Ten Everyday Habits Disrupting Your Gut Health and How to Transform Them

A healthy gut is vital for overall wellness. The gut microbiome influences not just digestion but also impacts many aspects of physical and mental health. Why is taking care of your gut important? Did you know that an unhealthy gut is linked to cardiovascular disease, gastrointestinal disease, autoimmune disease, even certain cancers. Unfortunately, many everyday habits can compromise gut health. In this post, we will discuss ten common habits that disrupt gut health and how to transform them into habits that support a healthier lifestyle.

1. Fast Foods

Fast food, while convenient and often appealing, poses significant dangers to not only overall health but also gut health. Fast foods are considered to be energy dense, nutrient poor, and account for a high percentage of daily caloric intake (Clemente-Suarez 2023). Research has established that fast food consumption is associated with obesity, cardiovascular disease, diabetes, metabolic syndrome, and several other health issues (Barbaresko et al., 2025). Research indicates that fast food meal can alter the gut microbial community, leading to metabolic changes, elevated proinflammatory metabolites, that may contribute to various health issues, including nonalcoholic fatty liver disease (NAFLD) and functional gastrointestinal disorders (FGIDs)(Osborn et al., 2021) (Fei et al., 2023) (Shau et al., 2016).

Minimize the consumption of fast foods and focus on consuming home cooked foods and meal prepping. If you enjoy fast foods try cooking fast food hacks at home to get the same taste with better ingredients!

2. Food Additives

Food additives can negatively impact gut health

Many Processed foods also contain many food additive such as sweeteners, emulsifiers, preservatives, colors, bulking agents that can negatively affect gut health by causing gut dysbiosis (Laudisi et al., 2019) (Whelan et al., 2024). Preservatives are a popular additive used to preserve foods and shelf live and are ubiquitous in heavily processed foods such as cookies, crackers, chips, soda, processed meats, ready-to-eat meals, and breads. Research shows that preservatives like potassium sorbate and sodium benzoate are frequently associated with gut dysbiosis, altering microbial composition and promoting inflammation (Alcaire et al., 2024) (Wang et al., 2024). Emulsifiers are ingredients that keep ingredients that don't normally mix together from separating. Many processed foods contain emulsifiers, including baked goods, salad dressings, ice cream, and chocolate. Studies show that emulsifiers such as polysorbate 80 and carboxymethylcellulose have been shown to decrease beneficial bacteria while increasing those linked to inflammation, contributing to conditions like metabolic syndrome and liver disease (Jarmakiewicz-Czaja et al., 2025) (Gonza et al., 2024)(Singh et al., 2024). Sweetener additives, also known as sugar substitutes, are food additives that give food and drinks a sweet taste. These sweeteners are found in beverages, baked goods, candy, chewing gum, and more. Artificial sweeteners, including sucralose and aspartame, disrupt gut microbiota balance and have been linked to metabolic disorders by affecting liver metabolism and microbial composition (Jarmakiewicz-Czaja et al., 2025) (Gonza et al., 2024).

Make a habit of reading food labels. Choose items with no or minimal additives. This simple shift can promote a healthier digestive system.

3. Low Fiber Foods

Low fiber foods can negatively impact gut health

A low-fiber diet can have serious effects on your gut. The western dietary pattern, heavy in processed foods, often lacks fiber. The relationship between a lack of dietary fiber and gut health is significant, as insufficient fiber intake can lead to various gastrointestinal issues and broader health concerns. Research indicates that low fiber diets are linked to increased risks of non-communicable diseases such as cardiovascular disease, type 2 diabetes, and colon cancer (Fu et al., 2022) (Mathers 2023). Disruptions of the gut microbiome balance can lead to impaired mucosal health due to the reduced diversity of beneficial microbes that rely on fiber for sustenance; essentially, a low-fiber diet "starves" the gut microbiome, causing imbalances that can negatively affect overall digestive function and health (Fu et al., 2022) (Mathers 2023). 

The recommended level of dietary fiber intake is 25 g for adult women and 38 g for adult men, and the public should consume adequate amounts of dietary fiber from a variety of plant foods (Slavin 2008). To support your gut health, increase your intake of fiber rich sources like beans, lentils, and whole grains, fruits, and vegetables, that promote beneficial gut bacteria to help your digestive system thrive.

4. Excess Alcohol Consumption

Too much alcohol can negatively impact gut health

Regular alcohol consumption has been linked to many chronic diseases such as certain cancers, heart diseases, neuropsychiatric diseases, liver disease, and more (Rehm, 2011). Alcohol consumption significantly impacts gut health, primarily through alterations in the gut microbiome and intestinal integrity. Research indicates that ethanol consumption alters the composition of gut microbiota, reducing beneficial bacteria and increasing harmful strains (Sosnowski & Przybyłkowski, 2024) (Koutromanos et al., 2024). Chronic alcohol intake leads to structural damage in the intestinal lining causing increased inflammation (Moraes et al., 2024). Current research indicates that the less alcohol consumed, the better for health, with no safe level of alcohol consumption, and that moderate drinking (up to 1 drink per day for women and 2 for men) carries some risks, according to the CDC and other health organizations (World Health Organization) It is best to limit your alcohol intake to achieve optimal gut health.

5. High Sugar Foods

High sugar foods can negatively impact gut health

High sugar foods significantly impact gut health by altering the composition and balance of gut microbiota, which can lead to various metabolic disorders (Ma et al., 2022) (Sharipova, 2022). Research indicates that a high-sugar diet promotes the proliferation of harmful bacteria while reducing beneficial strains, resulting in dysbiosis (Ma et al., 2022) (Sharipova, 2022). This imbalance is linked to inflammation, obesity, and other chronic diseases (Ma et al., 2022) (Sharipova, 2022).

