Simple Ways to Reset Your Gut Health for the New Year

After the holidays, it is common to feel like your gut needs a reset. Between indulging in rich foods, holiday treats, and festive drinks, your digestive system might feel a bit off. The good news? Your gut is incredibly resilient. Research shows that the microbiome can start to shift and rebalance in just 24 hours. So, while it might feel like you’ve overdone it, it's never too late to hit the reset button and get your gut health back on track for the New Year.

Here are some simple, effective ways to reset your gut and start the year feeling your best:

Bone Broth: A Gut-Healing Superfood

One of my favorite ways to support gut health is with bone broth. Packed with nutrients like collagen, amino acids, and minerals, bone broth helps repair and strengthen the gut lining. It also has anti-inflammatory properties, which can be especially helpful after a season of rich foods and holiday indulgences. Plus, it can soothe bloating and discomfort, common side effects of overindulgence, leaving you feeling lighter and more comfortable.

Incorporating bone broth into your daily routine is easier than ever! I love sipping on it between meals as it is a great way to curb sugar cravings and unnecessary snacking while helping to stabilize blood sugar levels. Plus, it boosts my daily protein intake. Beyond sipping, bone broth can easily be added to any recipe, like using it for sautéing veggies or cooking grains like rice for an extra flavor and nutrient boost. One of my favorite ways to enjoy bone broth is in blended soups, which brings me to my next powerful tip for resetting your gut.

Blended Soups: Gut-Friendly and Easy to Digest

Pumpkin Spice Soup Recipe

To reset your gut, consider choosing easy-to-digest meals, like cooked meats, cooked vegetables, and soups, especially blended soups. I refer to blended soups as "predigested" because they’re cooked and pureed, making them much gentler on the digestive system. Soups made with bone broth are not only soothing but also packed with gut-healing nutrients. They're great for a quick snack or a healthy, on-the-go lunch. Plus, they’re anti-inflammatory and can help calm an irritated digestive system.

Putting together a blended soup is, dare I say, soup-er easy! I start by choosing a few of my favorite vegetables, then add onion and/or garlic for extra flavor. After sautéing everything, I season to taste, pour in some bone broth, and let it simmer until everything is tender and smooth. The result? A deliciously comforting, gut-friendly meal! To get started, try my simple Pumpkin Spice Soup recipe.

Fiber: Feed Your Good Bacteria

Fiber is essential for a healthy gut, as it provides the fuel for the beneficial bacteria in your microbiome. While a daily probiotic can help support these good bacteria, without enough fiber, they won’t thrive. After the holidays, many of us consume too much sugar, which can feed the harmful bacteria (the "bad guys") in the gut. To restore balance, focus on increasing your fiber intake with whole foods like fruits, vegetables, legumes, and whole grains. These fiber-rich foods help nourish the beneficial bacteria, promoting a healthier, more balanced gut environment. If your gut struggles with digesting fiber, incorporating it into soups or cooking it first can make it much easier to digest.

Fermented Foods: Natural Probiotics for Your Gut

Fermented foods like sauerkraut, kimchi (a Korean version of sauerkraut), and kombucha are fantastic for repopulating your gut with beneficial bacteria. These foods act as natural probiotics, helping to optimize the microbiome and improve digestion. Regularly incorporating fermented foods into your diet can also help reduce bloating and discomfort, which often follow a season of indulging in heavier, less gut-friendly foods. Try adding a small serving of kimchi or sauerkraut to your meals, or sipping on kombucha for a refreshing, gut-loving boost.  

Avoid Processed Foods and Sugar

While I’m a big advocate for moderation in your diet, if you want to reset your gut, it’s a good idea to cut back on processed foods, added sugars, and alcohol. These can all feed the harmful bacteria in your gut and weaken the gut lining over time, contributing to digestive issues and even more serious health problems. Instead of reaching for sugary treats, try satisfying your sweet tooth with natural alternatives like honey or fresh fruit. These options provide sweetness without the negative effects on your gut.

Gut Health is a Lifestyle

Lastly, it’s important to remember that gut health is not just about what you eat, it is a lifestyle! Research shows stress is just as damaging to the gut as junk food, so it is important to remember to take time out for self-care and activity. Regular exercise plays a crucial role in supporting a healthy gut, as physical activity helps promote the growth of beneficial bacteria and supports overall digestive function. But that doesn’t mean you need to embark on intense workouts or spend hours at the gym. The goal is simply to stay active throughout the day. Moderate activities like taking a walk, getting outside for fresh air, opting for the stairs instead of the elevator, or parking a little further away from your destination can all add up. These small, consistent actions contribute to a more balanced, healthy lifestyle that supports both your gut and your overall well-being.

By incorporating these simple yet effective steps, you can give your gut the fresh start it needs to kick off the New Year on the right foot. A little attention to your gut health can have a profound impact, helping you feel more energized, balanced, and comfortable in your body. Taking the time to nourish your microbiome can improve digestion, support your immune system, and even enhance your mood, creating a solid foundation for a healthier, happier year ahead. Give your gut the care it deserves, and you'll be amazed at the positive changes you can experience. Here's to a gut-healthy start to 2025 and beyond!