This suggests that the gut microbiome may affect brain health 44 , A small number of studies have also shown that certain probiotics can improve symptoms of depression and other mental health disorders 46 , The gut microbiome may affect brain health by producing brain chemicals and communicating with nerves that connect to the brain.

There are many ways to improve your gut microbiome , including:. Eating a wide variety of high-fiber and fermented foods supports a healthy microbiome. Taking probiotics and limiting antibiotics can also be beneficial. The gut microbiome plays a very important role in your health by helping control digestion and benefiting your immune system and many other aspects of health.

An imbalance of unhealthy and healthy microbes in the intestines may contribute to weight gain, high blood sugar, high cholesterol and other disorders. To help support the growth of healthy microbes in your gut, eat a wide variety of fruits, vegetables, whole grains and fermented foods.

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Health Conditions Discover Plan Connect. Nutrition Evidence Based How Does Your Gut Microbiome Impact Your Overall Health? By Ruairi Robertson, PhD — Updated on April 3, Share on Pinterest.

What Is the Gut Microbiome? How Does It Affect Your Body? The Gut Microbiome May Affect Your Weight. It Affects Gut Health.

The Gut Microbiome May Benefit Heart Health. Foods with insoluble fibers include whole wheat products especially wheat bran , quinoa , brown rice , legumes, leafy greens like kale , almonds , walnuts, seeds, and fruits with edible skins like pears and apples.

The National Academy of Medicine defines fiber as: 1 dietary fibers nondigestible carbohydrates and lignans that occur naturally in plants, and 2 functional fibers that are extracted from plants or synthetically made and are nondigestible with a beneficial health effect in humans.

Manufactured functional fibers, some of which are extracted and modified from natural plants:. Fiber appears to lower the risk of developing various conditions, including heart disease , diabetes , diverticular disease, and constipation.

Soluble fiber attracts water in the gut, forming a gel, which can slow digestion. This may help prevent blood glucose surges after eating and reduce hunger. Control of blood glucose and weight is important because these are risk factors for diabetes, a condition which doubles the risk of developing heart disease.

Soluble fiber may also lower blood cholesterol by interfering with bile acid production. Cholesterol is used to make bile acids in the liver.

Soluble fiber binds to bile acids in the gut and excretes them from the body. Because of this reduced amount of available bile acids, the liver will pull cholesterol from the blood to make new bile acids, thereby lowering blood cholesterol. Epidemiological studies find that a high intake of dietary fiber is associated with a lower risk of heart disease and deaths from cardiovascular disease.

Examples are steel-cut oats, quinoa, brown rice, millet, barley, and buckwheat. A higher fiber intake has also been linked to a lower risk of metabolic syndrome, a combination of factors that increases the risk of developing heart disease and diabetes: high blood pressure, high insulin levels, excess weight especially around the belly , high triglyceride levels, and low HDL good cholesterol.

Diets low in fiber, especially insoluble types, may increase the risk of type 2 diabetes T2DM. Large cohort studies of women found that a diet low in fiber especially lacking cereal fibers but containing foods with a high glycemic index causing blood glucose surges increased the risk of developing T2DM.

Read about what you can do to help prevent type 2 diabetes. A prospective cohort study of more than 90, premenopausal women found that a higher fiber intake as well as eating fiber during adolescence reduced breast cancer risk. It was found protective from both premenopausal and postmenopausal breast cancers.

A high-fiber diet was also associated with a lower risk of benign breast disease, a risk factor in adolescents for the later development of breast cancer. Earlier epidemiological studies show mixed results on the association of fiber and colorectal cancer CRC. One reason may be due to differing effects of fiber on specific subtypes of CRC.

When accounting for this, fiber was found to be protective with certain subtypes. Occasional bouts of constipation are common, but chronic constipation that does not resolve can lower quality of life and lead to symptoms of bloating, cramping, and even nausea.

Chronic constipation increases the risk of diverticular disease and hemorrhoids. Lifestyle behaviors that help relieve constipation include eating more fiber from fruits, vegetables, and whole grains; drinking more water; and regular exercise.

There are various reasons why fiber reduces constipation. Some types of soluble fiber bind to water, creating a gel that helps to soften and bulk stool. Insoluble fibers mildly irritate the intestinal lining, which stimulates the secretion of water and mucus to encourage movement of stool. Because of the differing actions of various fiber types with constipation, a range of high-fiber foods from whole grains, fruits, legumes, and vegetables is recommended.

It is suggested to increase fiber intake gradually, because a sudden significant increase in dietary fiber can cause bloating and cramping. Drinking more fluids while eating more fiber can also help lessen these side effects.

It is one of the most common disorders of the colon in the Western world, with the highest rates in the U. and Europe. Diverticulitis can cause persistent abdominal pain usually in the lower left side , nausea, vomiting, and fever. Treatment is typically a brief period of no food, drinking liquids only, and antibiotic medications.

In severe cases where an abscess or perforation may develop, surgery may be needed. Research shows that a Westernized diet low in fiber and high in red meat and ultra-processed refined foods is a major contributor. It can also lead to an increase in harmful intestinal bacteria, causing inflammation and further increasing the risk of diverticular disease.

