9 Proven Ways to Boost Your Gut Health

“Gut health” refers to how well the gastrointestinal tract functions. The gut microbiome is made up of bacteria, viruses, and fungi. Some microorganisms in the gut are harmful, while others are beneficial. 

Several symptoms can occur if the “good” and “bad” bacteria in the gut become unbalanced. Signs of an unhealthy gut include fatigue, upset stomach, skin irritation, and more. Fortunately, there are several ways to promote healthy bacteria growth and improve gut health.

1. Alter Your Diet

One of the most effective ways to improve gut health is to alter your diet. Eating a diet rich in added sugars lowers the amount of good bacteria in the gut. Added sugars also raise the risk of inflammation, contributing to a risk of chronic health conditions like cancer. 

Beneficial foods for gut health include: 

• Fermented foods: Fermented foods contain probiotics. Foods that fuel and produce healthy gut bacteria include yogurt, kimchi, kefir, and sauerkraut. 
• Fruits and vegetables: Thanks to their vitamins, fresh fruits and vegetables contain anti-inflammatory properties. This can help provide a healthy environment for gut bacteria. They are also rich in fiber, which promotes digestive health. 
• Lentils and beans: Lentils and beans are rich in dietary fiber and resistant starch. This type of starch acts as fuel for good gut bacteria. Consider adding lentils and beans like black beans, kidney beans, and chickpeas to your diet.
  
• Oats: Whole grains like oats are rich in soluble fiber, which feeds the fermentation process in the large intestine and promotes the growth of good bacteria. 
• Nuts and seeds: Nuts and seeds are a good source of fiber and healthy fats. People who eat diets rich in nuts may have more beneficial gut bacteria. 

2. Eat Slowly

Eating slowly has several health benefits. Chewing your food thoroughly and consciously slowing down during meals lowers the risk of obesity and diabetes. It also helps your body recognize when it is full and reduces the chances of overeating. This can improve gut health by lowering your risk of chronic illness. 

3. Stay Hydrated

Drinking more water is a simple and effective way to improve your gut health. Staying hydrated may be linked with a greater diversity of good bacteria in the gut. Keep a water bottle with you throughout the day and refill it often. 

4. Get Quality Sleep

The amount of sleep adults get affects the variety of beneficial bacteria in their guts. When you sleep for the recommended seven to eight hours each night, the gut has more diversity of bacteria, which can promote better sleep. Aim to go to bed and wake up at the same time each day to improve your sleep. Avoid screens before bed, and keep your bedroom dark, cool, and quiet. 

5. Lower Your Stress Levels

Stress affects the entire body, including gut health. High-stress levels alter digestive function, and stress hormones impact healthy bacteria in the gut. 

Consider incorporating stress management practices into your daily or weekly routine to lower stress. Practices like meditation, yoga, massage, walking, and time with loved ones may improve your mood and lower stress levels. 

6. Exercise

Physical activity has a protective effect against obesity and heart disease. One study found that athletes had a greater variety of gut bacteria than those who did not exercise regularly. More research is needed to determine if exercise increases the types of good gut bacteria. 

Most adults need 150 minutes of moderate-intensity exercise each week. Adults also benefit from two sessions of strength training per week. 

7. Pay Attention to Your Medications

Antibiotics are essential for treating many infections. However, they damage the gut microbiota and cause an imbalance in the bacteria. Antibiotic overuse is a public health concern because, over time, it leads to antibiotic resistance. Up to 30% of antibiotics prescribed in the United States are used unnecessarily. 

Another class of drugs that affect gut bacteria is proton pump inhibitors (PPIs). Long-term use of PPIs may lead to less beneficial bacteria in the gut over time. 

8. Try a Probiotic or Prebiotic Supplement

Prebiotics fuel the growth of beneficial bacteria in the gut, and probiotics are live bacteria that contribute to the amount of good gut bacteria. Taking one or both of these supplements may improve gut health. 

Foods that contain probiotics include kimchi, yogurt, kefir, and sauerkraut. It’s important to note that people who are very ill or have a weakened immune system should not take prebiotics or probiotics. Speak with a healthcare provider before starting a new supplement. 

9. Get Checked for Food Intolerances

Food intolerances occur when the body has difficulty digesting certain foods. Food intolerances are different from food allergies. Possible symptoms of food intolerance include:

If you suspect you have a food intolerance, speak with a primary care provider. They may recommend removing the food from your diet to see if symptoms improve. 

What Are the Signs of an Unhealthy Gut?

Several signs of an unhealthy gut include gastrointestinal discomfort and autoimmune conditions. Possible causes include high-stress levels, a diet rich in sugary or processed foods, not enough sleep, and frequent antibiotic prescriptions. 

An unhealthy gut may cause the following symptoms:

• Autoimmune conditions: An imbalance of gut bacteria may lead to inflammation. Systemic inflammation can alter immune function and raise the risk of autoimmune conditions.
• Food intolerance: If you do not have quality bacteria in your gut, you may have difficulty digesting certain foods. Possible symptoms include bloating, gas, diarrhea, and abdominal pain. 
• Skin conditions: Psoriasis may be related to a lack of good bacteria in the gut.
• Sleep disturbances: An imbalance in gut bacteria may increase the risk of disrupted sleep and a short sleep duration.  
• Upset stomach: It is common to experience gas, bloating, constipation, diarrhea, and heartburn when you do not have enough healthy bacteria in the gut.
• Weight changes: An imbalance in the gut microbiome can affect the body’s ability to absorb nutrients, leading to unintended weight loss or gain. 

When to Talk to a Healthcare Provider 

Mild gastrointestinal symptoms like bloating or gas are normal at times. Consider talking with a healthcare provider if you experience uncomfortable symptoms regularly, such as consistent abdominal pain, bloating, or nausea. They may refer you to a specialist, such as a gastroenterologist, for further testing. 

Summary 

Gut health refers to how the gastrointestinal tract functions. The tract is lined with microorganisms, including bacteria, viruses, and fungi. A balance of harmful and beneficial microorganisms is essential for good gut health and digestion. 

Limiting sugary foods, eating a diet rich in fiber, getting enough sleep, managing stress levels, and taking a prebiotic or probiotic supplement are ways to improve gut health. Eating slowly and staying hydrated are also beneficial. Talk with a healthcare provider about ways to improve your gut health.