Your gut health plays a critical role in your overall well-being, influencing everything from digestion to mental health. That’s why many people seek out how to improve gut health naturally.
Research has increasingly emphasized the importance of maintaining a healthy gut microbiome, with studies showing its profound impact on various aspects of health.
With rising awareness about the importance of the gut microbiome, taking steps to improve and maintain a healthy gut has become a key focus for many.
In this guide, we explore the importance of gut health, signs of an unhealthy gut, actionable tips to nurture your gut microbiome and science-backed strategies for how to improve gut health naturally.
What is the gut microbiome?
The gut microbiome refers to the trillions of microorganisms, including bacteria, fungi and viruses, that reside in your digestive tract. These microbes are essential for various bodily functions, such as:
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- Digestion: Breaking down complex carbohydrates, proteins and fats.
- Immune support: Training the immune system to recognize harmful pathogens.
- Vitamin production: Synthesizing essential nutrients, like B vitamins and vitamin K.
- Regulating inflammation: Helping maintain a balanced inflammatory response.
A balanced microbiome is crucial for good health, while an imbalance — known as dysbiosis — can contribute to a range of health issues.
Gut microbiome and health
Your gut microbiome doesn’t just affect your digestion — it influences many other aspects of health, including:
1. Mental health
The gut-brain axis connects the gut to the brain. Thus, an imbalanced microbiome may contribute to anxiety, depression and stress.
In fact, research published in Nutrients linked gut dysbiosis to increased anxiety and depression.
Gut bacteria directly affect the gut-brain axis by producing neurotransmitters like serotonin.
2. Immune function
About 70 percent to 80 percent of the immune system is housed in the gut. Unsurprisingly, then, a healthy microbiome enhances immune defenses.
Studies have found that individuals with a diverse microbiome were better able to fight infections, underscoring the microbiome’s role in immune health.
3. Metabolic health
The gut affects how the body processes energy, potentially impacting weight regulation and conditions like diabetes.
Research published in the Lancet demonstrated that gut bacteria can influence obesity and insulin resistance through their role in energy regulation and fat storage.
4. Skin health
Conditions like acne, eczema and rosacea can be linked to gut health. Extensive research published in the Annals of Dermatology in 2020 detailed how issues with gut health can play a role in developing atopic dermatitis, psoriasis, rosacea and other unpleasant skin conditions.
Given all the ways an unbalanced gut microbiome can negatively influence health, it’s no wonder people are searching for how to improve gut health.
Signs of an unhealthy gut
An imbalanced or unhealthy gut can manifest in several ways, including:
- Digestive issues, such as as gas, bloating, diarrhea or constipation. Studies have confirmed that imbalances in gut bacteria are associated with irritable bowel syndrome.
- Unexpected weight changes: Gaining or losing weight without changes in your diet or exercise routine may signal gut health issues. Research has revealed that gut dysbiosis could lead to altered energy harvesting from food, causing unintentional weight loss or gain.
- Sleep troubles and chronic fatigue: Poor gut health can disrupt the production of serotonin, which affects sleep and energy levels. Research published in Nutrients indicated that individuals with disrupted gut microbiota experienced poorer sleep quality and higher levels of fatigue.
- Frequent infections due to weakened immunity caused by an imbalanced microbiome. A compromised microbiome could weaken immune defenses.
- Skin problems: Persistent acne, eczema or psoriasis can be a sign of an unhealthy gut.
- Food intolerances: Difficulty digesting certain foods can be due to issues with the gut.
- Mood swings: Anxiety, depression, chronic fatigue and mood swings may be related to issues with the gut microbiome.
- Autoimmune issues: A disrupted gut can increase inflammation and may contribute to autoimmune diseases. A review in Rheumatology and Immunology Research suggested that an imbalanced gut microbiome contributes to increased risk of autoimmune diseases, like rheumatoid arthritis.
How to improve gut health
Wondering how to improve gut health naturally?
Improving gut health requires a combination of dietary changes, lifestyle adjustments and proper stress management.
1. Eat a diverse diet
Consuming a variety of fruits, vegetables and whole grains promotes a diverse microbiome. In fact, a 2023 review of interventional studies relayed that a diet rich in diverse plant-based foods enhances microbiome diversity and improves overall health.
