The human digestive system is home to trillions of microbial cells that influence human physiology. The micro-organisms in your gut play an important role in maintaining the good health of your body.

They help digest your food, produce vitamins, regulate your immune system, and protect you from harmful pathogens. Scientists have even suggested that gut health may be directly linked to mental health.

Any imbalance in the flora can lead to problems like bloating, gas, constipation, diarrhea, inflammation, and even mood disorders.

Maintaining good gut health is the easiest way to maintain good overall health. You’ll find out 13 easy tips to follow for a healthier and happier gut.

15 Helpful Tips For A Healthier Gut

Here are some of the most helpful tips for a healthier gut:

1. Eat more fiber

To keep your gut healthy, eating more fiber is important. Fiber is like food for the good bacteria in your gut. Foods like fruits, vegetables, whole grains, nuts, seeds, and beans are rich in fiber.

When you eat fiber, it helps your gut bacteria make helpful substances that reduce inflammation and make your metabolism better. Fiber also adds bulk to your poop, which helps prevent constipation. Doctors suggest aiming for at least 25 grams of fiber every day.

2. Avoid antibiotics

Antibiotics are lifesaving drugs that kill harmful bacteria. But sometimes, antibiotics can also kill the good bacteria in the gut and make you more susceptible to infections, allergies, and stomach pain.

Only take antibiotics when your doctor prescribes, and always finish the course as instructed. Improper use of antibiotics can also result in increased antibiotic resistance.

3. Take prebiotics

You can think of prebiotics as the food for the healthy microflora in your gut. They are probably the easiest way to have a healthy gut.

Most prebiotics are easily tolerated and don’t have any harmful side effects. Prebiotic supplements like FiberMend are easily available on the internet and can easily be mixed with juices or smoothies, or even water for a healthy, nutritious drink anytime during the day.

Prebiotics can help with digestive issues like irritable bowel syndrome, diarrhea, and ulcerative colitis. They can also boost your immunity and mood.

4. Take probiotics

Not to be confused with prebiotics, probiotics are actual live bacteria that can replenish your gut flora and restore its diversity and function.

You can find probiotics in foods like yogurt, kefir, sauerkraut, kimchi, kombucha, and tempeh, or take them as supplements.

Probiotics are useful, especially after a course of antibiotics that kills good and bad gut bacteria.

5. Eat fermented foods

These are foods that have been transformed by beneficial bacteria through a process called fermentation.

Foods that are fermented contain probiotics as well as prebiotics with a healthy dosing of enzymes, vitamins, minerals, and antioxidants.

Some examples of fermented foods are yogurt, kefir, sauerkraut, kimchi, kombucha, tempeh, miso, natto, and sourdough bread.

6. Limit sugar and processed foods

These are the perfect comfort food for everyone, including, unfortunately, the bad gut bacteria itself.

Sugary and processed foods usually don’t have enough fiber and nutrients that are good for your gut.

The harm starts from the mouth, with sugar causing plaque and cavities. Eating too much sugar and processed foods can also make you gain weight, get diabetes, and develop heart problems.

7. Drink plenty of water

Water is essential for your gut health because it helps flush out toxins and waste products from your body.

It also hydrates the mucous membranes that line your digestive tract and protect you from infections.

Water also keeps your stool soft and easy to pass, preventing constipation and hemorrhoids.

Aim for at least eight glasses of water every day or more if you exercise or live in a hot climate.

8. Get enough sleep

Getting enough sleep can help your whole body, not just your gut. Sleep deprivation has been linked to gut problems.

One reason can be that the body takes 12 hours to digest a healthy meal. If you are always awake and working, the body may not get the time to digest food properly.

9. Manage stress

Stress can hurt your gut health by altering your gut bacteria composition and function. It can also affect digestion by causing spasms, cramps, nausea, diarrhea, or constipation.

Stress can also weaken your immune system, making you more prone to infections and inflammation.

