5 Everyday Gut Killers (and What to Do About Them)

We’re all a little guilty of slipping into habits that don’t do our gut any favours. Whether it’s stress from a long day, that sneaky second coffee, or a quick processed snack, these everyday choices can quietly chip away at your gut health.

The good news? Small changes can make a big difference.

Let’s dive into five of the most common gut disruptors and how to keep your digestive system happy, balanced, and thriving.

Fibre is the MVP of gut health, and most of us aren’t getting enough. In fact, the Australian Government recommends 25–30g of fibre per day, but most people fall short. This shortfall doesn’t just affect digestion; it can also impact your cholesterol, blood sugar, satiety, and overall gut barrier health (National Health and Medical Research Council, 2021).

Why it matters:

• Fibre feeds beneficial bacteria (aka prebiotics)

• Helps regulate bowel movements

• Supports a healthy gut lining

What to do:

• Aim for 30+ plant foods per week (think veggies, fruits, legumes, whole grains)

• Add a daily greens or fibre supplement if your diet’s lacking

• Look for resistant starches (like green banana flour or cooked/cooled rice) to nourish your microbiome
  
  

Science Spotlight: Why Fibre Fuels a Healthy Gut

A 2024 review found that low-fibre diets reduce the production of short-chain fatty acids (SCFAs), which are crucial for gut lining health, immune regulation, and inflammation control. Without fibre, some gut bacteria begin breaking down the gut's protective mucus barrier, contributing to increased permeability, or “leaky gut” (Severino et al., 2024).

Bonus: Fibre helps you feel fuller for longer, which supports overall weight management and satiety.

Convenient? Yes. Kind to your gut? Not so much. Processed foods and hidden sugars disrupt the balance of your microbiome by feeding the wrong kind of bacteria, think more bloat, more cravings, and more inflammation.

Why it matters:

• Fuels gut-harming bacteria and yeast overgrowth

• Triggers digestive discomfort and sluggish metabolism

• Linked to systemic inflammation and poor skin health
  
  

What to do:

• Crowd out processed snacks with whole foods and colourful veggies

• Read labels: sugar hides under names like maltodextrin, glucose syrup, and corn solids

• Add polyphenol-rich supplements (like greens powders or antioxidant blends) to help balance things out

• Support digestion with enzymes and herbal formulas if your meals feel heavy
  
  

Science Spotlight: Sugar’s Dark Side for the Gut

Ultra-processed foods and added sugars have been shown to disrupt microbial balance by increasing the Firmicutes/Bacteroidetes ratio (a marker of dysbiosis) and lowering beneficial SCFA-producing bacteria. Artificial sweeteners and additives further reduce protective strains like Lactobacillus and Bifidobacteria, opening the door for gut inflammation (Severino et al., 2024). 

You could be eating kale and quinoa on the daily, but if your sleep is lacking or your stress levels are sky-high, your gut’s going to feel it. The gut-brain connection is real and powerful.

Why it matters:

• Sleep issues are commonly linked to gut symptoms like bloating, constipation, and indigestion

• High stress and poor sleep can trigger appetite changes and irregular digestion

• The gut and brain are constantly communicating when one’s off, the other usually follows

• Lifestyle factors like alcohol, stimulants, and smoking can worsen sleep and gut symptoms.

What to do:

• Prioritise 7–9 hours of quality, consistent sleep

• Support your nervous system with a sleep supplement, magnesium or adaptogens like ashwagandha

• Build calming habits like breathwork, mindful eating, or a wind-down routine

• Cut back on stimulants in the afternoon or evening to help your body rest

Science Spotlight: Stress & Sleep Deprivation Wreck the Gut Wall

A 2024 clinical study found that people sleeping less than 7 hours were significantly more likely to experience gut symptoms, including bloating (76.6%), constipation (30%), and indigestion (26.6%). These participants also reported lower emotional well-being, showing just how tightly linked sleep, gut function, and mood really are. The study also found that alcohol use, smoking, and stimulant intake were all associated with reduced sleep quality, creating a ripple effect on gut health and emotional balance (Palve et al., 2024). 

Medications like antibiotics, NSAIDs, and hormonal treatments often play a vital role in managing health conditions and for many, they’re non-negotiable. But it’s worth knowing that some of these medications can also impact your gut health over time. Awareness is key to making supportive choices alongside them.

Why it matters:

• Antibiotics wipe out good and bad bacteria alike

• NSAIDs (like ibuprofen) can irritate the gut lining

• PPIs (proton pump inhibitors, commonly used for reflux or heartburn) reduce stomach acid, which can alter microbial diversity and digestive function

• The Pill or other hormonal medications can also impact microbial diversity and pH

• SSRIs (a common class of antidepressants) may alter gut motility and microbial composition, potentially contributing to digestive side effects like bloating, nausea, or changes in bowel habits.
  
