Easy Home Remedies for a Thriving Gut Microbiome

23. Tongue Scraping: Oral Health = Gut Health

It may sound surprising, but your mouth is the first stop of your digestive tract—and your oral microbiome plays a crucial role in setting the stage for gut health. Daily tongue scraping helps remove bacteria and toxins that could otherwise travel down and disrupt your gut microbiome. This ancient Ayurvedic practice supports both oral hygiene and digestive balance, particularly when combined with brushing and a clean diet. Think of it as a daily detox for your gut’s front door.

24. Breathwork and Vagus Nerve Stimulation: Reset from Within

Deep, controlled breathing isn’t just relaxing—it directly affects gut function via the vagus nerve, which controls parasympathetic (“rest and digest”) activity. Stimulating the vagus nerve through breathwork, chanting, or even cold exposure can promote digestive enzyme release, calm inflammation, and support microbiome balance. Daily breathwork practices like box breathing (inhale-hold-exhale-hold, 4 seconds each) or alternate nostril breathing are simple, equipment-free tools to regulate your gut-brain axis and reduce stress-driven digestive disruption.