Science says that your gut is the epicenter of systemic inflammation, which means if you’re dealing with brain fog, low energy, breakouts, bloating, or just feeling off, your gut is probably waving a white flag. The good news? You don’t have to go full kombucha-drinking, sprouted-lentil-loving health guru to turn things around. Small shifts equal big wins.

Here are five easy (and realistic) ways to give your gut some love without ditching the college lifestyle entirely:

Science says that your gut is the epicenter of systemic inflammation.

1. Diversify Your Diet (a.k.a. Eat More Than Pizza and Chicken Tenders)

Your gut microbiome thrives on variety, so if your diet consists of the same three dining hall options or takeout orders, it’s time to mix things up. College meals plans are doing better today than 10 years ago so you are likely poised to pick healthier! Aim for a colorful plate—think fruits, veggies, whole grains, beans, and fermented foods (yes, yogurt counts). Even swapping in a grain bowl instead of fries once in a while can help diversify your gut bacteria and lower inflammation. 

2. Embrace the 80/20 Rule (Because You’re Still Gonna Drink)

Let’s be honest: college and alcohol are besties. While cutting back on booze is ideal, you can still support your gut by being strategic. Stick to clear alcohol (less sugar means less gut havoc), avoid sugary mixers, and hydrate between drinks. Also, adding fiber-rich foods before you go out (like an apple or some avocado toast) can help balance your blood sugar and keep your gut from taking a total hit.

3. Prioritize Sleep (Yes, Even with Your Insane Schedule)

Gut bacteria are just as obsessed with your sleep cycle as you are with your snooze button. When you skimp on sleep, your gut gets stressed, inflammation spikes, and your immune system suffers. While pulling all-nighters may be unavoidable sometimes, aim for at least 6-7 hours a night when you can. Even power naps can help restore balance!

4. Chill the Fork Out (Stress Is a Gut Wrecking Ball)

College means stress. Between exams, social drama, and figuring out what you’re doing with your life, your stress levels are through the roof. The problem? Chronic stress messes with your gut bacteria and triggers inflammation. Find something that chills you out—walking, meditation, deep breathing, journaling, cooking in your dorm—whatever works. Even five minutes a day makes a difference.

5. Get Moving (And No, Walking to the Fridge Doesn’t Count)

Exercise isn’t just for staying fit—it directly impacts your gut health. Movement helps your gut microbes thrive, reduces inflammation, and keeps digestion on point. You don’t need to become a gym rat—just find something fun. Walk to class instead of taking the bus, dance at parties like nobody’s watching, or do a quick 10-minute workout in your room. Anything is better than nothing!

Look, no one is saying you need to live like a health monk in college. But by making small, sustainable changes, you can keep your gut happy without sacrificing the best years of your life. Your future self will thank you when you’re feeling energized, clear-headed, and not constantly battling bloating. So, eat the rainbow. Take a nap. Drink some water. Your gut’s got your back—if you’ve got its.