1. Hydrate, Hydrate, Hydrate!
You’re probably tired of hearing this, but you need plenty of fluids to keep your digestive system healthy. I know...it’s about as basic as reminding you to breathe. But if you notice even a slight change in your gut health, the FIRST thing you should do is hydrate—even if you think you already drink enough water. Try making it a habit to drink a full glass of water during or after every meal. Water helps break down food so that your body can absorb the nutrients. It also softens the stool, which helps prevent constipation.
2. Substitute plant-based pastas.
Mamma Mia! I know some of you out there are gonna get a ladle upside the head for suggesting this to the cook when the work starts on that Sunday “gravy” (a.k.a. pasta sauce). But hey…even many Italian families are making the switch from traditional, carb-heavy pastas to more nutrient-rich, plant-based ones—and it’s not just the vegan Italian families (if there is such a thing).
And it makes sense. Gluten-free chickpea pasta has up to 40 percent fewer carbs than regular pasta, and it offers prebiotic fiber. Lentil pasta and black bean pasta both have good fiber per serving.