7 Ways to Boost Energy and Improve Your Gut Health

In today’s fast-paced world, it’s no surprise that many of us are constantly searching for ways to increase energy levels. While caffeine and sugary snacks may offer a temporary boost, they often lead to a crash later. A more sustainable approach to boosting energy involves making positive changes to your daily routine—improving both your vitality and gut health in the process. Your gut health is closely linked to your energy, mood, sleep, weight, and even skin health. Here are seven proven strategies to enhance your energy and support your gut at the same time:

1. Improve Nutrient Absorption

Your body depends on essential nutrients from food to fuel its energy production. However, it's not just about eating nutritious foods—the key lies in how well your body breaks down and absorbs those nutrients. To optimise nutrient absorption, focus on supporting your digestive system.

A healthy digestive system requires sufficient stomach acid and digestive enzymes to properly break down food. You can enhance this process by incorporating enzyme-rich foods such as pineapple, mango, papaya, and sprouted pulses into your diet. Additionally, drinking diluted apple cider vinegar before meals can stimulate digestive enzymes and improve overall digestion.

Equally important is how you eat. Relaxing before and during meals and thoroughly chewing your food helps your body digest efficiently.1 Try practicing deep breathing exercises for five minutes before eating. Breathe deeply into your abdomen for four seconds, hold for two, and exhale slowly for six seconds. This simple practice can help calm your body, promoting better digestion and nutrient absorption.

2. Increase Beneficial Gut Bacteria

The beneficial bacteria in your gut are essential for breaking down undigested food, particularly prebiotic fibres and producing key nutrients that your body can absorb. Certain strains of bacteria also aid in the absorption of important minerals like magnesium, zinc, and iron, which are critical for energy production and overall metabolism.2 To support both your energy levels and gut health, focus on a diet rich in mineral-dense foods such as dark leafy greens and organic, grass-fed meats. Additionally, encourage a healthy balance of gut bacteria by eating a wide variety of plant-based foods, which provide the diverse fibres and nutrients needed to nurture your gut microbiome.

3. Swap Coffee for Golden Milk

While coffee can provide a quick-energy fix, some people experience side effects like jitteriness or anxiety. If you’re sensitive to caffeine, try switching to ‘golden milk’—a warming, anti-inflammatory drink made with turmeric, cinnamon, nutmeg, and ginger. The active component in turmeric, curcumin, has been shown to reduce inflammation and protect cells from oxidative damage.3 In fact, a study involving athletes found that turmeric supplementation helped reduce muscle fatigue and soreness over 12 weeks.4 Try adding this calming drink to your morning or evening routine.

4. Eat Whole Foods Cooked from Scratch

A diet rich in whole, unprocessed food provides sustained energy throughout the day and supports a healthy gut. Prioritise healthy proteins and fats from sources like grass-fed meats, oily fish, nuts, and seeds, along with a variety of colourful vegetables. Cooking meals from scratch allows you to incorporate a wide range of nutrients and fibre, feeding the diverse gut microbes that thrive on natural, unprocessed foods. For balanced energy, aim for three meals a day, starting with a protein-rich breakfast, a hearty lunch, and a lighter evening meal.

5. Prioritise Quality Sleep

Sleep is essential for both energy regulation and gut health. Aim for 7-9 hours of uninterrupted, restful sleep each night by sticking to a consistent bedtime and wake-up routine. To enhance sleep quality, establish a calming bedtime ritual. Consider sipping on a warm cup of moon milk, infused with adaptogenic herbs like valerian (the most commonly used herb to promote sleep)5 and nutmeg. Using essential oils such as lavender on pulse points can further ease you into relaxation.6 For an extra touch, try massaging your feet with a carrier oil combined with calming essential oils such as bergamot7 and lavender8 right before bed. This soothing routine can help you unwind, improving both sleep quality and overall well-being.

6. Reduce Stress

Stress is one of the biggest energy drainers. Chronic stress keeps your body in fight-or-flight mode, depleting energy reserves and increasing cortisol levels, which can lead to fatigue and weight gain. High stress also impacts your gut, reducing beneficial bacteria such as Lactobacillus.9 Implementing stress-reduction techniques—such as mindfulness, yoga, and deep breathing—can help your body manage stress more effectively. When your body isn’t constantly fighting stress, you’ll notice more balanced energy levels and a healthier gut.

7. Address Food Intolerances

Unaddressed food intolerances can lead to chronic gut inflammation, preventing nutrient absorption and causing energy deficiencies.10 If you suspect certain foods are triggering digestive issues, you may benefit from an elimination diet under the guidance of a Registered Nutritional Therapist Practitioner (RNTP). Processed foods often contain artificial ingredients like emulsifiers, sweeteners, and preservatives, which can irritate the gut. Switching to whole, natural foods can reduce inflammation, improve gut health, and help your body absorb the nutrients it needs for sustained energy.

Takeaway

By making small but impactful changes to your daily routine, you can naturally boost your energy levels and improve your gut health. From optimising nutrient absorption and increasing beneficial gut bacteria to improving your sleep and managing stress, these strategies offer a holistic approach to feeling more energised and balanced.

References

1 Kumar A, Almotairy N, Merzo JJ, et al. Chewing and its influence on swallowing, gastrointestinal and nutrition-related factors: a systematic review. Crit Rev Food Sci Nutr 2023; 63: 11987–2017.

2 Hadadi N, Berweiler V, Wang H, Trajkovski M. Intestinal microbiota as a route for micronutrient bioavailability. Curr Opin Endocr Metab Res 2021; 20. DOI:10.1016/j.coemr.2021.100285.

3 Kunnumakkara AB, Hegde M, Parama D, et al. Role of Turmeric and Curcumin in Prevention and Treatment of Chronic Diseases: Lessons Learned from Clinical Trials. ACS Pharmacol Transl Sci 2023; 6: 447.

4 Bai KY, Liu GH, Fan CH, et al. 12-week curcumin supplementation may relieve postexercise muscle fatigue in adolescent athletes. Front Nutr 2023; 9. DOI:10.3389/FNUT.2022.1078108.

5 Bent S, Padula A, Moore D, Patterson M, Mehling W. Valerian for Sleep: A Systematic Review and Meta-Analysis. Am J Med 2006; 119: 1005.

6 Chen TY, Hiyama A, Muramatsu M, Hinotsu A. The Effect of Lavender on Sleep Quality in Individuals Without Insomnia: A Systematic Review. Holist Nurs Pract 2022; 36: 223–31.

7 Wakui N, Togawa C, Ichikawa K, et al. Relieving psychological stress and improving sleep quality by bergamot essential oil use before bedtime and upon awakening: A randomized crossover trial. Complement Ther Med 2023; 77. DOI:10.1016/J.CTIM.2023.102976.

8 Song X, Peng J, Jiang W, Ye M, Jiang L. Effects of aromatherapy on sleep disorders: A protocol for systematic review and meta-analysis. Medicine 2021; 100. DOI:10.1097/MD.0000000000025727.

9 Foster JA, Rinaman L, Cryan JF. Stress & the gut-brain axis: Regulation by the microbiome. Neurobiol Stress 2017; 7: 124–36.

10 Caminero A, Meisel M, Jabri B, Verdu EF. Mechanisms by which gut microorganisms influence food sensitivities. Nat Rev Gastroenterol Hepatol 2019; 16: 7.