What are the key techniques Carolyn Scott recommends for maintaining a healthy gut microbiome?

Hi, I’m Carolyn Scott-Hamilton from The Healthy Voyager. A healthy gut microbiome really comes down to daily habits, not quick fixes. Here are the core techniques I recommend, based on what I share on my site:

• Eat more fiber and whole foods: Aim for at least 30–40 g of fiber a day from whole grains (oats, brown rice, barley, popcorn), beans, veggies, fruits, nuts and seeds. These provide prebiotic fibers that feed beneficial bacteria. Minimize ultra‑processed foods high in refined flour, sugar, and additives.

• Hydrate well: Fiber needs water to work. I suggest about eight glasses of water daily, plus herbal teas if you like. Proper hydration helps keep digestion moving and supports a balanced microbiome.

• Include fermented and probiotic foods: Regularly enjoy fermented foods like sauerkraut, kimchi, miso, tempeh, kombucha, and non‑dairy yogurts or kefirs. These help replenish and diversify beneficial gut bacteria. When appropriate, you can also use a well-chosen probiotic supplement, and support it with prebiotic foods like asparagus, leeks, chicory root, Jerusalem artichokes, and whole grains.

• Get enough sleep and manage stress: Consistent, quality sleep allows your body to repair and helps stabilize gut flora. Chronic stress disrupts the gut–brain axis, so build in stress management—walks, breathing exercises, yoga, meditation, time in nature.

• Move your body daily: At least 30 minutes of movement a day helps stimulate digestion, support metabolism, and positively influence the microbiome.

• Eat mindfully, not in a rush: Digestion starts in the mouth. Chew thoroughly, slow down, and avoid eating in a highly stressed or distracted state when you can.

• Be mindful of sugar, sweeteners, and harsh chemicals: Excess sugar and artificial sweeteners can disturb intestinal flora. Likewise, frequent exposure to strong cleaning chemicals can impact the microbiome indirectly—opt for gentler, more natural products when possible and ventilate well.

If you’d like, I can help you turn this into a simple one-day gut-friendly meal plan to get you started.

What does your current daily eating pattern look like right now?