The Tiny Gut Habit That Is Actually Making a Difference

I have been paying more attention lately to the foods that help my body work better from the inside out.

Not just protein or calories, not just getting enough water.

Gut health.

I did not realize how much of a difference a few small daily habits could make until I started being more consistent with probiotic foods. My doctor was actually the first person who suggested that I start having a small amount of kefir daily, usually in the morning. So I started doing that. Nothing fancy, just a swig of kefir. Nothing complicated, just real food that supports the gut.

Then I listened to Dr. Amy Shah on The Mel Robbins Podcast, and she talked about the “30-30-3” framework:

30 grams of protein.

30 grams of fiber.

3 probiotic foods daily.

It got my attention.

Because I think so many of us are focused on what to remove from our diet. Less sugar, less processed food., less snacking, less wine.... Less this, less that. And those things may matter, but I also think there is something really powerful about asking: What can I add that helps me feel better?

For me, adding kefir and kimchi has been one of those things. My son Jake does the same thing, but with a forkful of sauerkraut. Just a small amount added in, but done consistently. I am not saying it is magic, or even that everyone needs to eat kimchi. And I am definitely not pretending I suddenly became a gut-health expert. But I can say this: my gut feels better.

I feel less bloated. I feel even more regular, and like my digestion is happier overall. I like knowing that I am feeding my body something that supports the good bacteria in my gut. Kefir is easy for me because I can take a small amount in the morning, add it to something, or just have a quick sip. Kimchi has been surprisingly easy too. I’ll have a little with eggs, a salad, or whatever meal makes sense. It does not have to be a huge serving. It does not have to be perfect. It just has to be something I actually do.

And that is the part I keep coming back to.

Healthy eating does not always have to mean a complete overhaul. Sometimes it is one small thing you add consistently.

A little more protein.

A little more fiber.

A little more probiotic food.

A little more attention to how your body feels.

That is eating well. It's not perfect or extreme. Just learning how to support the body we are living in right now. And right now, for me, kefir and kimchi are staying in the rotation.

Read more in depth about my favorite kimchi and kefir in my Sharing my Favorite Things post in this issue.