If you’ve got better gut health on your list of goals in 2025, you’re certainly not alone. Nourishing your gut microbiome has been all the rage in the health world in recent years, and for good reason. Your gut isn’t only important to digestion; it plays a crucial role in nearly every area of your wellbeing, including weight management, mental health, and more. Luckily, there are plenty of things you can do to keep your microbiome in great shape this year.
A balanced lifestyle can make all the difference. Kayla Varney, a holistic nutritionist known as @consciouslykay on TikTok, recently shared her top four “non-negotiables” for strengthening the gut microbiome. Find her great tips—from adding more colors to your plate to taking daily walks—below.
1. Eat a Variety of Colors
The first step to a healthier gut starts with your diet—and the key could be as simple as adding more colors to the mix. And no, we're not talking about Fruity Pebbles! Reach for whole fruits and vegetables instead. "I aim to eat 30+ unique plant foods every single week," Varney explains. A diet rich in diverse plant-based foods increases the diversity of your gut microbiome, which is essential for gut health. "The more diverse your diet is, the more diverse your gut microbiome is and therefore the stronger your gut health is going to be," she emphasizes.
2. Drink Kombucha Daily
Kombucha isn't only a delicious way to slay dry January. It can also do wonders for your gut! "Kombucha is loaded with probiotics that feed and increase the good bacteria in your gut and in turn decrease the bad gut bacteria," Varney notes. On top of those fantastic probiotics, kombucha is also packed with antioxidants, which provide additional benefits. "Along with the probiotics, [antioxidants] can reduce inflammation, boost the health of intestinal cells, aid digestion, and so much more," she explains. Sign us up!
3. Stay Hydrated
Don't underestimate the power of water! Proper hydration is another cornerstone of a healthy gut—and an overall healthy body. Varney recommends drinking two to three liters of water daily. "Proper hydration is essential for optimal nutrient absorption in the gut," she says, emphasizing that it also helps keep your digestive system functioning smoothly. "It keeps things moving, promoting waste removal and motility."
4. Take Daily Walks
Don't forget to get moving. This isn't only great for shedding pounds, but it also does wonders for your gut. "Walking stimulates the digestive system, strengthens gastrointestinal muscles, reduces inflammation, and can even increase the diversity in gut bacteria," Varney says.
BRB... we're gonna walk around the block.