  

What to do:

• If you’ve recently taken antibiotics, consider a quality probiotic and prebiotic combo

• Incorporate resistant starch and fermented foods to rebuild balance

• Chat with a practitioner about gut-protective supplements

Science Spotlight: When the Cure Becomes the Culprit

A 2025 study published in the Scandinavian Journal of Gastroenterology found that people with functional bowel disorders like IBS are significantly more likely to be prescribed medications such as:

• Antibiotics (linked to microbiome disruption)
• NSAIDs and PPIs (which may impair gut barrier integrity)
• Opioids and antidepressants (which influence gut motility and microbial balance)
  
  

The study also noted that even after diagnosis, many patients continued using these medications long-term, raising concerns about their potential to worsen gut symptoms or delay healing. Research suggests these drugs may alter gut microbiota, increase intestinal permeability, or contribute to lingering digestive issues. (Sandberg-Janzon & Karling, 2025).

Want to dive deeper about Gut Health? Read more about the Gut Microbiome here. 

That evening glass of wine or weekend cocktail might seem harmless, but alcohol, even in moderate amounts, can quietly disrupt your gut. Over time, it can affect your gut lining, immune defences, and the balance of your microbiome.

Why it matters:

• Alcohol weakens the gut lining by damaging tight junctions between cells

• It interferes with mucus and antimicrobial proteins that normally protect your gut

• This can lead to leaky gut, inflammation, and increased risk of digestive and immune problems, even at moderate intake

What to do:

• Be aware of frequency, not just quantity, regular drinking, even in small amounts, can add up

• Give your gut a break by choosing alcohol-free nights during the week

• Swap your evening drink for a calming ritual like magnesium, herbal tea, or a mocktail with gut-friendly ingredients

• If you're drinking socially, nourish your gut before and after with fibre-rich meals and plenty of water

Science Spotlight: When Stimulants Stir Up Trouble

A 2024 review published in the Journal of Gastroenterology & Hepatology found that alcohol directly damages the intestinal barrier. It breaks down the tight junctions between gut lining cells, disrupts mucus and antimicrobial peptide production, and weakens immune regulation. These effects create a pathway for bacteria and toxins to leak into the bloodstream, increasing inflammation and disease risk, even at relatively low doses over time. It also reduces protective proteins like REG3 and defensins, increases oxidative stress, and impairs immune signalling; further contributing to gut permeability and long-term dysfunction (Kuo et al., 2024).

Ready to give your gut a little TLC? Start with this simple action plan:

• Eat 30+ different plant foods per week

• Supplement with a fibre- or polyphenol-rich powder

• Prioritise 7+ hours of sleep each night

• Swap that second glass of wine for a calming tea

• Practice mindful eating (yes, it helps!)

The health of your gut isn’t just shaped by what you eat, it’s shaped by how you live, rest, and respond to the everyday. The good news? Every small step counts. Whether it’s adding more fibre, getting an extra hour of sleep, or swapping your second coffee for a calming tea, you’re building a gut-friendly routine that supports your energy, digestion, mood, and immunity.

Remember, your gut doesn’t need perfection, just a little more intention. Start where you are, stay consistent, and let your gut thank you in return.

Ready to take the next step? Swing by your local ASN store or explore our Gut Health collection to find expert-approved supplements that make it easier to support your foundation, every day.

Explore our top collections:

• Top 10 greens supplements 

• Top 10 sleep supplements 

• Top 10 magnesium supplements  

Kuo, C., Wu, L., Chen, H., Yu, J., & Wu, C. (2024). Direct effects of alcohol on gut‐epithelial barrier: Unraveling the disruption of physical and chemical barrier of the gut‐epithelial barrier that compromises the host–microbiota interface upon alcohol exposure. Journal of Gastroenterology and Hepatology, 39(7), 1247–1255. https://doi.org/10.1111/jgh.16539

National Health and Medical Research Council. (2021). Dietary fibre. Eat for Health. https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/dietary-fibre

Palve, S., Singh, S., Palve, S., & Lanka, K. (2024). Balancing your mind and gut: Exploring the influence of sleep and gut health on emotional well-being. Journal of Education and Health Promotion, 13(1). https://doi.org/10.4103/jehp.jehp_1157_23

Sandberg-Janzon, A., & Karling, P. (2025). Prescription of commonly used drugs in patients with functional bowel disorders. A cross-sectional comparison with the general population. Scandinavian Journal of Gastroenterology, 60(3), 253–261. https://doi.org/10.1080/00365521.2025.2458070

Severino, A., Tohumcu, E., Tamai, L., Dargenio, P., Porcari, S., Rondinella, D., Venturini, I., Maida, M., Gasbarrini, A., Cammarota, G., & Ianiro, G. (2024). The microbiome-driven impact of Western diet in the development of noncommunicable chronic disorders. Best Practice & Research Clinical Gastroenterology, 72, 101923–101923. https://doi.org/10.1016/j.bpg.2024.101923