How to Improve Gut Health: 10 Actionable Steps from an Austin Gut Health Expert
- Cecili Wertz Eckert
- Sep 22
- 4 min read
Are you struggling with bloating, low energy, or unpredictable digestion? If you’ve ever searched “how to improve gut health,” you know there’s no shortage of advice online. But generic tips can only get you so far. Lasting gut healing requires a personalized approach.
At Gut Check Austin, we help people in our community move beyond guesswork. This guide provides 10 foundational steps you can start today, straight from our holistic and functional medicine playbook.
Why Your Gut Health Matters (Especially in Austin)
Your gut is your second brain. It influences everything from your immune system and mood to your skin and energy levels. Here in Austin, our vibrant lifestyle - from amazing tacos and BBQ to high-stress jobs - can take a toll on our digestive system. Healing your gut is the first step toward feeling your best and fully enjoying life in the Live Music Capital.
10 Actionable Steps on How to Improve Gut Health
1. Prioritize Whole Foods Over Processed Ones
This is the cornerstone of improving gut health. Focus on eating a diverse range of colorful vegetables, fruits, lean proteins, and healthy fats. These foods are rich in fiber and nutrients that feed your beneficial gut bacteria. Try incorporating more local, gut-friendly options from one of Austin's amazing farmers' markets.
2. Chew Your Food Thoroughly
Digestion begins in the mouth. Chewing breaks down food and signals your stomach to produce digestive enzymes. Aim for 20-30 chews per bite. This simple, free habit can significantly reduce bloating and improve nutrient absorption.
3. Manage Your Stress (Yes, Really!)
Austin is a fast-paced city, and chronic stress directly harms your gut by disrupting the gut-brain axis. Practices like daily walking, meditation, or deep breathing can calm your nervous system and, in turn, support digestion.
4. Incorporate Fermented Foods
Fermented foods like sauerkraut, kimchi, kefir, and yogurt (if you tolerate dairy) are natural sources of probiotics. Start with a small spoonful daily to introduce beneficial bacteria. Another item to check your local Austin farmers' market for!
5. Drink Plenty of Water
Hydration is essential for maintaining the mucosal lining of your intestines and supporting regular bowel movements. Carry a water bottle and sip throughout the day, especially in our Texas heat. While today is the first day of Fall, we're not yet feeling it in Austin with a high of 97 degrees today!
6. Get Moving with Regular Exercise
Regular physical activity, even a 20-minute walk, can enhance gut motility and diversity. Find an activity you love, whether it’s yoga, cycling around town, or hiking the Greenbelt, and move your body. Moving out in nature is a bonus!
7. Prioritize Sleep
Poor sleep can negatively alter your gut microbiome. Aim for 7-8 hours of quality sleep per night. Your gut bugs will thank you.
8. Experiment with Gut-Soothing Herbs & Teas
Herbs like ginger, peppermint, and licorice root can have a calming effect on the digestive tract. A cup of peppermint tea after a meal can be a simple ritual to aid digestion.
9. Identify Potential Food Sensitivities
If you’re still asking, “how can I improve my gut health?” after trying the basics, hidden food sensitivities might be the culprit. Common triggers include gluten and dairy. An elimination diet, guided by a practitioner, can lead to powerful insights.
10. Get to the Root Cause with Advanced Testing
For many, general tips aren't enough. If you have persistent symptoms like bloating, gas, diarrhea, or constipation, the most effective step is to understand what’s happening inside your gut.
> This is where we can help. At Gut Check Austin, we move beyond the guesswork. One of our most powerful functional tools is the GI Map stool test, a comprehensive diagnostic that reveals the exact state of your microbiome - including levels of good and bad bacteria, parasites, yeast, and markers for inflammation and digestion.
When "Quick Tips" Aren't Enough: The Next Step
These 10 steps are a fantastic starting point for improving your gut health. But if you’ve tried these and are still struggling, it’s a sign that there may be an underlying imbalance, such as:
* SIBO (Small Intestinal Bacterial Overgrowth)
* Candida Overgrowth
* Parasitic Infections
* H. Pylori Infection
* Leaky Gut Syndrome
A one-size-fits-all approach doesn’t work for these conditions. You need a personalized plan based on data.
Ready to Stop Guessing and Start Healing?
If you're in the Austin area (or beyond - we're virtual!) and ready to get to the root cause of your digestive issues, we're here to help.
1. 👉 Take Our Free Gut Health Quiz – We'll get you on the track to personalized insights into your symptoms.
2. 👉 Learn About the GI Map Test in Austin – Discover how our advanced stool testing provides a clear roadmap for your healing journey. We can ship anywhere!
3. 👉 Schedule a Free 15-Minute Discovery Call – Speak directly with our team to see if our holistic, functional approach is right for you.
Don’t just manage your symptoms - solve them for good. Let Gut Check Austin be your partner in achieving optimal gut health.
Follow along on Instagram here!
Comments