#27: Gut Health Series, Part 2: Simple Daily Habits for a Happy Gut

When your gut is happy, you’re happy. And when your blood sugar is balanced, you’re even happier! In Part 2 of our Gut Health Series, we’re skipping the extreme cleanses and detox teas and diving into simple, sustainable habits that support both gut health and balanced blood sugar.

You’ll learn:

✔ How prebiotics and probiotics work together for digestion, metabolism, and mood

✔ Why hydration affects gut health AND blood sugar stability

✔ The best gut-friendly, blood sugar-stable sweeteners

✔ Why stress management is crucial for both your gut and glucose levels

✔ Easy, actionable tips to start today!

Your gut does a LOT for you—it’s time to show it some love!

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Medical Disclaimer:
The information provided in this podcast is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare provider before making any changes to your diet, exercise, or medication. The content shared here reflects my personal experiences and research but should not replace individualized medical care.

Transcript

Hey friends! Welcome back to The Balanced Blood Sugar Podcast! Today, we’re diving into Part 2 of our Gut Health Series: Simple Daily Habits for a Happy Gut—because let’s be real, when your gut is happy, you’re happy. And when your blood sugar is balanced, you’re even happier!

Last time, we talked about why gut health matters for digestion, metabolism, immune function, and even mood regulation. But today? We’re talking action steps. No extreme cleanses, no “drink-this-mystery-elixir-for-30-days” craziness—just practical, sustainable habits that support your gut while keeping blood sugar steady.

1. Prioritize Prebiotic Foods

What are Prebiotics?

Prebiotics are types of fiber that feed the good bacteria in your gut, helping them grow and thrive. Think of them as gut fertilizer.

Top Prebiotic Foods for Gut & Blood Sugar Health:

• Asparagus & Leeks – Nutrient-packed and full of gut-friendly fiber; all your leafy greens really can go in this category

• Garlic & Onions – Flavorful and fantastic for microbiome support

• Flaxseeds & Chia Seeds – Prebiotic powerhouses which are also full of fiber which has added blood sugar benefits

• Avocados – Rich in fiber and healthy fats that nourish your gut

How to Add Them:

• Toss garlic and onions into stir-fries or roasted veggies.

• Sprinkle ground flaxseeds or chia seeds into smoothies, yogurt, or salads.

• Add avocado to your eggs, salads, or as a side with meals.

2. Load Up on Probiotic Foods

What are Probiotics?

Probiotics are live bacteria that support gut health. They help balance the microbiome, aid digestion, and can even improve insulin sensitivity.

Best Probiotic Foods for Gut & Blood Sugar:

• Unsweetened Yogurt (with live cultures) – Stick to low-carb, full-fat options and add your own extract and sweetener.

• Kefir – A tangy, fermented drink with more probiotics than yogurt; again stick with plain versions and add your own extracts and sweeteners.

• Kimchi & Sauerkraut – Fermented veggies that add flavor and gut benefits.

• Miso & Tempeh – Fermented soy-based options that provide probiotics and protein; avoid if sensitive to soy 

How to Add Them:

• Have a small serving of yogurt or kefir with breakfast.

• Add a spoonful of sauerkraut or kimchi to your meals.

• Use miso paste in soups for a probiotic boost.

3. Stay Hydrated

Water plays a massive role in gut health—it keeps digestion moving, helps absorb nutrients, and even supports good bacteria. But did you know dehydration can also lead to blood sugar spikes? Yup! When you’re dehydrated, your body releases stress hormones that can raise blood sugar levels.

Tips to Boost Hydration:

• Carry a water bottle and sip throughout the day.

• Drink herbal teas or infused water with lemon, cucumber, or berries. We especially love keeping a pitcher of cucumber water in the fridge during the summer!

• Add a pinch of sea salt to your water for better mineral absorption.

4. Manage Stress (Your Gut & Blood Sugar Will Thank You)

Your gut and brain are besties—they communicate through the gut-brain axis. So when stress levels rise, it throws off gut bacteria, causes digestive issues, and yes, can even spike blood sugar.

Simple Stress-Reduction Strategies:

• Deep Breathing– Just a few minutes can calm your nervous system.

• Gentle Movement – Walking, pilates, or stretching can lower stress and balance blood sugar. Even better if it’s outside and even barefoot—for the added benefits of sunshine, “forest bathing,” and grounding.

• Quality Sleep – Prioritize 7-9 hours of good rest each night.

5. Choose Gut-Friendly, Blood Sugar-Stable Sweeteners

We all want a little sweetness, but the wrong sweeteners can cause gut inflammation and blood sugar chaos. Instead, try these better options:

Allulose

A rare sugar found in figs and raisins, allulose tastes like sugar but has 90% fewer calories and doesn’t spike blood sugar. It also feeds beneficial gut bacteria without causing digestive issues.

Monk Fruit

A natural sweetener extracted from monk fruit, it’s zero-calorie, blood sugar-friendly, and doesn’t disrupt gut bacteria like artificial sweeteners do. Look for pure monk fruit or blends with allulose for the best taste and gut benefits.

Stevia

A plant-based sweetener that doesn’t impact blood sugar or gut health. Just be mindful of brands—some stevia products contain fillers like maltodextrin, which can spike blood sugar.

How to Use These Sweeteners:

• Use allulose or a monk fruit-allulose blend in baking.

• Sweeten coffee or tea with a few drops of liquid stevia or monk fruit.

• Look for products sweetened with these options instead of artificial sweeteners.

6. Make Small, Sustainable Changes

The best way to support your gut and blood sugar? Take it one habit at a time.

Try this:

• Pick one new prebiotic or probiotic food to include this week.

• Swap your usual sweetener for a gut-friendly alternative.

• Set a hydration goal and stick to it.

Remember, consistency beats perfection every time. Small shifts lead to big results over time.

Closing Thoughts

Your gut does so much for you—it’s only fair to give it some love back! By incorporating these simple, blood sugar-friendly habits, you’ll support digestion, metabolism, immunity, energy levels, and overall well-being.

In our next episode, we’ll dive deeper into how gut health impacts immunity and mental health—because trust me, the gut isn’t just about digestion!

If this episode was helpful, please subscribe and leave a review! It helps us reach more people and spread the message of balanced health.

Until next time, be kind to your gut—it’s working hard for you!