Start by cutting back on sugary snacks and beverages. Instead, try satisfying your sweet tooth with fruits or healthier dessert recipes, such as yogurt parfaits with berries.

6. Over Antibiotic Use

Overuse of antibiotics can mess with gut health

While antibiotics are essential for treating infections, overuse can disrupt the healthy bacteria in your gut.  Antibiotic use has been shown to negatively impact gut health. Antibiotics, particularly broad-spectrum ones, indiscriminately kill both harmful and beneficial bacteria, leading to a decline in microbial diversity (Lathakumari et al., 2024). While antibiotics are essential for treating certain infections overprescribing antibiotics remains a major concern (Fiore et al 2017). While antibiotics are essential for treating infections, their collateral effects on gut health necessitate careful consideration and management to preserve microbiome integrity and resulting overall health. Interventions to counteract the microbiome related side effects need to be developed. Of interest, probiotics and dietary interventions are being explored to restore gut health post-antibiotic treatment (Deane et al., 2016).

Always discuss antibiotic prescriptions with your healthcare provider and consider taking a probiotic afterward to help restore gut balance.

7. Smoking

Smoking can negatively impact gut health

Tobacco use, particularly smoking poses significant health risks including increased risk of heart attack, stroke, lung disease, many cancers, and other illnesses (Sherman 1991). Emerging evidence suggests that tobacco smoking can negatively impact gut health (Antinozzi et al., 2022).  Research has found that smoking is associated with a decrease in beneficial bacteria such and an increase in potentially harmful bacteria (Imade & Obayagbona, 2024). Despite advances in public health and campaigns to increase smoking cessation rates, tobacco consumption remains a major public health threat. Evidence shows that quitting tobacco at any age can positively impact health at any age and smokers should be urged to quit as it would greatly benefit their overall health including gut health (Le et al., 2024).

8. Sedentary Lifestyle

Sedentary lifestyle can mess with gut health

Exercise patterns can significantly affect gut health. Sedentary behavior and its negative impact on human health is well established. A sedentary lifestyle which is defined as significant amounts of time spent lying down, sitting, or reclining is strongly associated with cardiovascular disease, diabetes, certain cancers, and premature death (Park et al., 2020). Newer research has emerged demonstrating that a sedentary lifestyle has been increasingly linked to alterations in gut health, particularly through changes in the gut microbiome's composition and diversity. Research indicates that prolonged sedentary time can negatively impact the richness and diversity of gut microbiota, potentially influencing the risk of gastrointestinal diseases and metabolic disorders (Antush et al., 2024) (Xu et al., 2023). While the evidence points to a significant impact of sedentary behavior on gut health, it is important to consider the role of physical activity as a potential mitigating factor. Moderate-to-vigorous physical activity has been shown to have protective effects against certain gastrointestinal diseases, suggesting that increasing physical activity could counteract some negative effects of sedentary behavior (Wang et al., 2024) (Chen et al., 2023). Further research is needed to fully understand these interactions and inform effective public health strategies.

Incorporate activities like brisk walking, swimming, or cycling into your weekly routine. This can significantly enhance gut health and overall well-being.

9. Too Much Stress

Excess stress can negatively impact gut health

Stress is highly prevalent both in North America and globally, with a significant portion of the population reporting experiencing it regularly. The impact of stress can be felt across various aspects of life, including physical and mental health, work, and relationships. The relationship between stress and gut health is complex, involving intricate interactions between the gut microbiome and the body's stress response systems. Chronic stress can lead to dysbiosis, which is an imbalance in gut microbiota, and this dysbiosis can exacerbate stress-related health issues (Marwaha et al., 2025) (Morys et al., 2024). Addressing stress through lifestyle changes and dietary modifications can improve gut health and overall well-being (Prabha, 2023).

To help manage stress, integrate relaxation practices into your daily routine. Activities like yoga and deep breathing can significantly improve your mental state and, in turn, your gut health.

10. Poor Sleep

Lack of sleep can negatively impact gut health

The connections between sleep quality and quantity and the connection to gut health are increasingly recognized. In the United States alone, approximately one-third of adults report not getting enough sleep, and studies show that at least 18% of adults report insufficient sleep (Colton et al. 2006). Additionally, studies indicate that a considerable percentage of people experience insomnia symptoms, with roughly 1 in 3 adults worldwide having insomnia symptoms, and about 10% meeting the criteria for insomnia disorder (Colton et al. 2006). The relationship between sleep and gut health is increasingly recognized as bidirectional, with each influencing the other significantly. For example, studies show that individuals with poor sleep often report gastrointestinal symptoms such as bloating and constipation (Palve et al., 2024). Conversely, those with gut health issues frequently experience sleep disturbances (Li et al., 2024). Furthermore, sleep quality is influenced by gut health through the gut-brain axis, where dysbiosis impairs sleep (Lin et al., 2023). Specific bacteria like Lactobacillus and Bifidobacterium enhance sleep, while sleep deprivation can reduce beneficial bacteria, exacerbating dysbiosis and affecting overall health (Lin et al., 2023). Adults should aim for 7-9 hours of quality sleep per night.

Prioritize sleep by maintaining a regular bedtime and creating a restful environment. Simple changes like reducing screen time before bed can improve sleep quality.

Nurturing Your Gut for Better Health

Various routines can disrupt your gut health, affecting everything from what you eat to how you manage stress. By identifying these habits and making small, manageable changes, you can support your gut health and overall wellness. Focus on wholesome foods, reduce processed items, stay active, and practice stress management techniques to cultivate a happy and healthy gut. Remember that nurturing your gut health is a significant step toward enhancing your overall quality of life!

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