Try to practice relaxation techniques like meditation, yoga, and breathing exercises to manage stress.

10. Exercise

Even moderate amounts of exercise have been linked to good gut health. No need to hit the gym. Even half an hour of walking outside in the lovely sun can help boost your gut and give you that extra vitamin D.

If you have a hectic schedule and can’t make the time, small habits can help make a positive change.

Taking the stairs instead of the elevator, walking to get something instead of asking someone else to get it for you, and even taking the longer route to walk somewhere can increase your daily movement.

11. Stop smoking

Smoking doesn’t just harm the lungs, but it can also harm the gut. Smoking can affect the gut microflora and change its composition by increasing the bad bacteria and decreasing the good ones.

It can also disrupt the internal protective lining of the gut and the acid-base balance in the gut. 

12. Chew your food properly 

This may sound simple, but properly chewing food and breaking it into smaller and smaller pieces will make it easier for the gut bacteria to digest the food.

When food takes long to digest, it can lead to gas, bloating, and sometimes even constipation.

13. See your doctor often 

If you are facing gut issues that are worsening or not improving, it would be worthwhile to get a general physician to look at what’s wrong. Proper medical care in time is the best gift you can give your body.

14. Eat out less

Restaurant food often has hidden stuff that’s bad for your gut – like extra salt, sugar, and artificial ingredients. When you cook at home, you control what goes in your food.

Try to eat out just once a week. This simple change helps your gut bacteria stay healthy and reduces stomach problems.

Home cooking is usually fresher and cleaner, which your digestive system loves.

15. Mix up your diet

Think of your gut bacteria as a garden. Different plants need different foods to grow. When you eat lots of different foods, you feed many types of good bacteria.

Try adding one new veggie or fruit each week. Swap your usual grain for something different. Your gut works best when it gets many different plant foods – beans, nuts, seeds, fruits, and vegetables of different colors.

This variety helps build a stronger gut that fights off sickness better and helps your whole body feel good.

Conclusion

If you really want to enjoy what you eat and drink, you better take care of your gut health and ensure things are moving smoothly. Acidity and pain can ruin your day. We hope these tips will help you understand how to take care of your gut. Happy eating and healthy living!

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If you have been following the world of gut health, you have probably heard plenty about probiotics and fibre. Perhaps you have tried a supplement or two, swapped to sourdough bread, or started adding sauerkraut to your weekly shop. These are all sensible moves, but the science of gut health is advancing far beyond the basics. Researchers are now turning to a rather unexpected source for the next generation of gut support: human breast milk.

Specifically, two bioactive compounds found naturally in breast milk (Human Milk Oligosaccharides (HMOs) and lactoferrin) are generating significant excitement in the scientific community. Long understood to be essential for infant development, these molecules are now being studied for their remarkable potential to support gut health, strengthen immunity, and restore microbial balance in adults. And for the first time, they are available together in a single supplement.

What Are Human Milk Oligosaccharides (HMOs)?

Human Milk Oligosaccharides are complex sugars that represent the third most abundant solid component of breast milk, after lactose and fat. There are more than 200 distinct HMO structures, and here is what makes them fascinating: they are completely indigestible to the infant. The baby cannot break them down at all. So why does the body invest so much energy producing them?

The answer lies in the gut microbiome. HMOs travel intact through the digestive system and arrive in the large intestine, where they serve as a highly selective fuel source for beneficial bacteria, particularly species of Bifidobacterium. Unlike traditional prebiotics such as inulin or fructo-oligosaccharides (FOS), which feed a broad range of gut bacteria (including some less desirable ones), HMOs are remarkably precise in the organisms they nourish (Elison et al., 2016).

This selectivity matters enormously. In a landmark randomised, placebo-controlled trial involving 100 healthy adults, supplementation with the HMO 2’-fucosyllactose (2’-FL) led to significant increases in Bifidobacterium populations and a corresponding reduction in potentially harmful Proteobacteria, all within just two weeks. The study also confirmed that HMO supplementation at doses up to 20 grams per day was safe and well tolerated (Elison et al., 2016).

