How To Improve Your Gut Health

Introduction

There are many natural ways to enhance gut health, including consuming prebiotic fiber, fermented foods, and probiotics.

The equilibrium of the microbes that inhabit the digestive tract is called gut health. Maintaining this balance is essential for immunity, mental and physical health, and other reasons.

These trillions of bacteria, yeasts, and viruses are referred to by doctors as the “gut microbiome” or “gut flora.”

Numerous microorganisms are good for human health, and some are even necessary. Others, particularly when they proliferate, can be dangerous.

You should pay attention if you have a bad feeling in your stomach. The state of your digestive system can influence how the rest of your day goes.

Indications of poor intestinal health

So what happens if your gut isn’t in balance? Some signs of poor gut health are as follows:

• Heartburn.
• Intestinal gas (aka, farts).
• Bloating.
• Constipation.
• Diarrhea.
• Fatigue.
• Skin rashes.

What is the importance of the gut microbiome?

The term “gut microbiome” refers to the microorganisms that live in your intestines. About 200 distinct species of bacteria, viruses, and fungi can be found in the digestive tract of an individual.

Numerous microorganisms are extremely helpful and even essential for a healthy body, but some are damaging to our health.

Many gut bacteria have been connected to a lower risk of illnesses like:

• Diabetes
• inflammatory bowel disease (IBD)
• Psoriatic arthritis

In other words, there is often a connection between gut health and overall health.

What effects does your gut microbiota have on your health?

The medical community is increasingly studying the gut’s amazing complexity and significance for our general health.

Studies conducted in the last few decades have discovered connections between gut health and:

• mental health disorders
• autoimmune diseases
• endocrine conditions
• gastrointestinal disorders
• cardiovascular disease
• cancer

Better overall mental and physical health may be linked to a greater diversity of gut bacteria.

7 signs of an unhealthy gut

Many modern factors can affect your gut microbiota, like:

• elevated stress levels
• eating a Western diet heavy in processed and sugary foods, taking antibiotics, and getting too little sleep

Your health may then be impacted in other ways, including:

hormone levels, weight, immune function, and disease development

If your gut health is compromised, a few symptoms might manifest. These are seven of the most typical indicators:

1. Upset stomach

Unhealthy gut conditions can manifest as any number of stomach issues. They consist of:

• gas
• bloating
• constipation
• diarrhea
• heartburn

A balanced gut will probably have fewer symptoms because it will have an easier time breaking down food and getting rid of waste.

2. An intake of sugar-rich foods

You may have fewer “good” bacteria in your digestive tract if you eat a lot of processed foods and added sugars.

Excessive consumption of sugar may raise inflammation levels throughout the body, according to research. Any number of illnesses, including cancer, can have inflammation as a precursor.

Consuming a lot of sugar can alter the health of your gut.

3. Unintentional weight fluctuations

If you gain or lose weight without altering your diet or exercise routine, it could indicate a digestive disorder. An unbalanced gut can affect how well your body stores fat, controls blood sugar and absorbs nutrients.

Weight loss may result from malabsorption caused by small intestinal bacterial overgrowth (SIBO). Conversely, weight gain could be caused by elevated inflammation or insulin resistance.

4. Constant fatigue or trouble sleeping

Chronic fatigue can result from fragmented sleep and short sleep duration, both of which have been connected to an imbalance in gut bacteria.

Although the exact cause is still unknown, inflammation, metabolism, and mental health seem to be related.

5. Skin irritation

The kinds of bacteria found in the gut may be linked to skin disorders like psoriasis. Reduced levels of beneficial bacteria can have an impact on skin health and the immune system.

6. Autoimmune conditions

The immune system and the gut have been linked in numerous studies.

In addition to altering the immune system’s normal function, an unhealthy gut can increase systemic inflammation. This can result in autoimmune diseases, in which the body targets itself because it believes that its organs and cells are dangerous invaders.

7. Food intolerances

Food intolerances can arise from difficulties in digesting specific foods. A food allergy, which is caused by an immune system reaction to particular foods, is not the same as this.

