Number 8 is the one most people miss. It works best on top of the others, so don't skip ahead.
Here’s what helps me
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1
Feed your gut first thing
What you do in the first hour sets the tone for your stomach all day.
How to: A glass of water, then my probiotic, then breakfast. Same order every day.
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2
Eat protein at every meal
Protein keeps you full and helps protect muscle after 50.
How to: Eggs, beans, chicken, Greek yogurt. Aim for a palm sized portion at each meal.
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3
Add one fiber food a day
Fiber feeds the good bacteria and keeps things regular.
How to: Add beans to lunch, berries to breakfast, or a handful of oats to a smoothie. Go slow and drink water with it.
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4
Slow down when you eat
Rushed meals were the biggest reason for my bloating.
How to: Sit down, put the fork down between bites, and take at least 15 minutes for a meal.
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5
Walk after meals
A short walk helps food keep moving.
How to: Ten minutes around the block after lunch or dinner is enough.
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6
Protect your sleep
A tired body is a stressed body, and a stressed body has a grumpy gut.
How to: Same bedtime every night and no screens for the last 30 minutes.
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7
Lower your daily stress
Stress and the gut talk to each other all day long.
How to: Five slow breaths before each meal. It sounds silly and it works for me.
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8
The one most people miss
All seven tips matter, but my number one gut habit after 50 takes ten seconds: one little capsule every morning.
Here’s why: lots of probiotics die in stomach acid before they ever reach the gut. Mine comes in a delayed release capsule made to get through the stomach, with 10 strains and a prebiotic to feed them.
The whole list on one page
| Feed your gut first thing | A glass of water, then my probiotic, then breakfast. |
| Eat protein at every meal | Eggs, beans, chicken, Greek yogurt. |
| Add one fiber food a day | Add beans to lunch, berries to breakfast, or a handful of oats to a smoothie. |
| Slow down when you eat | Sit down, put the fork down between bites, and take at least 15 minutes for a meal. |
| Walk after meals | Ten minutes around the block after lunch or dinner is enough. |
| Protect your sleep | Same bedtime every night and no screens for the last 30 minutes. |
| Lower your daily stress | Five slow breaths before each meal. |
| The one most people miss | One probiotic capsule every morning |
Save this page so you have it next time.
Ready to start with your gut, like I did?
One Physician’s CHOICE capsule every morning. About 58 cents a day.
Read the reviews on Amazon →Check today’s price“Since adding them to my routine, my digestion feels more regular and my gut just feels better overall.”Adrien R., verified buyer on Amazon
Quick questions
How long until I feel a difference?
For me, my stomach felt calmer over the first week or two, and by a month it was just my normal. Everyone is different, so give it a full 30 days.
Is it hard to take?
No. One capsule a day, with or without food. No powder to mix and no taste. I take mine with my morning water.
Is it worth the money?
I thought it would be pricey, but it’s usually $24.97, goes on sale a lot, and it’s $17.49 right now. That’s about 58 cents a day, less than a cup of coffee.
Can I take it with the rest of my routine?
Yes, I take it alongside everything on this page. Simple is the point: one capsule, then I get on with my day. If you take medication, read the label and ask before you start.