8 Ways To Support Your Gut Health



By Kavata Kithome

When was the last time you thanked your gut for all that it does?

Here at Fitlife, we love the gut. We understand that it is an amazing and intricate system of intake, distribution and elimination. That’s why it’s crucial that you do all that you can to support and take care of it.

I had a complicated relationship with my gut. I had many sensitivities to food but even worse, I would be bloated, gassy and sometimes be writhing in pain (how embarrassing!). But luckily, I had some good research on my side.

These are the 8 ways that I found that can help improve your digestion and most importantly support your gut.

1. Upon Rising, Drink A Warm Cup Of Lemon Water

Break your fast with a cup of warm lemon and water. Lemons are a great source of vitamin C and hydration is crucial for digestion. I love to drink 12-16 oz of warm water and the juice of ½ a lemon every morning. For a little variety, I sometimes use lime instead and every now and then, I will add 1 tablespoon of apple cider vinegar for an extra boost.

2. Increase “Good” Bacteria

Adding probiotics is necessary for digestive health. You can take them as a supplement (my favorite brand is Fitlife’s biotic balance). I also love to drink kefir and kombucha tea for natural and healthy live bacteria. With the help of probiotics, I felt my food sensitivity symptoms slowly subsided and I found relief.

3. Ditch The Junk Food

Most fitness plans advise against processed foods – and for good reason. Most of these foods lack nutritional value and create toxicity in your gut. Instead, reach for whole foods.

My rule of thumb is the simpler the food the better. Most whole foods have one name and are usually easy to pronounce, unless you are saying pomegranate (I am still unsure how to pronounce this fruit). The key here is to reach for whole, fiber-filled foods that support your gut and keep it happy.

4. Fiber Is Good

Fiber coupled with probiotics was my saving grace. I went from a bloated pot belly to a smoother, flatter stomach. To make it even better, my bloating, gas and pain symptoms were gone.

5. Drink Aloe Juice

Research shows that aloe vera juice is great to help keep you regular. When I felt constipated, I found that this juice helps me naturally eliminate waste by simply softening the bowels and helping my body to relax. I would simply take a 3oz shoot every day and if I felt constipated, I would take up to 8oz.

6. Bring Some Spice In Your Life

I could talk all day about spices and how much they create a party in my mouth every time I add them to my food. My all time favorites are ginger, garlic, turmeric and cayenne pepper. Ginger and turmeric are truly spice superstars when it comes to supporting gut health.

I like my ginger in juices and I sprinkle turmeric on my rice and my sautéd veggies. Some other spices you can use are peppermint and fennel.


Research shows that inactivity can lead to constipation and other digestion problems. Exercise can benefit the good bacteria in your gut and I personally found that when I got moving, not only did I feel accomplished, but I also felt less constipated, which in turn made me feel healthier.

My favorite ways to get moving are running and doing yoga, but there are so many other ways to get moving such as walking, biking, pilates and even swimming. The key to gut health is to get moving. Find something you enjoy and do that!

8. Shoot For 80oz Or More Of Water A Day

It is no secret that your body is made up of water. Water is essential to a healthy life and plays a major role in healthy digestion. To get enough water, shoot for drinking about 40 or more ounces before noon to help flush out your system and help you stay consistent in getting enough fluid. To offer some variety, add some orange, cucumber, mint or raspberries.

It is important to remember that your gut works hard on your behalf and should not be taken for granted. Treat it well and it will thank you in return by aiding in your health and the overall wellness of your being.

Have you used any or all of these tips? Please share in the comments below.


Disclaimer: The techniques, strategies, and suggestions expressed here are intended to be used for educational purposes only. The author, Drew Canole, and the associated www.fitlife.tv are not rendering medical advice, nor to diagnose, prescribe, or treat any disease, condition, illness, or injury.

It is imperative that before beginning any nutrition or exercise program you receive full medical clearance from a licensed physician.

Drew Canole and Fitlife.tv claim no responsibility to any person or entity for any liability, loss, or damage caused or alleged to be caused directly or indirectly as a result of the use, application, or interpretation of the material presented here.

Kavata Kithome
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Kavata Kithome

Health Advocate at One More Step
Kavata Kithome is an advocate for living your best life, full of health and longevity. While working closely with gym owners and personal trainers, she was able to sculpt a well-rounded view of fitness and understands how to incorporate it with a healthy balanced diet. She is a regular contributor to the One More Step Lifestyle brand.
Kavata Kithome
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