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2. Add probiotics
Fermented foods like yogurt, kefir, sauerkraut and kimchi introduce beneficial bacteria, which is why they’re also known as probiotic foods.
A study out of Stanford showed that consuming fermented foods like yogurt and kefir can increase the abundance of beneficial gut bacteria and decrease inflammatory proteins.
3. Focus on prebiotics
Prebiotic-rich foods like garlic, onions, bananas and oats feed the good bacteria in your gut. Research has confirmed that prebiotic fibers found in foods like garlic and bananas promote the growth of beneficial bacteria.
4. Stay hydrated
Proper hydration supports digestion and nutrient absorption. A 2024 study highlighted how proper hydration helps maintain the mucosal lining of the gut and supports bacterial function.
5. Manage stress
Practices like yoga, meditation and deep breathing can help reduce gut-harming stress.
6. Get the proper amount of sleep
Aim for seven to nine hours of quality sleep per night to support gut and overall health. For instance, it’s been found that sleep deprivation negatively affects the gut microbiome, leading to increased inflammation.
7. Eat slowly
Practice mindful eating by chewing your food thoroughly to aid digestion and reduce strain on your gut. Research has suggested that eating slowly improves digestion and reduces gut discomfort.
8. Address food intolerances
Identify and eliminate foods that trigger negative symptoms to avoid further gut irritation by following an elimination diet.
Eliminating trigger foods can help reduce gut inflammation and symptoms like bloating.
9. Avoid ultra-processed foods and sweets
Minimize consumption of refined sugars and ultra-processed foods, which can disrupt the microbiome. A 2021 study found that diets high in processed foods led to gut microbiota imbalances and increased inflammatory markers.
10. Focus on meal timing
Eat meals at consistent times to help regulate your digestive system. Studies have shown that regular meal timing supports circadian rhythms and gut health.
11. Don’t smoke
Smoking harms the gut lining and disrupts the balance of good bacteria. Research has confirmed that smoking negatively affects gut microbiota composition and increases gut permeability, aka leaky gut syndrome.
12. Exercise regularly
Physical activity helps maintain a healthy gut.
13. Avoid antibiotics unless necessary
Antibiotic overuse can lead to antibiotic resistance and disrupt your microbiome balance.
By incorporating these steps for how to improve gut health naturally, you can restore balance to your gut microbiome and promote long-term health.
Best foods for gut health
If you’re wondering how to improve gut health naturally, incorporating gut-friendly foods into your diet can significantly boost your microbiome.
Here are some top options:
Fermented foods
Fermented foods can significantly increase microbiome diversity and decrease markers of inflammation. Some of the top fermented foods for gut health include:
- yogurt
- kefir
- kombucha
- sauerkraut
- miso
- kimchi
- tempeh
Fiber-rich foods
High-fiber diets can improve gut health and possibly lower the risk of chronic diseases. Some of the top high-fiber foods to eat include:
- black beans
- lentils
- chickpeas
- apples
- broccoli
- whole grains
- oats
- quinoa
- asparagus
- almonds
- pistachios
- peaches
Prebiotic foods
Prebiotic foods like asparagus and garlic promote the growth of beneficial gut bacteria. Some of the top prebiotic foods include:
- asparagus
- garlic
- artichokes
- bananas
- artichokes
- dragon fruit
- mushrooms
- oats
- soybeans
Polyphenol-rich foods
Polyphenols in green tea, dark chocolate and other foods enhance gut microbial balance. Foods high in polyphenols include:
- green tea
- dark chocolate
- berries
- coffee
Bone broth
Bone broth supports gut lining health with collagen and amino acids, and it can help repair gut lining and reduce inflammation.
Frequently asked questions
What causes poor gut health?
Poor gut health can result from:
- Dietary factors: High consumption of overly processed foods, sugar and unhealthy fats.
- Antibiotics: Overuse can disrupt the balance of beneficial bacteria.
- Stress: Chronic stress negatively impacts gut microbiota.
- Lack of sleep: Poor sleep hygiene affects digestion and gut health.
- Low fiber intake: Fiber is essential for feeding good bacteria.
