7 Science-Backed Habits for Gut Health: Bloating, Regularity & Leaky Gut

Your gut health impacts far more than digestion. From inflammation and blood sugar balance to your immune system, hormones, skin, and mood, your gut microbiome plays a powerful role in how you feel every day. So, what can you actually do to support it?
In this episode of The BeingBrigid Show, Brigid shares seven research-backed habits to improve gut health, support a diverse gut microbiome, and reduce chronic inflammation. Learn how to build an anti-inflammatory diet with more plant diversity, fiber, and fermented foods, plus practical ways to improve digestion without unnecessary food restrictions or overwhelming routines.
What You’ll Learn In This Episode:
Why your gut microbiome influences inflammation, immune function, blood sugar, hormones, and mental health.
Four key markers of a healthy gut microbiome, including microbial diversity and a healthy gut lining.
Why eating 30 or more different plant types each week can support gut health.
How smoothies, fermented foods, chia seeds, and fiber can nourish beneficial gut bacteria.
How chewing slowly, managing stress, and spacing meals three to four hours apart can support digestion.
What your bowel movements may reveal about your digestive health.
Why increasing fiber too quickly can cause bloating and how to make adjustments.
When persistent digestive symptoms may warrant working with a dietitian or exploring further testing.
Timestamps:
00:00 — Why gut health is essential for overall health
02:20 — The gut-brain connection, hormones, skin, and immunity
04:40 — Four goals for a healthy gut microbiome
07:02 — What your bowel movements can tell you
08:00 — Habit #1: Eat 30+ different plant types per week
09:17 — Habit #2: Protect your gut lining
11:36 — Habit #3: Add a nutrient-packed smoothie
13:52 — Habit #4: Incorporate fermented foods
16:11 — Habit #5: Increase fiber with chia seeds and other foods
17:30 — Habit #6: Sit down and chew your food
18:23 — Habit #7: Space meals three to four hours apart
19:30 — Why healthy, high-fiber foods can cause bloating
20:43 — Common reasons for increased bloating and how to adjust
23:00 — When to investigate underlying gut imbalances
25:14 — Final thoughts and episode wrap-up
Resources & Links:
+ Watch the full episode on YouTube
+ Join The Being Collective
+ Brigid’s Website
+ Brigid’s Instagram
If you're ready to take a more personalized, science-backed approach to your health, start by making small, consistent changes that support your gut. Subscribe to The BeingBrigid Show for more practical insights on Functional Nutrition, Women's Health, and using food as medicine.