Poor gut bacterial quality has been linked to food intolerances, including lactose intolerance, according to research. This may result in difficulties breaking down the trigger foods and symptoms such as:

• bloating
• gas
• diarrhea
• abdominal pain
• nausea

Additionally, some studies suggest that gut health and food allergies may be connected.

10 strategies to enhance intestinal health

1. Consume fermented foods and probiotics.

The probiotics, or good bacteria, in the gut, are something that some people decide to increase by taking probiotic supplements.

According to certain studies, probiotics may help maintain a balanced gut flora in patients receiving antibiotics.

Although the benefits of probiotics for healthy individuals are not well established, more research is required to fully understand their potential preventive health effects.

A natural source of probiotics is fermented foods.

Eating the following foods regularly may help to improve gut health:

• fermented vegetables
• kefir
• kimchi
• kombucha
• miso
• sauerkraut
• tempeh

2. Consume prebiotic fiber.

Prebiotics are indigestible carbohydrates that probiotics consume. Beneficial bacteria are encouraged to grow in the gut by this process.

According to earlier research from 2017, prebiotics might make probiotics more resistant to changes in pH and temperature, among other environmental factors.

Increased consumption of the following prebiotic-rich foods may be beneficial for those looking to improve their gut health:

• asparagus
• bananas
• chicory
• garlic
• Jerusalem artichoke
• onions
• whole grains

3. Eat less sweeteners and sugar.

Eating a lot of sugar or artificial sweeteners can lead to dysbiosis, which is an imbalance of gut microbes, according to research from 2022. A person may become more prone to infections as a result.

A 2019 review came to the conclusion that various inflammatory pathways may be used by diet to affect brain health. However, the specific inflammatory components that link diet to cognitive function have not been sufficiently studied in humans.

According to a previous study on animals, aspartame, an artificial sweetener, raises the prevalence of certain bacterial strains associated with metabolic disorders. A class of illnesses known as metabolic disease raises the risk of heart disease and diabetes.

According to earlier 2014 research, the effects of artificial sweeteners on gut flora may have a negative effect on blood glucose levels. It also means that, even though they aren’t sugars, artificial sweeteners may raise blood sugar levels.

4. Reduce stress

Gut health is one of many aspects of health that depend on effective stress management.

Human gut health can be adversely affected by several stressors, such as:

• environmental and psychological stressors, like excessive heat, cold, or noise
• disruption of the circadian rhythm caused by lack of sleep
• Meditation, progressive muscle relaxation, and deep breathing exercises are a few stress-reduction strategies.

Eating a balanced diet, getting enough sleep, and exercising frequently can all help lower stress levels.

5. Don’t take antibiotics more often than necessary.

Antibiotic resistance can result from excessive use of antibiotics, even though that they are frequently required to treat bacterial infections.

Additionally, antibiotics harm immunity and the gut microbiota. According to some studies, the gut still lacks a number of beneficial bacterial species six months after they are used.

Before using antibiotics, people should talk to their doctor about whether they need to take them and about other options to help prevent antibiotic resistance. If a doctor prescribes antibiotics, the patient should take them as directed for the entire prescribed duration.

6. Exercise regularly

Regular exercise supports heart health and aids in weight loss or maintenance.

Participating in a 6-week exercise training program improved the gut microbiota of 17 overweight women, according to a small 2023 study.

The gut microbiota’s variety of species may rise as a result of exercise. According to a previous 2014 study, athletes’ gut flora was more diverse than that of non-athletes.

The athletes’ microbiomes may differ from those of the control group, though, because they also consumed a different diet.

According to the Physical Activity Guidelines for Americans, adults should perform muscle-strengthening activities two or more days a week and moderate-intensity exercise for at least 150 minutes each week.

7. Make sure you get enough rest.

Gut health, mood, and cognitive function may all be enhanced by getting enough good-quality sleep.

According to a 2022 study, gut health and sleep are related. The authors of the study pointed out, for instance, that the composition, diversity, and function of the gut microbiota are impacted by irregular sleep patterns and duration. The gut microbiota is crucial for preserving normal sleep physiology, they added. This suggests that sleep and gut health are related.

