Caroline Thomason Bunn said gut health improves through five daily habits, led by prioritizing prebiotic fiber and aiming for 30 different plant foods each week.
Prebiotic foods such as garlic, onions, leeks, asparagus, bananas and avocados help feed beneficial gut bacteria, which Bunn said many people overlook even when taking probiotics.
A 12-hour gap between dinner and breakfast gives the digestive system time to support the migrating motor complex—described as the gut’s overnight cleaning cycle.
Balanced meals with protein, fiber and fats can steady digestion and curb late-night cravings, while snacks work best when chosen intentionally rather than eaten constantly.
Chronic stress can disrupt the microbiome and promote inflammation, Bunn said, making habits like deep breathing, getting outside and chewing slowly part of long-term gut care.