Bad habits. We all have them. Maybe it’s texting your ex when you swore you wouldn’t, or hitting snooze five times before rolling out of bed like a hibernating bear. But when it comes to gut health, some habits are more than just cringe-worthy—they could be wrecking your digestion, energy levels, and even your mood. So, consider this your official breakup letter to the gut health mistakes you’ve been clinging to like a toxic ex. It’s time to move on.

1. Ghosting Fiber

You wouldn’t ghost a friend who brings snacks and supports your life choices, so why do it to fiber? Fiber is the ultimate BFF for your gut microbiome, feeding those good bacteria that keep digestion smooth and bloat at bay. If you’re not getting enough fiber (a.k.a. fruits, veggies, and whole grains), your gut microbes are basically surviving on fumes. And a hungry gut microbiome is a grumpy one.

The Fix: Aim for at least 25-30 grams of fiber a day. Load up on leafy greens, beans, and berries.

2. Falling for Processed Foods

Listen, we all love a good bag of chips, but if ultra-processed foods make up most of your diet, your gut is not thriving. Processed foods are like that smooth-talking ex who initially seemed charming but left your life a mess. They’re low in fiber, high in gut-disrupting additives, and can throw off your microbiome balance faster than a bad Tinder date.

The Fix: Prioritize whole foods that make your gut happy—think colorful veggies, lean proteins, and healthy fats. And if you need digestive support when indulging, Zenwise Digestive Enzymes can help your gut break down those tricky foods.

3. Ignoring Stress (Until It’s a Full-Blown Meltdown)

You know what’s not good for your gut? Stress. When life has you spiraling, your gut microbiome gets thrown into chaos too, messing with digestion and even triggering bloating. Stress and your gut are in a very codependent relationship, and it’s not the cute kind.

The Fix: Daily movement, deep breathing, and a little self-care go a long way. For more info head to Why Meditation and Breathwork Work!

4. Chugging Coffee on an Empty Stomach

We get it—coffee is life. But downing a venti cold brew first thing in the morning without food? That’s a fast track to acid reflux, gut irritation, and energy crashes by noon. Your gut wants a warm, nourishing start, not a jolt of caffeine-fueled chaos.

The Fix: Eat breakfast before coffee. Even something small—like Greek yogurt with berries or a banana with almond butter—can help your gut handle caffeine like a champ.

5. Not Drinking Enough Water (But Somehow Downing Three Iced Lattes)

Hydration is key for digestion, but if your daily beverage intake consists mostly of iced coffee and cocktails, your gut might be struggling. Water keeps everything moving (if you catch my drift) and helps your microbiome function at its best.

The Fix: Aim for at least eight glasses of water daily. Herbal teas and infused water count too.

6. Overdoing the Sugar

Sugar may be sweet, but your gut bacteria don’t always think so. Excess sugar can throw off your microbiome balance, feeding the “bad” bacteria and leaving the good guys outnumbered. This can lead to bloating, sluggish digestion, and sugar cravings that feel impossible to shake.

The Fix: Balance is key. No need to swear off desserts forever—just be mindful of added sugars hiding in processed foods. Stick to natural sources like fruit, and support gut balance with probiotics and prebiotics.

Time to Move On (For Good!)

Breaking up with bad gut habits doesn’t have to be dramatic—it’s all about small, sustainable swaps that make your digestion (and life) so much better. So ditch the toxic habits, nourish your gut with real food, hydrate like you mean it, and get a little Zenwise support when you need it. Your gut deserves only the best. Have questions? We’ve got answers! Contact us seven days a week at support@zenwise.com or (800) 940-2972, M-F, from 9 a.m. to 5 p.m.