By Beth Nanson, Registered Dietitian

Your gut does more than digest your meals—it's a cornerstone of your overall health, influencing everything from immunity to mood. Yet many Canadians struggle with digestive discomfort, making gut health a priority worth addressing this year.*

The good news? Small, sustainable changes could make a meaningful difference in how you feel every day.

Build a foundation with regular, balanced meals

Your digestive system thrives on routine. Eating balanced meals at consistent times can help regulate your gut's natural rhythm, supporting smoother digestion and reducing discomfort. Think of it as giving your gut a predictable schedule it can count on.

Know your triggers

Certain foods and drinks can irritate sensitive digestive systems. Common culprits for some include alcohol, caffeine, sugar alcohols (found in sugar-free gum and candies), carbonated beverages, spicy dishes and high-fat foods. Keep in mind that everyone is different—just because something is a common culprit, doesn’t mean it’s an issue for you. If you're unsure what affects you, keeping a simple food and symptom journal can reveal helpful patterns. A registered dietitian can help you with the process of identifying your individual triggers.

Fibre: Your gut's best friend

Most Canadians fall short of their daily fibre needs—25 grams for women and 38 grams for men, according to Health Canada. Fibre can help support healthy digestion and feed beneficial gut bacteria, which is important for overall health, but the key is to start slowly. Adding too much fibre too quickly can backfire.

Begin with simple swaps: add a piece of fruit to breakfast, enjoy a handful of nuts between lunch and dinner or switch to whole grain bread. Excellent fibre sources include fruits, vegetables, nuts, seeds, beans, lentils and whole grains. If you have existing gut issues, our dietitians can guide you toward the specific types and amounts of fibre that will be gentle on your system.

Embrace probiotics and fermented foods

Incorporating probiotic-rich foods like yogurt, kefir and kombucha into your daily routine can support a healthy gut microbiome. Aim for at least one serving daily.

Weekly, try adding fermented foods such as sauerkraut, kimchi, miso, tempeh or sourdough bread. Research shows these foods can contribute to a healthy gut flora by providing beneficial bacteria that can support digestive function.

Considering a probiotic supplement? Connect with one of our dietitians first—they'll help you choose a product tailored to your specific symptoms.

Don't forget lifestyle

Gut health extends beyond what's on your plate. Movement, stress management and sleep can all play bidirectional roles with digestion.

Aim for gentle daily movement like walking, swimming or yoga, especially if you have a sensitive gut. Practice stress management through techniques like diaphragmatic breathing, which activates your parasympathetic nervous system—the "rest and digest" state where your gut can function best. And prioritize seven to nine hours of quality sleep each night.

"Supporting your gut health doesn't have to be complicated," says Beth Nanson, Registered Dietitian at TELUS Health Care Centres. "We work with patients to create personalized, practical strategies that fit their lives and address their unique digestive wellness needs. It's about progress, not perfection."

*The information in this guide is for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult with your physician or qualified healthcare practitioner regarding a medical condition or before making significant changes to your diet or exercise routine.