Adults should aim for 7 to 9 hours of sleep every night, according to health experts.

8. Utilize various cleaning supplies.

Disinfectant cleaning products can also disturb the gut microbiota, according to the findings of one study. The gut flora of more than 700 infants between the ages of three and four months was examined in the 2018 study.

The study discovered that the prevalence of Lachnospiraceae gut microbes, which are linked to type 2 diabetes and obesity, was twice as high in people who lived in households where people used cleaning products that were disinfectant at least once a week.

When these babies were three years old, their body mass index (BMI) was higher than that of kids who weren’t exposed to such high disinfectant concentrations.

9. Avoid smoking

The health of the heart, lungs, and gut are all impacted by smoking. It also raises the risk of cancer significantly.

Smoking changes the gut microbiota’s composition, which may raise the risk of intestinal and systemic diseases like Crohn’s disease and peptic ulcers, according to a 2021 review. Still, more study on the subject is required.

Healthcare providers can help anyone who wants to stop smoking by providing guidance and support.

10. Consume vegan or vegetarian food.

According to a 2019 study, vegetarians and vegans have higher concentrations of specific gut bacteria than meat eaters. High fiber intake in plant-based diets supports gut microbiota, according to the study’s authors.

Significant dietary changes should never be made without first consulting a healthcare provider.

Four food categories to support gut health

Gut health and nutrition seem to be closely related. A healthy microbiome is probably maintained by avoiding processed foods, foods high in fat, and foods high in refined sugars, as these foods may encourage the growth of harmful bacteria.

Certain foods actively encourage the growth of good bacteria, which can improve your general health. Among these superfoods for gut health are:

1. Foods with a lot of fiber

Foods high in dietary fiber have been shown to improve gut health. These foods consist of:

• vegetables, such as asparagus and broccoli
• Almonds and pistachios are examples of nuts.
• Apples and peaches, among other fruits

2. Garlic

A 2019 study on rodents found that garlic may enhance gut health and expand the gut microbiome.

Similarly, in a small 2018 study with 49 participants, aged garlic extract increased the variety and levels of beneficial bacteria. However, more human research is needed.

3. Fermented foods

Fermented foods are a great way to include probiotics in your diet. Some examples are as follows:

• kimchi
• sauerkraut
• yogurt
• kefir

According to research, eating these foods could help the gut microbiota.

4. Collagen-boosting foods

Foods high in collagen, such as salmon skin and bone broth, may benefit gut health and overall well-being.

Although more study is required, a 2021 study suggested that collagen supplements might help mice’s gut microbiota.

You might also attempt to increase the amount of collagen your body produces by eating certain foods. To help your body produce more collagen, try eating more:

• citrus fruits
• broccoli
• meat
• eggs
• nuts

Summary

Through appropriate dietary and lifestyle modifications, people can improve the diversity and quantity of gut microbes.

Taking probiotics, eating a vegetarian diet high in fiber, and avoiding the needless use of antibiotics and disinfectants are all examples of positive lifestyle changes that people can make.

A person can also make easy lifestyle adjustments like routinely exercising and getting adequate sleep.

A person should consult their physician before making any significant dietary changes, though.

The gut of a human is complicated. It appears evident that the gut microbiota affects overall health, even though research is still being conducted. A healthy gut is beneficial for:

• A strong immune system
• cardiac health
• brain well-being
• enhanced mood
• sound sleep
• efficient breakdown
• possible defense against certain autoimmune disorders and cancers

You can improve gut health and overall health by making dietary and lifestyle changes.

FAQs

Reference

• Bsn, M. D. R. (2024, January 29). Signs of an unhealthy gut and what to do about it. Healthline. https://www.healthline.com/health/gut-health
• Leonard, J. (2025, April 10). 10 ways to improve gut health. https://www.medicalnewstoday.com/articles/325293
• Clinic, C. (2024c, September 18). How to improve your gut health naturally. Cleveland Clinic. https://health.clevelandclinic.org/how-to-improve-your-digestive-tract-naturally