What Are the Easiest Ways to Start Improving Gut Health

Nowadays, everyone talks about protein, supplements, and the newest diet trends. But few people talk about the one thing that quietly supports almost every part of our health, our gut. What we eat shapes how we feel, think, and even sleep.

Yet, most of us eat more processed than real food, leaving our gut overworked and undernourished. Fiber, which feeds the good bacteria in our gut, often gets ignored even though it’s one of the simplest ways to feel better daily.

Emily Maxson, a trained chef, transformed her health after being diagnosed with a digestive disease in her 20s. By removing grains, gluten, lactose, and processed foods, she discovered the healing power of real, whole ingredients.

For over a decade, she has created simple, nutrient-rich recipes that promote gut health and overall wellness. Her first cookbook, Real Food. Every Day., features 134 recipes with both plant-based and traditional options.

In this article, we’ll explore Emily’s best insights on how to care for your gut through food. You’ll learn why fiber deserves more attention, how cooking at home improves digestion, and how to make healthy eating easy, enjoyable, and sustainable for real life.

Why Fiber Deserves More Attention for Gut Health

Protein has been the star of the nutrition world for years. But it’s time fiber got some attention, too. Most people eat enough protein without even trying. You get it from meat, eggs, dairy, or plant-based options. Fiber is different. It only comes from plants; most of us don’t get enough of it.

Why Fiber Matters

Fiber does a lot more than just help with digestion. It feeds the good bacteria in your gut, helps control blood sugar, and keeps your heart healthy. It also keeps you full for longer, which can help with weight control.

After healing her gut from Crohn’s disease, Emily wanted to show people how to keep their gut strong while still enjoying food freedom. She focused on real food, simple, fiber-rich meals you can enjoy daily.

Easy Ways to Add Fiber

You don’t need fancy recipes or powders. Small changes can make a big difference.

Add veggies to smoothies. Cauliflower, kale, or spinach blends smoothly without changing the taste.
Try soups and purees. Roast carrots, cabbage, or other vegetables, then blend them into creamy soups.
Make your own crackers. Mix and bake chia, flax, pumpkin, and sesame seeds with water.
Eat more slaws and salads. Shredded cabbage, carrots, and greens make simple, tasty sides.

Keep It Real to Support Gut Health

Many people chase protein through processed bars, shakes, and snacks. That’s fine sometimes, but it’s not real nutrition. Fiber doesn’t work that way. You can’t fake it. It comes from real, whole foods, plants, seeds, fruits, and vegetables.

You’ll feel the difference if you add more fiber to your meals. Your digestion improves, energy stays steady, and your gut feels happy. Real food really does make you feel good.

Why Cooking at Home and Reading Labels Matter for Gut Health

Cooking at home is one of the simplest ways to take charge of your health. You control what goes into your food, how it’s cooked, and how much of everything you add.

That alone can make a huge difference for your gut. Packaged foods often contain additives, gums, and emulsifiers that can trigger inflammation. You skip all that when you cook from scratch and keep your meals clean and nourishing.

Simple Homemade Swaps

Healthy cooking doesn’t need to be fancy or time-consuming. Small swaps can make a big impact.

Make your own seed crackers: Mix flax, pumpkin, and sesame seeds with hot water. Let them sit for 30 minutes until they thicken. Spread the mix on a baking sheet, sprinkle with sea salt, and bake at 300°F for about 25 minutes. Once cooled, break them into crunchy pieces. They’re tasty, fiber-rich, and perfect with hummus or soup.
Buy cheese in blocks instead of shredded: Pre-shredded cheese often has cellulose or anti-caking agents. Those keep it from clumping, but add unnecessary fillers. Buying and shredding a block gives you cleaner cheese and better flavor.

Learn to Read Food Labels

The front of a package looks nice, but the back tells the truth. Always check the ingredient list. If you can’t pronounce it or wouldn’t find it in your grandmother’s kitchen, think twice. Words like “organic” or “natural” don’t mean much if the ingredients list is long and unfamiliar.

Keep It Balanced for Lasting Gut Health

You don’t have to cut out every packaged food. The goal is awareness, not perfection. When you fill your plate with real, fresh ingredients most of the time, your gut feels stronger, your energy lasts longer, and your food tastes better, too.

How to Avoid Ultra-Processed Foods for Gut Health

Ultra-processed foods are easy to grab but hard on your health. Frozen pizza, sugary cereals, and packaged snacks might taste good, yet they’ve lost most of their real nutrients.

Companies strip away natural goodness and fill them with sugar, preservatives, and artificial flavors to make them last longer. They’re designed to be convenient, not nourishing.

Processed vs. Ultra-Processed

It’s helpful to know the difference.