- Infections: Pathogens like H. pylori or C. difficile can damage the gut lining.
- Alcohol and smoking: Both harm gut microbiota and the gut lining.
How do you do a gut reset?
A gut reset aims to restore balance in your gut microbiome. Steps include:
- Eat a balanced diet: Focus on high-fiber, fermented foods and prebiotics.
- Stay hydrated: Water helps maintain digestion and a healthy gut lining.
- Eliminate irritants: Avoid ultra-processed foods, sugar and artificial additives.
- Incorporate probiotics: Consume fermented foods like yogurt, kimchi or probiotic supplements.
- Reduce stress: Practice mindfulness, meditation or yoga.
- Sleep well: Aim for seven to nine hours of quality sleep nightly.
Why does the gut microbiome vary in individuals?
The gut microbiome varies due to:
- Genetics: Inherited traits influence gut composition.
- Diet: Food preferences and habits significantly shape the microbiome.
- Lifestyle: Stress, sleep and exercise affect gut bacteria.
- Environment: Geographic location and exposure to microbes play a role.
- Age: Gut microbiota evolves from infancy to old age.
- Medication: Antibiotics and other drugs impact microbial diversity.
How does the gut microbiome respond to fasting?
Fasting can impact the gut microbiome by:
However, prolonged fasting can potentially reduce beneficial bacteria if not carefully planned.
Does eating probiotics actually change your gut microbiome?
Yes, eating probiotics can influence your gut microbiome by:
- Introducing beneficial bacteria: These may support gut health temporarily.
- Enhancing diversity: Probiotics may increase certain microbial populations.
- Providing specific benefits: Like reducing inflammation or aiding digestion.
However, changes may be short-lived unless supported by a healthy diet.
How do I correct my gut health? How can I improve my gut health ASAP?
To correct and improve gut health quickly:
- Adopt a fiber-rich diet: Include fruits, vegetables and whole grains.
- Add fermented foods: Yogurt, kefir and kimchi are excellent options.
- Stay hydrated: Water is essential for digestion.
- Avoid processed foods: Cut out sugar, trans fats and artificial additives.
- Exercise regularly: Physical activity promotes a healthy gut.
- Take probiotics and prebiotics: Support beneficial bacteria growth.
What is the 7-day gut reset?
The 7-day gut reset is a structured plan to improve gut health, typically including:
- Day 1–2: Remove irritants (processed foods, sugar, alcohol).
- Day 3–5: Focus on whole, plant-based foods, and incorporate fermented foods.
- Day 6–7: Add prebiotics (onions, garlic) and probiotics.
- Daily habits: Stay hydrated, exercise and manage stress.
How do I know my gut is unhealthy? What are the symptoms of an unhealthy gut?
Symptoms of an unhealthy gut include:
- Digestive issues: Bloating, gas, diarrhea or constipation.
- Frequent fatigue: Poor gut health can lead to low energy.
- Food intolerances: Sensitivity to certain foods.
- Skin issues: Acne, eczema or rashes.
- Frequent infections: A weakened immune system.
- Mood swings: Anxiety or depression linked to the gut-brain axis.
How can I make my gut stronger naturally?
To strengthen your gut naturally:
- Prioritize fiber: Eat legumes, vegetables and whole grains.
- Incorporate fermented foods: Eat yogurt, sauerkraut and kombucha.
- Reduce sugar and processed foods: These feed harmful bacteria.
- Stay active: Exercise supports gut microbiome diversity.
- Manage stress: Practice mindfulness or yoga.
- Ensure adequate sleep: Rest is essential for gut repair.
Conclusion
- Scientific evidence underscores the significant role of gut health in overall well-being. Your gut health is a cornerstone of your overall well-being, impacting everything from digestion to mental clarity.
- By understanding the importance of the gut microbiome and making simple changes to your diet and lifestyle, you can improve your gut health and enjoy better vitality.
- Wondering how to improve gut health naturally? By adopting gut-friendly practices and focusing on a balanced diet, as described above, you can enhance your gut microbiome and support your physical and mental health.
- The key is consistency — start with small, manageable changes to build lasting habits.
- Nourish your gut, and your gut will nourish you!