My Gut Health Routine: From Sunrise to Sauerkraut

Ahh, yes the gut. If you know me, it’s all I talk about lately.

“It’s good for the gut.”

“It cleans the gut.”

“You need a healthy gut.”

It all started with the Netflix documentary Hack Your Health: The Secrets of Your Gut. I just wanted to watch something educational while chilling, and thought, “Well, sourdough is supposed to be good for the gut, right? Let’s give it a go." Big mistake. Huge. Because now I’ve entered my fermented food era and I’m never leaving. Until I find my next new obsession.

Within the hour, my FBI agent (hi bestie) had clearly watched with me, because my TikTok and Instagram feeds were flooded with gut content. From kombucha to kefir, my For You Page became For Your Gut Page, and suddenly I was hooked.

Kombucha was my gateway fermented love. And I’m not talking basic pickle energy—I mean the exotic ferments. I’ve always loved pickles and my German roots will forever claim sauerkraut as a core food group, but kombucha felt fancy and aesthetic. Health-Ade from Whole Foods was my OG (I know, it’s sugary—but it’s just so good).

Then came sourdough. I won't even get started because yes, it's a cult and I’ve been fully initiated sourdough starter name (my little Cornelius, corncorn, cornnie) and all. It’s giving cozy Nacy Meyers core gut health and I am thriving.

But okay okay, I’ll get to the point. Here’s what I actually do daily (semi daily) to support my gut and glow from the inside out:

7:00 AM — Rise & Gut Shine

• Warm water with apple cider vinegar A little tangy, a little witchy but it works. Sometimes I squeeze in lemon for the vibes.

• Probiotic supplement I take Garden of Life Once Daily Women’s (swear by it), but Seed is also a favorite in the wellness world.

8:00 AM — Gut-Friendly Breakfast

• I keep it simple but powerful: overnight oats with chia, (you can add kefir or coconut yogurt) I use greek yogurt, flax, and berries I love blueberries.

• On savory mornings, I recently got into miso paste oats with ginger and a soft-boiled egg—umami magic and fermented goodness.

10:30 AM — Mid-Morning Kombucha Moment

• I try to sip a small glass daily. Ginger lemon is my go-to flavor.

• The taste is... funky at first, I won’t lie. But once you’re in, you’re in.

1:00 PM — Lunch with a Spoonful of Kraut

• Whatever I’m eating, I try to sneak in a spoonful of sauerkraut on the side.

• Bonus: I’m in Germany, so top-tier kraut is always within reach.

7:00 PM — Dinner with a Side of Ferments

• I keep dinner cozy and warm—soups, stews, or veggies with rice and tofu

9:30 PM — Wind-Down + Extra Gut Love (When Needed)

• If I’ve had a bloaty day or indulged in a not-so-gut-friendly feast, I take Bye Bye Bloat from Love Wellness—my little backup helper.

• And if I’m not eating sourdough that day, who even am I? It’s basically the only bread I touch now.(Don’t fear carbs, friends. Not all carbs are the enemy.)

This isn’t about being perfect—it’s about supporting my body in little, intentional ways. Some days I hit every ritual, other days I just sip my kombucha and call it a win. But I swear, the more I tune into my gut, the more everything else just flows.