Processed foods include items like yogurt, olive oil, or canned tomatoes. They’re slightly altered but still close to their natural form.
Ultra-processed foods are a different story. They’ve been broken down, stripped, and rebuilt with chemicals and fillers until they barely resemble real food.

Even when these foods are “fortified” with vitamins, they don’t compensate for what’s lost. If something can sit in your pantry for months without changing, it’s probably not the kind of food your body needs often.

Keep Cooking Simple and Enjoyable

Cooking doesn’t have to be stressful. Start small. Pick a dish you already enjoy and find an easy recipe for it. Roasting and grilling are great starting points because they produce natural flavor with little effort.

Try making roasted carrot soup with miso butter or grilled cilantro lime shrimp. Smoothies, chia puddings, and blended green juices are simple ways to add fiber and freshness to your meals.

Essential Tools for Everyday Cooking

You don’t need expensive gadgets. Just a few basics make cooking easy:

A strong blender
A cast-iron skillet or sheet pan
A sharp knife and a solid cutting board
A small citrus juicer for fresh lemon or lime

How to Make Healthier Desserts for Gut Health

You don’t need to give up desserts to eat well. You just need to make smarter choices. Natural sweeteners, fiber-rich flours, and healthy fats can satisfy your favorite treats without sending your blood sugar on a rollercoaster.

Healthier Sweet Swaps That Support Gut Health

Sugar is still sugar, even in healthier recipes. But less processed options like honey, pure maple syrup, and applesauce are easier on your body.

When you bake with almond or oat flour, the extra fiber slows sugar absorption, keeping you full longer. You end up eating less because the sweetness feels more balanced and natural.

Here’s how to make simple improvements:

Use almond flour instead of white flour for extra fiber and nutrients.
Add nut butters or chopped nuts to boost protein and healthy fats.
Try maple sugar, which is pure maple syrup in powdered form and adds a rich, natural flavor.

These swaps make recipes like almond cake, double chocolate cookies, and ginger cookies taste just as good but feel lighter. You’ll enjoy the sweetness without that heavy, processed feeling afterward.

Cook Once, Eat Twice

Most people struggle to cook because of time. A smart trick is to double up on meals. Grill extra chicken, roast more vegetables, or make a large soup pot. Freeze half in glass containers; you’ll always have something healthy ready.

When reheating, chicken thighs stay moist longer than breasts. Warm them in a skillet or toaster oven instead of a microwave for better texture.

Essential Tools for Busy Cooks

A few simple tools make cooking much easier: a strong blender, a sturdy skillet, a sharp knife, and a citrus juicer. You don’t need anything fancy to cook well.

A Simple Habit That Boosts Well-Being

Good food helps the body, but gratitude strengthens the mind. Start noticing small things, such as a warm meal, sunlight, or quiet moments each day. It shifts focus from stress to appreciation and makes life taste sweeter.

Conclusion

Good gut health starts with simple, real food. You don’t need strict diets or expensive products. Just small, steady habits make a real difference. Eat more fiber, cook at home, and cut down on processed foods. These steps sound basic, but they change how your body feels daily.

When you cook for yourself, you know what goes into your meals. You skip the hidden additives that can upset your stomach. Reading labels helps too. If an ingredient sounds fake or hard to pronounce, you probably don’t need it.

Over time, these small choices add up. Your digestion feels smoother, your energy stays steady, and your mood improves. You start craving food that makes you feel good instead of just full.

That said, perfection isn’t the goal. You can still enjoy treats made with better ingredients. The key is balance and awareness. Listen to your body, it tells you what works.

Healthy eating isn’t about restriction. It’s about care. Real food supports your gut, and your gut supports you right back. When you feed it right, everything else, from focus to energy, starts to fall into place.

FAQs

What’s the fastest way to improve gut health?

Start by eating more plants and fewer packaged foods. Add fruits, vegetables, and whole grains to your meals each day. These small steps feed your gut bacteria and help digestion improve quickly.

How much fiber do I need for good gut health?

Most adults need about 25 to 30 grams of fiber daily. If you’re eating less than that, increase it slowly and drink plenty of water to help your body adjust.

Can stress affect gut health?

Stress and anxiety can upset digestion and even change gut bacteria balance. Deep breathing, walks, or short breaks during the day can calm your body and help your gut work better.

Does sleep have any link to gut health?

It does. Poor sleep can throw off digestion and increase sugar cravings. Sleeping at least 7 to 8 hours helps your gut recover and function properly.

Are probiotics necessary for gut health?

Not always. You can get natural probiotics from yogurt, kefir, or fermented foods like sauerkraut and kimchi. Focus on variety before turning to supplements.

E290: How Cooking at Home Healed Gut Inflammation and Reversed Crohn’s Symptoms with Emily Maxson