HMOs Go Beyond The Microbiome

The benefits of HMOs extend well beyond simply feeding good bacteria. Research using advanced gut simulation models has shown that HMOs help strengthen the intestinal barrier, the critical lining that separates the contents of your gut from the rest of your body. When this barrier is compromised (a condition often called “leaky gut”), it can trigger widespread inflammation and immune dysfunction (Šuligoj et al., 2020).

HMOs have also been shown to help modulate inflammatory responses directly. A 2024 study published in mBio demonstrated that oral supplementation with 2’-FL significantly reduced markers of intestinal inflammation in experimental models of inflammatory bowel conditions, helping to restore microbial balance and protect the gut lining (Schalich et al., 2024).

This dual action, selectively nourishing beneficial bacteria while simultaneously supporting the gut barrier and calming inflammation, is what sets HMOs apart from conventional prebiotics. It is also why scientists increasingly view them not just as infant nutrition, but as a powerful tool for adult gut health.

Enter Lactoferrin: The Immune Guardian

The second breakthrough ingredient from breast milk is lactoferrin, an iron-binding glycoprotein that plays a central role in innate immunity. Lactoferrin is found in high concentrations in colostrum (the first milk produced after birth) and is present in tears, saliva, and nasal secretions, essentially wherever the body needs frontline immune defence.

What makes lactoferrin so remarkable is its versatility. It has been shown to possess antimicrobial, antiviral, anti-inflammatory, and immunomodulatory properties. A comprehensive review by Legrand (2016) described lactoferrin as “the most polyvalent protein present in host defence,” noting its ability to both activate immune cells when threats are present and calm excessive inflammation when the danger has passed (Legrand, 2016).

In the gut specifically, lactoferrin supports the integrity of the intestinal barrier, helps regulate the balance between beneficial and harmful bacteria, and promotes healthy iron absorption without feeding pathogenic organisms. Research has confirmed that lactoferrin enhances tight junction protein expression in the intestinal lining, the molecular “seals” between cells that prevent unwanted substances from leaking through (Ochoa & Sizonenko, 2017).

Until recently, supplemental lactoferrin has been derived exclusively from bovine (cow) milk. Whilst bovine lactoferrin shares some structural similarities with the human form, the two are not identical. A new generation of recombinant human lactoferrin (known as effera) is now produced through precision fermentation, creating a molecule that is structurally identical to the lactoferrin found in human breast milk. This represents a significant advancement in bioactive nutrition.

The Synergy Effect: Why HMOs And Lactoferrin Work Better Together

Perhaps the most compelling aspect of this science is what happens when HMOs and lactoferrin are combined. In breast milk, these two bioactives do not work in isolation, they function as part of an integrated system designed to protect and develop the infant gut. Researchers are now recognising that this same synergy may hold tremendous potential for adult health.

Consider how the mechanisms complement one another. HMOs selectively feed beneficial Bifidobacterium species, helping to establish a microbiome that crowds out harmful organisms. Meanwhile, lactoferrin provides direct antimicrobial action against pathogens, supports the physical integrity of the gut barrier, and modulates immune responses. Together, they address gut health from multiple angles simultaneously, the microbiome, the barrier, and the immune system (Wiertsema et al., 2021).

This multi-layered approach is fundamentally different from taking a single-strain probiotic or a basic prebiotic fibre. Rather than introducing external bacteria that may or may not survive the journey through your digestive system, this strategy works with your body’s own biology, feeding the beneficial bacteria you already have whilst simultaneously fortifying your gut’s natural defences.

From Laboratory To Daily Life

The challenge, historically, has been access. HMOs are complex molecules that are difficult and expensive to produce, and human-identical lactoferrin simply was not available as a supplement ingredient. That has now changed.

