How to Support Gut Health as a Whole Family

Expert reviewed by Dana Peters, RD | Published June 29, 2025

Introduction

Working to improve your health is always worth the squeeze, but have you ever noticed how much easier it is to make a change with support in your corner? I know for many of the families I’ve worked with as a dietitian successfully implementing health changes goes much smoother when they work together.

So if you are looking to improve your gut health, why not get the whole family involved? Having a healthy gut microbiome helps to optimize digestion, nutrient absorption, immune function and may even play a role in mental health. That’s something you can all benefit from!

Keep reading for a few tips on how to support gut health as a whole family.

Enjoy family meals together

Eating together as a family has numerous benefits related to health and emotional well-being. For example, research shows that children who share family meals 3 or more times per week eat a healthier dietary pattern, including gut-friendly foods such as fruits, vegetables and whole grains. While every meal certainly doesn’t have to be a family meal, eating together when you can pays off in the long run.

Learn to manage stress

In recent years, researchers have begun to look at the brain-gut connection and have found that the health of your gut microbiome may affect your mental health. In fact, studies show that stress can reshape the bacteria composition in the gut, and in turn, impact the foods you eat. Therefore, incorporating stress management techniques such as deep breathing or movement into your family’s routine may be helpful for optimal gut health.

Dig in the dirt

Although the exact mechanism is unknown, research shows that children who have increased outdoor time also have improved gut microbiota diversity -- which is a good thing for overall health! So in the spirit of digging a bit more in the dirt, why not plant a family garden? Not only will your gut benefit, but your kids may be more likely to eat food they’ve helped grow!

Summary

Working together as a family can make achieving health changes easier. If your family is looking to improve their gut health, try eating more family meals, reducing and managing stress or planting a garden.

Author

Dana Peters, RD

As a Registered Dietitian and mom, Dana combines professional expertise and personal experience when it comes to kids and family nutrition. She believes food should be fun and that it's never too early to involve kids in the kitchen. Outside of work, Dana loves exploring local farmers' markets, reading and doing yoga.

View Citation

Hammons, A. J., and B. H. Fiese. “Is Frequency of Shared Family Meals Related to the Nutritional Health of Children and Adolescents?” PEDIATRICS, vol. 127, no. 6, 2 May 2011, pp. e1565–e1574, https://doi.org/10.1542/peds.2010-1440.
Madison, Annelise, and Janice K Kiecolt-Glaser. “Stress, Depression, Diet, and the Gut Microbiota: Human–Bacteria Interactions at the Core of Psychoneuroimmunology and Nutrition.” Current Opinion in Behavioral Sciences, vol. 28, no. 3, Aug. 2019, pp. 105–110, https://doi.org/10.1016/j.cobeha.2019.01.011.
Sobko, Tanja, et al. “Impact of Outdoor Nature-Related Activities on Gut Microbiota, Fecal Serotonin, and Perceived Stress in Preschool Children: The Play&Grow Randomized Controlled Trial.” Scientific Reports, vol. 10, no. 1, Dec. 2020, www.nature.com/articles/s41598-020-78642-2, https://doi.org/10.1038/s41598-020-78642-2.