6 Ways to Take Care of Your Gut (That Have Nothing to Do with Food)

Gut health is all the buzz these days, but most advice tends to focus on what to put on your plate. You know the drill—eat more fiber, add fermented foods, take a probiotic, rinse and repeat. And while diet definitely matters, it’s only one piece of the puzzle. I reached out to a gastroenterologist and functional medicine expert to talk about how to support your gut without starting every morning with a bowl of All-Bran. As it turns out, the things happening outside of your meals—like how you sleep, move, stress and even medicate—can be just as important as what you eat.

Dr. Elena Ivanina is a triple board-certified gastroenterologist with expertise in Gastroenterology, Preventive Medicine & Public Health and Obesity Medicine. She completed her medical training from New York College of Osteopathic Medicine and her advanced training in functional medicine at the Institute for Functional Medicine. She is the founder of the Center for Integrative Gut Health.

You know that too little sleep wreaks havoc on your mood and concentration, but did you know that it also does a number on your gut? “The connection between sleep and gut health is foundational and bidirectional,” says Dr. Ivanina. Sleep deprivation can alter the composition of the gut microbiome, reduce beneficial bacterial diversity and weaken the intestinal barrier, she explains. But it’s not just about the number of hours you’re clocking in bed. Research suggests that disruptions to your circadian rhythm can have a negative impact on your gut. “Nighttime light exposure, shift work, social jet lag and late-night eating disrupt peripheral clocks in GI organs, affecting motility, barrier function, immune responses and the microbiome.” Aim for seven to nine hours of sleep per night and try to maintain a consistent schedule for sleep and mealtimes (yes, even on the weekends).

“Regular exercise is foundational for gut health,” says Dr. Ivanina. “Physical activity accelerates colonic and whole-gut transit time which helps constipation, reduces intestinal gas retention and improves gas clearance.” The expert adds that it also promotes a more diverse gut microbiome and can even reduce the risk of certain GI cancers. The sweet spot, she notes, is moderate-intensity exercise—think brisk walking, cycling or an upbeat yoga flow.

Ever heard of the gut-brain connection? It’s the bidirectional communication that happens between your gut and your brain (like when you get “butterflies” before a big presentation or feel nauseous when you’re anxious). “Your gut health affects your mental health, and your mental health affects your gut health,” Dr. Ivanina explains. Chronic stress triggers a host of hormonal responses that increase gut sensitivity, shift the body toward inflammation and disrupt the microbiome. On the flip side, a healthier gut can actually support better mental health—research has even found that probiotics may help reduce anxiety by modulating gut bacteria. Whatever stress management looks like for you—therapy, walks, breathwork, actually taking your vacation days—your gut will thank you.

Bring on the Stanleys. Hydration plays a more important role in gut health than most people realize, specifically when it comes to keeping things moving. “The focus is on maintaining enough fluid in your colon for stool formation,” says Dr. Ivanina. The expert explains that when you’re dehydrated, your colon compensates by pulling water back into the body, which results in harder stools and slower transit. In other words, not drinking enough water is a fast track to constipation and all the discomfort that comes with it.

You’ve been doing this since you got out of diapers, but as it turns out, there’s more to it than you think. “Always act on the urge to poop!” says Dr. Ivanina. Holding it in repeatedly can disrupt your body’s natural signals over time and make constipation harder to bounce back from. She also recommends using a squatty potty (or something similar to elevate your feet), which puts your body in a more natural squatting position that can make going to the bathroom easier.

The expert explains that many of the medications people take regularly without a second thought—ibuprofen, aspirin, antacids—can disrupt the gut microbiome with prolonged use. “Studies show that commonly used medications such as PPIs, NSAIDs, and opioids all cause gut dysbiosis,” says Dr. Ivanina. Because these drugs are available over the counter, people often use them more frequently and for longer than they should, without realizing the effects on their GI tract. Note: That doesn’t mean you should stop taking medications your doctor recommends. But if you find yourself relying on certain over-the-counter options continuously, it’s worth discussing with your healthcare provider to determine whether there’s an underlying issue that needs attention.

What you eat matters, but it’s not the only factor shaping your gut health. Sleep, stress, movement, hydration, bathroom habits and even your medicine cabinet can all play a role. The good news is that most of these can be adjusted (either on your own or with the help of a professional), and doing so can add up to a meaningfully happier gut.