Gut Health: Small Habits, Big Impact

By Ben Eseroma, Precision Nutrition–Certified Coach

The Hook

Gut health isn’t just about digestion — it impacts your energy, mood, immunity, and overall well-being. The good news? You don’t need supplements or strict diets to improve it. Real, lasting change comes from small gut health habits that help your body thrive naturally.

The Core Insight: What Gut Health Really Means

Your gut is home to trillions of microorganisms — your gut microbiome — that help digest food, create nutrients, and send signals to your brain.

When your microbiome is balanced, you feel regular, energized, and clear-headed. When it’s off, you might notice bloating, fatigue, or mood swings. Many people blame carbs or overeating, but gut imbalance often runs deeper. It's about how consistently you nourish your system and support digestion every day.

The Alma Action Plan: How to Improve Gut Health Naturally

Start simple. Here are a few ways to support your gut health this week:

1. Eat a variety of fiber-rich foods.
   Fruits, vegetables, whole grains, and legumes feed the good bacteria in your gut.

2. Add fermented foods.
   Incorporate yogurt, kefir, kimchi, sauerkraut, or kombucha. These gut-friendly foods introduce healthy bacteria and support your microbiome. Start small and track how your body feels.

3. Minimize ultra-processed foods.
   Refined sugars and heavily processed snacks can disrupt your microbiome. Focus on whole, minimally processed foods most of the time – your gut will thank you. 

4. Stay hydrated.
   Your body is about 60% water — and hydration supports digestion, nutrient absorption, and regularity.

5. Manage stress and sleep.
   Your gut and brain are connected. Chronic stress or poor sleep can disrupt digestion. Aim for 7–9 hours of rest and make time for daily movement or reflection.

6. Move regularly.
   A 20-minute walk after meals helps digestion, balances blood sugar, and boosts your overall gut health.

The Grocery List Glow-Up

Give your grocery list a gut-friendly upgrade. Add a few of these foods for gut health this week:

• Plain Greek yogurt or kefir

• Berries (fresh or frozen)

• Kimchi or sauerkraut

• Oats and quinoa

• Lentils or chickpeas

• Leafy greens (spinach, kale, arugula)

• Olive oil and avocados

Pick two or three to rotate in this week — small swaps can make a big difference.

Wrap-Up & CTA

Your gut thrives on balance and consistency. The key is starting small — one new habit, one better choice at a time.

This week’s Alma Action: Add one gut-friendly food to your meals each day and note how your digestion feels by week’s end.

💡 Ready to make small changes that stick? Download Alma — your guide to smarter nutrition, simple habits, and sustainable wellness.

Written in collaboration with Ben Eseroma, Precision Nutrition–Certified Coach.
Special thanks to Ben for contributing his expertise to this week’s Alma newsletter.