Wanting to improve your lifestyle to be healthier is one thing, but actually making those changes happen can be overwhelming and frustrating. Dr. Megan Rossi, aka the Gut Health Guru, says good gut health doesn’t have to be hard or involve giving up the things you love. She shares micro habits that can make a big difference to gut microbes, with no extra effort required.

The Gut Health Guru recommends trying one of these a week for the next 10 weeks:

• Eat a new type of fruit and veggie every week

  Each plant food has a unique mix of chemicals that nourishes the microbes in your gut and mixing up the fruits and vegetables you eat is one of the best ways to increase the diversity of your gut bacteria.

• Chew every mouthful 10 to 20 times

  Research shows that chewing properly will help your body absorb more of the nutrients in your food. Plus, chewing more also helps relieve bloating.

• Skip sweeteners

  Steer clear of diet drinks and artificial sweeteners, which have been found to increase your craving for sugary foods, and satisfy your sweet tooth with fruit that contains fiber that’s good for your gut bacteria.

• Get pre-mixed produce

  The Gut Health Guru says pre-mixed packs of fruits, veggies, and beans – either fresh or frozen – are one of her top tips for diversifying your diet. So instead of plain lettuce, get the bag of mixed greens, and rather than just getting a red pepper, grab a yellow and green one, too.

• Swap tight pants for stretchy clothes

  It turns out that “Tight Pants Syndrome” is a real thing that happens when pressure from a tight waistband on the intestinal wall triggers abdominal pain and bloating. This expert says if you experience any gut distress, switching to soft, stretchy clothes can be a game-changer.

• Add extra veggies

  You don’t have to miss out on your favorite foods just because you’re looking out for your gut health, just add more vegetables to your pizza or takeout to boost the fiber.

• Avoid big meals three hours before bed

  That’s how long it typically takes for a meal to clear your stomach and if food is hanging out in there when you go to bed, it can keep you from getting the quality sleep you need.

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