Advances in precision fermentation and biotechnology have made it possible to produce both HMOs and recombinant human lactoferrin (effera) at scale, opening the door for innovative supplement formulations. One brand leading this charge is kēpos, which has developed the first supplement to combine HMOs with human-identical lactoferrin specifically for adult gut health. By bringing together these two bioactives in a single daily formula, kēpos is making the protective biology of breast milk accessible to adults for the first time.

For anyone who has struggled with digestive discomfort, recurrent bloating, or simply wants to take a more science-informed approach to gut health, this represents a genuinely new category of supplementation, one rooted not in trends, but in decades of research into the most sophisticated nutritional system nature ever designed.

Practical Takeaways

So what does all of this mean for your daily wellness routine? Here are a few key points to consider:

• Not all prebiotics are created equal. Traditional prebiotics like inulin and FOS feed a broad spectrum of gut bacteria. HMOs are far more selective, specifically promoting the growth of beneficial Bifidobacterium species without fuelling less desirable organisms.
• Gut health is more than just bacteria. A truly comprehensive approach addresses the microbiome, the intestinal barrier, and the immune system together. The combination of HMOs and lactoferrin does exactly this.
• Source matters. Human-identical lactoferrin (such as effera) more closely mirrors what the body naturally produces, compared to the bovine-derived forms commonly found in supplements.
• The science is robust. The benefits of HMOs and lactoferrin are supported by randomised controlled trials and peer-reviewed research, not just anecdotal evidence.
• Small changes can have big effects. Adding targeted bioactives like HMOs and lactoferrin to your routine may help support digestive comfort, immune resilience, and long-term gut health.

The Future Of Gut Health Is Already Here

We are living through a remarkable moment in nutritional science. The same bioactives that have protected and nourished human infants for millennia are now being unlocked for adult health. HMOs and lactoferrin represent not just an evolution in gut health supplementation, but a return to the biological fundamentals – working with the body rather than against it.

As our understanding of the gut microbiome deepens, one thing has become abundantly clear: the future of gut health is not about more bacteria in a capsule. It is about providing your body with the precise biological tools it needs to thrive. And those tools, it turns out, were in breast milk all along.

References

1. Elison S, Vigsnaes LK, Rindom Krogsgaard L, et al. Oral supplementation of healthy adults with 2’-O-fucosyllactose and lacto-N-neotetraose is well tolerated and shifts the intestinal microbiota. Br J Nutr. 2016;116(8):1356–1368.
2. Šuligoj T, Vigsnæs LK, Van den Abbeele P, et al. Effects of Human Milk Oligosaccharides on the Adult Gut Microbiota and Barrier Function. Nutrients. 2020;12(9):2808.
3. Schalich KM, Buber MT, Engstrom M, et al. A human milk oligosaccharide prevents intestinal inflammation in adulthood. mBio. 2024;15(4):e00298-24.
4. Legrand D. Overview of Lactoferrin as a Natural Immune Modulator. J Pediatr. 2016;173 Suppl:S10–S15.
5. Ochoa TJ, Sizonenko SV. Lactoferrin and prematurity: a promising milk protein? Biochem Cell Biol. 2017;95(1):22–30.
6. Wiertsema SP, van Bergenhenegouwen J, Garssen J, Knippels LMJ. The Interplay between the Gut Microbiome and the Immune System in the Context of Infectious Diseases throughout Life and the Role of Nutrition in Optimizing Treatment Strategies. Nutrients. 2021;13(3):886.

Author Bio

The kēpos science team is dedicated to advancing the understanding and application of human milk bioactives for adult health. Drawing on the latest peer-reviewed research, kēpos has developed the first supplement to combine Human Milk Oligosaccharides (HMOs) with human-identical lactoferrin (effera), bringing the protective biology of breast milk to adults. Learn more at trykepos.com.

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