How To Heal Your Gut: 8 Experts Share Their Best Science-Backed Tip

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Apr 2, 2025

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In a fascinating discussion, gut health experts Megan Rossi, Tamara Duker Freuman, Bridget Titgemeier, Tim Spector, and Robynn Chutkan share their top science-backed tips for a thriving microbiome. They delve into the impact of alcohol on gut health, effective strategies for reducing inflammation, and the importance of meal timing. They also tackle common issues like SIBO and travel-induced constipation, while emphasizing the benefits of fermented foods and joyful activities for overall well-being.

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INSIGHT

Alcohol's Harmful Microbiome Impact

Alcohol kills gut bacteria and disrupts the communication between microbes and immune cells.
This disruption impairs immune function, sleep, and mood by affecting serotonin production.

ADVICE

Eating Tips When Drinking Alcohol

Don't drink alcohol on an empty stomach to slow its absorption and reduce damage.
Eat fermented and high fiber foods earlier in the day to support microbiome health.

INSIGHT

Gut Microbes Have Circadian Rhythms

Gut microbes and humans both have circadian rhythms influencing metabolism.
Eating late at night increases inflammation and harms gut recovery.

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