7 Sneaky Ways You're Damaging Your Gut (And How to Start Rebuilding Your Microbiome Today)

So you’ve heard your gut affects everything—from mood to metabolism to your immune system.

But here’s what most people don’t realize: Even when you’re eating “clean,” you might be accidentally damaging your gut without knowing it.

Let’s break it down…

1. Stress (Yep, That One Again)

Chronic stress increases cortisol, which weakens your gut lining and throws off your healthy bacteria.

Fix it: Add stress-reducing habits like breathwork, walking, journaling, or simply stepping away from your phone.

2. Overusing Antibiotics

Antibiotics wipe out everything—the bad and the good. One round can drastically change your microbiome for months.

Fix it: Only use when absolutely necessary and always follow up with a quality probiotic + prebiotic combo.

3. Too Many Refined Sugars + Artificial Sweeteners

Sugar feeds the bad bacteria in your gut. Artificial sweeteners like sucralose can actually reduce the diversity of your microbiome.

Fix it: Swap refined sugar for raw honey, monk fruit, or whole fruit. And read those labels!

Fiber is your good bacteria’s favorite food. Without it, they starve.

Fix it: Add more fiber-rich foods like chia seeds, flax, oats (If you are Gluten-Free like me. I use Buckwheat and millet for an oat substitute), lentils, apples, and veggies (especially greens!).

5. Environmental Toxins (like skincare + cleaning products)

Your gut health is affected by what you breathe and absorb—especially products with endocrine disruptors.

Fix it: Start small. Swap one product at a time for a low-tox version. (Think: EWG Verified or fragrance-free.) Check out the options I use on my page called Links.

6. Not Chewing Your Food Properly

Digestion starts in your mouth. If you’re speed-eating or distracted, your gut works overtime to process it.

Fix it: Aim for 20–30 chews per bite. Slow down. Let your body digest like it was designed to.

7. Sleeping Less Than 7 Hours a Night

Poor sleep = poor gut repair. Your gut heals while you sleep, and disrupted circadian rhythms throw off gut function.

Fix it: Set a bedtime. Power down screens 1 hour before. Protect your sleep like your gut depends on it—because it does.

How to Start Rebuilding Your Microbiome

Let’s keep it simple and doable:

• ✅ Probiotic + prebiotic combo +photobiotic (Mentabiotics & Edge+)

• ✅ Crowd out processed food by adding more whole, colorful plants

• ✅ Hydrate like it’s a habit (Your gut lining needs it to stay strong)

• ✅ Add fermented foods like kimchi, sauerkraut, kefir, or plain yogurt

• ✅ Create a “gut reset” morning routine — warm lemon water, movement, breakfast with fiber + protein

You don’t need to overhaul your life in one week.

But when you take care of your gut, your gut takes care of you.

It’s your body's built-in support system—and it’s time we treat it like one.

Looking for a simple daily gut + mood boost? This is what I use—and recommend—to support the gut-brain axis, mood, motivation, and mental clarity all in one.

👉 Grab the Happy Juice combo here It’s a powerful blend of gut-boosting MentaBiotics + brain-boosting EDGE+—and it’s been a game-changer for my focus, stress, and overall energy.*

Start feeling the shift from the inside out.