10 Ways to Improve and Reset Your Gut Health to Boost Your Mood

Many people experience ongoing digestive discomfort, low energy, or mood changes without a clear cause. In many cases, an imbalance in gut health disrupts the function of microorganisms needed for food processing, nutrient absorption, and immune support, leading to these problems.

When the gut is imbalanced, it disrupts digestion and daily bodily functions. Over time, this can lead to broader health issues, such as increased stress, poor sleep, and difficulty focusing.

As awareness of these links grows, more people are turning to natural ways to support their gut health. They eat whole foods, take supplements like probiotics and prebiotics, and get gut health tests to understand better how their digestive system works. These lifestyle-based approaches help people take small, practical steps to support their overall well-being.

Key Benefits of Supporting Gut Health

A healthy gut helps the body absorb essential nutrients, such as vitamins and minerals, which support energy levels, immune function, and cellular repair. It also acts as a protective barrier, blocking harmful bacteria and regulating inflammation that can lead to chronic health issues.

The gut connects directly to the brain through the gut-brain axis. This communication system allows gut bacteria to send signals that influence mood, stress response, and mental clarity. Researchers have found that people with more diverse and balanced gut microbiota tend to experience fewer symptoms of anxiety and depression.

When you support your gut through diet, hydration, movement, and sleep, you may notice changes such as:

• More regular digestion and fewer stomach issues
• Steadier energy throughout the day
• Better immune response and fewer colds
• Improved emotional stability and focus
• Greater resilience to everyday stress

These outcomes reflect the gut’s role as a central part of the body’s communication, defense, and energy systems. While results can vary, small changes to support gut health often lead to noticeable improvements over time.

10 Ways to Improve and Reset Your Gut Health

Improving gut health doesn’t require drastic changes. These targeted steps can reset your digestive system and support your mood over time.

1. Eat More Fiber-Rich Whole Foods

Fiber acts as fuel for the good bacteria in your gut. Diets rich in fruits, vegetables, legumes, and whole grains help keep your digestive system balanced. Focus on real, minimally processed foods.

2. Add Fermented Foods to Your Routine

Fermented foods like yogurt, kefir, kimchi, miso, and sauerkraut are naturally rich in probiotics, beneficial bacteria that support a healthy gut environment.

Add these easily to meals, often with no prep needed. Check labels to avoid added sugars.

3. Take Probiotics and Prebiotics Mindfully

• Probiotics add beneficial bacteria to your gut.
• Prebiotics feed the good bacteria you already have

Find both probiotics and prebiotics in food or supplements. Look for clinically backed strains, and consult a direct care provider before adding new ones.

Supplements can support gut health, but should only be used to complement, not replace, a balanced diet.

4. Consider Gut Health Supplements When Necessary

If dietary changes aren’t enough, some people explore gut health supplements like capsules, tablets, or powders. There are also gut health drinks with added probiotics or prebiotics.

Select third-party tested products with clear strain information, as not all supplements are equal.

5. Stay Hydrated and Get Regular Exercise

Water helps your body absorb nutrients and keeps digestion running smoothly. Paired with regular movement, like walking, yoga, or light stretching, hydration supports your gut’s natural rhythm.

You don’t need intense workouts. A daily walk can be enough to help regulate your digestive system.

6. Limit Ultra-Processed Foods

Highly processed items, especially those with added sugars, artificial sweeteners, and emulsifiers, can disrupt the gut microbiome.

These are often considered among the worst foods for gut health. Reducing them, even gradually, can help your gut reset naturally.

7. Manage Stress Through Mind-Gut Practices

Stress can directly affect your gut by altering its function and how it feels. Practices like mindfulness, breathwork, journaling, or simply taking breaks can help calm the gut-brain axis.

The gut has its own nervous system, sometimes called the “second brain.” Supporting it with daily calming practices can help balance both mood and digestion.

8. Prioritize Sleep

Sleep impacts your body’s ability to recover and regulate inflammation, both of which are important for gut health. Lack of sleep can reduce the diversity of gut bacteria and increase stress.

Simple steps like limiting screen time before bed or maintaining a consistent routine can make a real difference.

9. Consider a Gut Health Check or Test

If you’re experiencing ongoing gut discomfort or mental fog, a gut health test might offer helpful insights. These at-home or professional tests can evaluate your microbiome, digestion, and inflammation levels.

They’re not always necessary, but they can help guide diet or supplement choices more effectively. Some people also use apps that track gut health and digestive symptoms to monitor patterns over time and share useful information with healthcare providers.

10. Customize for Gender and Lifestyle

Gut health for men and women can differ based on hormones, stress response, and lifestyle factors like alcohol use or sleep habits.

Being aware of your own patterns, whether it's your diet, exercise, or stress levels, can help you choose what works best for your body.

Conclusion: Gut Health and Mental Wellbeing

Supporting your gut health is one of the simplest ways to take care of both your body and mind. The gut and brain are closely connected, and even small improvements in digestion can have a meaningful impact on mood.

However, what works for one person may not work for another. But building consistent habits, like eating more fiber, getting enough sleep, and managing stress, can help create the conditions for a healthier gut over time.

While supplements, tests, and specialized foods can offer added support, the foundation of gut health often starts with everyday choices. Paying attention to how you feel and making small, steady changes is a practical way to support both physical and emotional well-being.

Frequently Asked Questions About Gut Health

1. How to improve gut health naturally

Start by eating more fiber-rich whole foods, such as vegetables, fruits, and whole grains. Include fermented foods for natural probiotics, drink enough water, get regular physical activity, sleep well, and manage stress consistently. These everyday habits support gut health without medication.

2. What is the quickest way to improve gut health?

Improving gut health takes time, but reducing processed foods and sugar, increasing fiber, and adding fermented foods can bring noticeable digestive changes in a few days to a week. Being consistent offers ongoing benefits, such as reduced bloating and improved energy, and is more effective than quick fixes.

3. What is a 7-day gut reset?

A 7-day gut reset is a short-term plan focused on whole foods, avoiding added sugars and irritants, staying hydrated, and supporting digestion through rest and movement. Not a cure, it may reduce bloating, boost energy, and restart healthy habits.

4. What are the symptoms of poor gut health?

Common symptoms: bloating, constipation, diarrhea, gas, fatigue, brain fog, food sensitivities, and frequent illness. Mood changes and poor sleep may also occur, since the gut connects to the brain and immune system.

5. Is Yakult good for gut health?

Yakult contains the probiotic Lactobacillus casei Shirota, which supports gut health by increasing beneficial bacteria. Regular use can help some people improve digestion and gut balance, though results vary with diet, lifestyle, and individual gut needs.

Track What Your Gut Is Telling You

Supporting your gut helps your overall well-being, including mental health. Whether you’re making small changes to your routine or simply becoming more aware of how your body responds to food, stress, and rest.

Supporting mental health starts with understanding the whole picture: body, mind, and community. If you found this guide helpful, follow us on Facebook and Instagram, stay connected, access new resources, and join our community supporting patients and staff at the Austin State Hospital.

You can also visit our website at friendsofash.org to learn more about how we support mental health care through community initiatives and programs.