But that doesn’t mean caring for your gut requires an overly complex routine. In fact, the best gut-healthy habits are actually quite straightforward! “My three ride-or-die [habits] are really simple,” shares integrative gastroenterologist Robynne Chutkan, M.D., author of The Anti-Viral Gut, on this episode of the mindbodygreen podcast. “Dirt, sweat, veg.” You see, soil microbes are the foundation of our food system. Microbially diverse soil helps crops absorb nutrients from underground—which, in turn, makes them more nutrient-dense. “Go to the farmers market and get the funny-looking carrots with the dirt on them, and that have little fingers coming out of ’em,” Chutkan jokes. And if you can’t make it to your local farmers market, try to buy organic wherever you can. “Dirt is essential for our microbiomes,” she adds. Not only that but aerobic exercise can even increase the amount of bacteria in your digestive tract1 and contribute to overall bacterial diversity. Other research has shown that the more physically fit you are, the more diverse your microbiome is. Try to aim for 2.5 to five hours of exercise per week, experts say, and do your best to incorporate physical activity into your everyday routine. Simply eating more plants is already a step in the right direction, but if Chutkan had to play favorites, she recommends getting enough MACs (or microbiota-accessible carbohydrates2). “Think beans and greens for the MACs,” she explains. “Things like oats, chickpeas, lentils, split peas—all of those are fantastic… Leafy greens are important, too, but really the kind of stringy, fibrous greens, so broccoli with a stem, asparagus [with] the stalk, celery, all that stringy fiber.” If you’re looking for a specific grocery list, feel free to check out our gut health meal plan here.
