Your Gut, Your Health: 5 Daily Habits for a Balanced Microbiome

Your gut is at the heart of your health, influencing everything from digestion and immune function to energy and mood. Often referred to as the “second brain”, your gut has a direct impact on how you feel both physically and mentally. At The Gut Cø, we know that prioritising gut health doesn’t just improve your digestion—it improves your entire well-being.

A balanced gut can contribute to clearer skin, stronger immunity, more stable energy levels and a calmer mind. But what does it take to keep your gut in top shape? Here are five science-backed daily habits—supported by our formulations—that can help support a thriving microbiome, reduce bloating, and set you up for long-term wellness.

1. Mindful Eating: Slow Down and Savour Your Food

In our busy, fast-paced lives, it’s easy to rush meals, eat while distracted, or forget to chew properly. But how you eat is just as important as what you eat. Slowing down and focusing on your food can make a significant difference to your gut health.

Mindful eating gives your digestive system time to prepare for food. When you chew thoroughly, your body can break down nutrients more effectively, while stimulating the production of digestive enzymes. This helps ease digestion, improve nutrient absorption and reduce uncomfortable symptoms like bloating and gas.

Your gut has what’s known as a “rest and digest” mode. Activating this state before a meal can help your gut receive and process food more efficiently. Taking a few deep breaths before eating can switch your body into this state, allowing digestion to occur in a calmer, more supported way.

Tip: Take 10 deep breaths before meals to engage your parasympathetic nervous system and prime your gut for better digestion.

2. Increase Fibre Intake for a Healthy Microbiome

Fibre plays a fundamental role in keeping your digestive system moving. It bulks up your stool and supports regular elimination, while also serving as food for the beneficial bacteria in your gut.

A well-fed gut microbiome contributes to reduced inflammation, stronger immune function, and better mood regulation. Some fibres also promote the production of short-chain fatty acids, which support the gut lining, reduce bloating and encourage a healthy environment for digestion.

Partially hydrolysed guar gum (PHGG), for example, is a soluble fibre used in our FEED formulation. PHGG helps relieve constipation, supports the growth of Bifidobacteria and Lactobacillus, and is gentle enough for those with digestive sensitivity.

FEED also includes Acacia gum, another prebiotic fibre known to feed good bacteria and help repair the gut lining. These ingredients work together to strengthen your microbiome and enhance your digestive health from within.

Tip: Aim for 25–30 grams of fibre daily from whole foods like vegetables, fruit, legumes and grains. Adding FEED to your daily routine gives your body a concentrated, clinically studied fibre boost.

3. Stay Hydrated to Support Digestion and Detoxification

Hydration is essential for overall wellness, but it plays a particularly important role in gut health. Water helps move waste through your digestive system, preventing constipation and reducing the chance of toxin build-up. It also supports the health of the gut lining, which is key to nutrient absorption and immune defence.

A hydrated gut is a healthy gut. Without enough fluids, digestion slows down, toxins may accumulate, and you’re more likely to experience symptoms like bloating and sluggishness.

Starting your day with water and sipping throughout the day helps maintain gut motility and keeps your detox pathways clear. It also prepares your digestive system to break down nutrients more efficiently.

CLEANSE, one of our most popular formulations, is a green blend containing organic vegetables and mushrooms designed to nourish your gut and support detoxification. It’s an excellent addition to water during the day—especially when you need extra digestive support or are recovering from indulgence.

Tip: Begin each morning with a glass of water. Aim for at least 8 cups daily, more if you’re active or in hot weather. Mix CLEANSE into your water to add nutritional support while staying hydrated.

4. Support Your Gut with Targeted Supplements

While whole foods form the foundation of a healthy gut, supplements can offer targeted support to help restore balance, fill nutrient gaps and optimise digestive health.

FEED is formulated with Biotics-Max™, a combination of partially hydrolysed guar gum, Acacia gum, Saccharomyces boulardii, and Bacillus coagulans Unique IS-2. This blend of prebiotics and probiotics supports digestion, promotes a healthy gut lining and helps regulate your microbiome. It also contains vegan-sourced vitamin D3 and vitamin K2, which contribute to immune strength and bone support.

The inclusion of Saccharomyces boulardii—a probiotic yeast that’s free from dairy and lactose—can help reduce the effects of traveller’s diarrhoea or antibiotic-induced gut disruption. Meanwhile, Bacillus coagulans is a shelf-stable, spore-forming probiotic that survives stomach acid and helps regulate gut pH and protect against harmful bacteria.

Together, these components support digestion, energy levels, immune function and microbiome stability. And because FEED is FODMAP-friendly, it’s suitable for those with IBS or other digestive sensitivities.

CLEANSE complements FEED by supporting detoxification, liver health and stress resilience. Its blend of green powders and organic mushrooms provides gentle, daily cleansing and broad-spectrum nutrient support.

Tip: Use one heaped teaspoon of FEED (8g) in water once or twice daily. Add CLEANSE into your routine to provide greens, detox support and stress resilience.

5. Manage Stress to Keep Your Gut Calm

Stress doesn’t just affect your mind—it has a direct impact on your gut. The gut and brain are connected through the gut–brain axis, a complex communication pathway. When stress levels rise, digestion slows down, which can lead to bloating, discomfort, changes in bowel habits and imbalances in the microbiome.

By managing daily stress, you help maintain a stable digestive rhythm. Practices like deep breathing, gentle movement, time in nature, or meditation can help calm the nervous system and allow digestion to operate without disruption.

The Gut Cø approach acknowledges the importance of resilience—not only in the gut, but in the nervous system as well. That’s why CLEANSE includes nutrients that help support stress response and protect gut function under pressure.

Daily rituals that lower cortisol and support calm can play a major role in long-term digestive health. Creating space for relaxation isn’t just good for your mind—it’s good for your gut, too.

Tip: Carve out 10–20 minutes a day for a calming practice like deep breathing, journalling or stretching. Your gut will thank you.

Putting It All Together: A Simple Gut-Supporting Routine

You don’t need a complicated protocol to take care of your gut. A few daily habits—eating mindfully, increasing fibre, staying hydrated, supporting your system with targeted supplements, and managing stress—can set the foundation for a healthier gut and a more energised you.

When used consistently, The Gut Cø’s FEED and CLEANSE offer targeted support for digestion, microbiome balance, detoxification and resilience. They are made with high-quality, bioavailable ingredients and formulated to be free from gluten, dairy, lactose, soy, eggs, nuts, grains and artificial additives—so they’re gentle and effective, even for those with sensitivities.

Your gut isn’t just about digestion—it’s about how you feel every day. A healthy gut supports your immune system, energy levels, skin, stress response and emotional well-being. By incorporating small but meaningful daily habits—paired with powerful, clean formulations like FEED and CLEANSE—you’re laying the foundation for long-term vitality.

Start with one habit and build from there. Your body will feel the difference, and your gut will thank you. Because when you prioritise your gut, you prioritise the best version of yourself—energised, balanced and well.