How to fix your digestive issues & gut health

Did you know that two-thirds of people have gut issues? And the age group most affected isn’t your grandparents—it’s 18 to 40-year-olds. That really surprised me. Seventy percent of people in this age range have gut issues.

If you feel bloated, constipated, or struggle with IBS—or know someone who does—this is for you. Today, we’re going over simple, effective steps you can take right now to support a healthier gut, beat the bloat, and finally address IBS and constipation for good.

Plus, we’ll explore how gut health is directly linked to your immune system, mental health, and overall quality of life. Ignoring it doesn’t just lead to discomfort—it interferes with your work, energy levels, and even relationships.

Understanding Your Gut: The Basics

Gas, bloating, and digestive discomfort aren’t random—they’re signals from your body. Before jumping to expensive supplements or extreme diets, let’s focus on what actually works: simple, foundational habits.

One of the biggest findings from The American Gut Project? A diverse gut microbiome isn’t about following a specific diet (vegan, vegetarian, or otherwise). The real key is variety—consuming 30+ different plant foods per week. That means fruits, vegetables, nuts, seeds, whole grains, herbs, and spices.

You don’t have to go plant-based—just eat more plants. Even if you eat meat, balancing it with fiber-rich plant foods supports your gut.

The First Steps to a Healthy Gut

Before reaching for probiotics, focus on these three daily habits that create the foundation for optimal digestion:

1. Hydration – At least 50% of constipation issues can be solved just by drinking enough water. Think of it as keeping your digestive system unclogged.

2. Movement – Exercise (even walking) stimulates peristalsis, the muscle contractions that move food through your system—essential for reducing bloating and constipation.

3. Fiber – Your gut bacteria feeds on fiber. More fiber = a happier, more balanced gut. Prioritize whole, plant-based foods to support your microbiome.

Gut Health = Total Health

A strong gut means a strong immune system, better mental clarity, and balanced energy levels. Ultra-processed foods, lack of protein, and an imbalanced diet can lead to chronic inflammation, food sensitivities, and sluggish digestion.

And let’s not forget the gut-brain connection—your gut directly affects your mood, anxiety, and mental well-being. If you’ve been struggling with brain fog, fatigue, or heightened stress, paying attention to your gut health is non-negotiable.

The takeaway? Start small, focus on what’s available, and build from there.

Vaishi