Your gut does a lot more than digest your lunch. It plays a role in your immune system, your mood, your energy levels, and your overall health. So, when things start to feel off, your gut might be trying to tell you something.
The good news? A few simple habits can make a big difference. Dr. Mehwish Ahmed, a gastroenterologist at The Iowa Clinic, shares habits you can start doing today to support a healthier digestive system.
1. Eat more fiber – but do it gradually.
Fiber is one of the best things you can do for your gut. It helps keep digestion moving, feeds the beneficial bacteria in your digestive tract, and can reduce your risk of conditions like colorectal cancer and diverticular disease. Adults should aim for 25-38 grams of fiber per day, but most Americans fall well short of that.
Good sources of fiber include:
- Fruits and vegetables (especially with the skin on)
- Whole grains like oats, brown rice, and whole wheat bread
- Legumes like beans, lentils, and chickpeas
- Nuts and seeds
“Fiber is foundational to gut health,” says Dr. Ahmed. “Most patients I see aren’t getting nearly enough of it and making that one change alone can have a noticeable impact on how they feel day to day.”
But beware, too much fiber too fast can actually backfire. When your digestive system is not accustomed to high-fiber foods, a sudden increase can cause gas, bloating, and cramping. Start by adding one high-fiber food at a time and give your body a week or two to adjust before adding more.
2. Stay hydrated.
Water is your gut’s best friend. It helps fiber do its job, keeps things moving through your digestive tract, and supports the mucosal lining of your intestines. Aim for at least eight 8-ounce glasses of water a day, and more if you’re active or it’s warm outside.
If plain water isn’t your thing, water-rich foods like cucumbers, watermelon, and celery all count toward your daily intake. Try to stay away from excessive caffeine and alcohol, both of which can dehydrate you and irritate your digestive system.
3. Eat a diverse diet.
Your gut is home to trillions of bacteria, and variety is what keeps them thriving. A diverse microbiome is linked to better digestion, a stronger immune system, and reduced inflammation. The best way to support it? Eat a wide range of whole, minimally processed foods.
The Mediterranean diet has the most support for a healthy gut. The Mediterranean diet is plant-based and encourages whole grains, fruits, vegetables, nuts, seeds, fish and lean proteins while limited ultra processed foods and red meats.
Ultra-processed foods work against that goal. Things like packaged snacks, fast food, sugary drinks, and processed meats are often loaded with additives, preservatives, and artificial ingredients that can disrupt the balance of bacteria in your gut and trigger inflammation.
Do:
- Eat a rainbow of fruits and vegetables
- Choose whole grains over refined grains
- Incorporate a variety of proteins – fish, poultry, legumes, nuts
Don’t:
- Rely on packaged snacks and convenience foods as diet staples
- Drink sugary sodas, juices, or energy drinks regularly
- Eat fast food frequently
4. Manage your stress.
Your gut and your brain are in constant communication. It’s called the gut-brain connection, and it means that stress, anxiety, and mental health can directly affect your digestive system and vice versa.
Stress can slow digestion, trigger cramping, worsen conditions like irritable bowel syndrome (IBS), and disrupt the balance of bacteria in your gut. Managing stress isn’t just good for your mental health. It’s good for your gut health too.
Ways to keep stress in check:
- Regular physical activity
- Mindfulness practices like meditation or deep breathing
- Getting consistent, quality sleep
- Talking to a mental health professional if needed
5. Move your body regularly.
Exercise benefits your gut in ways that might surprise you. Regular physical activity helps food move through your digestive system more efficiently, reduces inflammation, and supports a diverse gut microbiome. Even moderate movement such as a 30-minute walk most days can make a difference.
“Physical activity is often overlooked as a gut health tool,” says Dr. Ahmed. “Patients who stay active tend to have fewer digestive complaints overall. It doesn’t have to be intense, consistent movement is what matters.”
When to see a gastroenterologist
Healthy habits go a long way, but some symptoms deserve a closer look. Consider scheduling an appointment with a gastroenterologist if you’re experiencing:
- Persistent bloating, gas, or abdominal pain
- Changes in bowel habits that last more than a few weeks
- Blood in your stool
- Unexplained weight loss
- Heartburn or acid reflux that doesn’t improve with over-the-counter medications
At The Iowa Clinic, our gastroenterology team can help you figure out what’s behind your symptoms and find lasting relief. Call 515.875.9115 or schedule an appointment online today.
Medically Reviewed On: 4/29/26
MehwishAhmed , MD
Mehwish Ahmed, MD joined The Iowa Clinic Gastroenterology department because of its unique model of patient-centered care, strong physician leadership, and collaborative network of providers and administrators working together to deliver the best possible care for patients. Dr. Ahmed chose gastroenterology because she values its combination of medical and procedural care, as well as its ability to improve patients’ quality of life. She is passionate about preventing disease through screening colonoscopies and managing chronic conditions such as Inflammatory Bowel Disease (IBD).
Outside of medicine, Dr. Ahmed enjoys traveling, gardening, stargazing, and spending time with her family. She has long been fascinated by space and even minored in Astronomy during college.