Gut health is often treated like a digestion-only issue, but it can touch everything from daily energy to mood and the way the body handles inflammation. The good news is that taking better care of your gut does not have to start with expensive supplements or a dramatic diet overhaul. Gastroenterologist Leybelis Padilla says a few steady, natural habits can help create a more balanced environment for the gut microbiome and make the digestive system feel more resilient over time.
Padilla, the founder of the Unlocking GI clinic in San Diego, takes a whole-person view of digestion that connects mind, body, and everyday routine. Instead of chasing quick fixes, she points to three foundations that many people overlook. They are simple on paper, but they work best when they become repeatable parts of real life. Think of them as small daily votes for a calmer belly.
First, focus on fiber, because most people simply do not get enough of it. Padilla suggests aiming for at least 25 grams a day or making a point to eat a variety of plant foods across your meals. Beans and lentils, vegetables, fruit, whole grains, nuts, and seeds all add up, and that mix matters. She has described fiber as a quiet game changer, not only for regularity but also because it helps nourish the gut and supports the body’s natural defenses.
The second habit is stress management, since stress can disrupt the back-and-forth between the brain and the gut. Padilla highlights practices like meditation and breathing exercises as accessible tools that can help the body shift out of fight-or-flight mode and into a state that is more supportive of digestion. She has also noted that long-term meditation may be linked with a more balanced gut environment. For a simple breathing reset, she recommends a steady rhythm of inhaling for six seconds and exhaling for six seconds.
Third, build in regular movement, because a sedentary routine can make digestive discomfort more likely. Exercise supports overall health, and Padilla also connects it with better gut motility and a healthier mix of gut bacteria. She brings the liver into this conversation, too, reminding people that it is part of the digestive system and can be affected by lifestyle choices. Alongside moderate exercise, she emphasizes limiting alcohol and being mindful of habits that can contribute to fat buildup in the liver, a problem she says is becoming increasingly common.
Which of these habits feels easiest for you to start this week, and which one do you struggle to keep consistent? Share your thoughts in the comments.
