What Karen Did Next: 5 Science-Backed Habits to Improve Gut Health (No Expensive Powders Required)

After her bloating drama and £87 “gut rescue” spree, Karen had a revelation: maybe the best gut health tips weren’t hiding in fancy jars.

So, she rolled up her sleeves and dug into the actual science. What did she find? Simple, affordable habits that quietly transform gut health.

And no, none of them involve blending celery juice at 5 a.m.!

 
1. Eat a variety of plants (because your gut bugs like a buffet)

Karen learned that gut bacteria aren’t picky eaters — they’re diverse eaters. Different species thrive on different plant fibres, so variety matters.

When these bacteria ferment fibres from veggies, beans, nuts, and whole grains, they make short-chain fatty acids (SCFAs). These SCFAs:

• Feed and repair your gut lining

• Calm inflammation

• Support steady energy and metabolism

Think of fibre as VIP seating for good bacteria. Skip it, and the bad bacteria will happily take over the dance floor.

Karen’s move: She swapped her mid-afternoon biscuit for a mix of berries, oats, and walnuts — a gut-friendly combo known to boost beneficial bacteria and reduce inflammation.

 
2. Drink plenty of water (your microbes don’t like deserts)

Dehydration isn’t just a “skin issue” — it affects digestion, too. Without enough water:

• Stool moves slower (hello, constipation)

• The gut’s protective mucosal layer gets compromised

• Microbial balance shifts in less friendly ways

Good hydration keeps things moving and maintains a comfortable environment for your microbiome to do its work.

Karen’s move: She drank a glass of water before each meal. Simple, effective, and not once did she add cucumber slices to make it “detox.”

 
3. Get enough sleep (your gut knows when you’re running on fumes)

Sleep isn’t just for beauty — it’s for bacteria, too. Studies show that lack of sleep changes your gut microbiome in just a couple of nights, leading to:

• Less microbial diversity

• Increased inflammation

• Weakened gut barrier function

Basically, your gut bugs like a bedtime as much as you do.

Karen’s move: She banned late-night doomscrolling and actually started treating sleep like the non-negotiable health pillar it is. Bonus: no more 3 a.m. “What’s wrong with me?” Google searches.

 

4. Move regularly (because even your gut likes a workout)

You don’t need to live at the gym to benefit your microbiome. Research shows that regular movement:

• Boosts beneficial bacteria diversity

• Increases SCFA production

• Helps regulate digestion and reduce inflammation

It’s not about burning calories — it’s about keeping your gut ecosystem active and happy.

Karen’s move: She started taking a 15-minute walk after dinner. No sweatbands, no Lycra bodysuits — just an easy stroll that worked wonders for her digestion.

 

5. Manage stress (your gut and brain gossip all day)

The gut-brain axis is real. Chronic stress:

• Disrupts your microbial balance

• Makes the gut lining more “leaky”

• Triggers inflammation that can affect mood and digestion

Your gut literally “feels” your stress — so keeping your mind calm helps your microbiome thrive.

Karen’s move: She set aside five minutes each afternoon for deep breathing, swapped endless news scrolling for a book, and started journaling something good every day.

 

Karen’s no-nonsense gut health plan

No powders. No “resets.” No juice cleanses. Just:

• Eat plants

• Hydrate

• Sleep

• Move

• Breathe

Her bloating eased, her energy improved, and she saved enough money to buy something truly nourishing: a holiday.

 

Bottom line: Improving gut health doesn’t require a lab, a supplement subscription, or a willpower marathon. Feed your microbes well, keep your body balanced, and they’ll quietly repay you in health.