. In Singapore, where wellness is increasingly becoming a priority, ensuring your gut is in top condition can help you enjoy every aspect of life, from relishing hawker delights without discomfort to maintaining the energy needed for our dynamic urban lifestyle. Remember, a happy gut is a cornerstone of overall health, so take the small steps today for a healthier tomorrow.

This article is part of our collaboration with Harvard Health Publishing, a trusted source of medical expertise from Harvard Medical School. Content has been adapted for local audiences.

Copyright © 2025 by Harvard University. Original work prepared by Harvard Health Publishing. This content is for informational purposes only and does not replace professional medical advice, and do not represent the views of Manulife (Singapore) Pte. Ltd.