Large cohort studies show a protective effect of fiber on diverticular disease, particularly fibers from fruits, cereal grains, and vegetables. Other factors that increase the risk of diverticular disease are increasing age, smoking, lack of exercise, use of certain medications NSAIDs, steroids, aspirin, opioids , family history, and history of irritable bowel syndrome.

Although the role of diet with diverticular disease has long been debated, a high-fiber intake with a focus on whole grains, fruits, and vegetables has been found to have a strong association with decreased risk of diverticular disease and diverticulitis.

There are many types of dietary fibers that come from a range of plant foods. Therefore, eating a wide variety of plant foods like fruits , vegetables , whole grains , legumes , nuts , and seeds to reach the fiber recommendation of grams daily best ensures reaping those benefits.

The contents of this website are for educational purposes and are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.

The Nutrition Source does not recommend or endorse any products. Skip to content The Nutrition Source. The Nutrition Source Menu. Search for:. Home Nutrition News What Should I Eat? Types of Fiber Fiber comes in two varieties, both beneficial to health: Soluble fiber , which dissolves in water, can help lower glucose levels as well as help lower blood cholesterol.

Further defining fiber Under the umbrella terms of insoluble and soluble fibers, you may see fiber described in other ways. It can be viscous with a gel-like quality, or fermentable because it acts as food for gut bacteria that break down and ferment it.

Fibers that are not broken down by bacteria, called nonfermentable , travel intact to the colon and can add bulk and weight to stool so it is easier to pass.

These properties offer health benefits such as slowing down digestion, delaying blood sugar rises after meals, promoting healthy colonies of bacteria, or having a laxative effect.

In addition, there are many subtypes of soluble and insoluble fibers, some of which occur naturally in plant foods and others that are synthetically made. Naturally occurring plant fibers: Cellulose, hemicellulose — Insoluble fiber found in cereal grains and the cell walls of many fruits and vegetables.

It absorbs water and adds bulk to stool, which can have a laxative effect. Lignins — Insoluble fiber found in wheat and corn bran, nuts, flaxseeds, vegetables, and unripe bananas that triggers mucus secretion in the colon and adds bulk to stools. Has laxative effect.

Popular foods that contain probiotics are yogurt and kefir, a yogurt-like drink. Other probiotic sources are fermented foods like sauerkraut, miso a paste made from soybeans , and some pickles.

Probiotics are supported by prebiotics, which help good bacteria grow and thrive in the digestive tract. Prebiotic are found in beans, whole grains, garlic, bananas, onions, and asparagus.

Adequate fiber is also important for good digestion. Fiber helps to soften and provide bulk to stool, which allows it to pass more easily through the intestines.

There are two types of fiber: insoluble and soluble. Insoluble fiber is found in whole grains, wheat cereals, and vegetables such as carrots, celery, and tomatoes. Soluble fiber sources include barley, oatmeal, beans, nuts, and fruits such as apples, berries, citrus fruits, and pears.

Over-the-counter fiber supplements capsules, chewable tablets, and powders mixed with water may be an option for people who have trouble eating enough fiber-rich food. What people eat and how they eat can disrupt digestive health. In some people, their immune system mistakenly attacks the digestive system, causing various digestive problems.

Here is a brief look at some common diseases and conditions that can affect digestive health:. Gastroesophageal reflux disease GERD.

GERD can cause a burning and squeezing sensation in the chest, commonly known as heartburn. Other symptoms can include nausea, sour or bitter taste in the mouth, difficulty swallowing, sore throat, coughing, wheezing, or repeatedly needing to clear your throat.

In GERD, acid and digestive enzymes from the stomach flow backward into the esophagus, the tube that carries food from your mouth to your stomach.

If GERD is not treated, it can cause permanent damage to the esophagus. Celiac disease. Symptoms of celiac disease include diarrhea, fatigue, abdominal bloating and pain, and weight loss. Diverticulosis and diverticulitis.

In diverticulosis, small pouches develop and bulge out through weak spots in the walls of the colon. These small, balloon-like pouches are called diverticula. If the diverticula become inflamed or infected, the condition is called diverticulitis.

Diverticulitis can lead to severe complications, such as abscess, perforation tears in the colon wall , intestinal blockage from internal scarring, or fistula, an abnormal connection between two organs.

The most common symptoms of diverticulitis are abdominal pain and tenderness, pressure in the lower abdomen, fever, nausea, vomiting, chills, cramping, constipation, and diarrhea.

Inflammatory bowel disease IBD. IBD occurs when the immune system mistakenly attacks the intestines and triggers inflammation of the tissues.

These areas can thicken or wear away in spots, which creates ulcers, cracks, and fissures. Inflammation can allow an abscess a pocket of pus to develop. With UC, inflammation in the lining of the large intestine the colon causes ulcers. This can cause bleeding, diarrhea, weight loss, and fatigue.

Other symptoms can vary depending on the severity of the inflammation and where it occurs in the large intestine.

As undigested food passes through it, bacteria feed off the remnants. The wall of the large intestine soaks up most of the remaining water.

Other organs also contribute to the digestive process. The liver produces bile, a brownish-yellow liquid that helps to digest fat. Bile is stored until needed in the gallbladder.

The pancreas works with the small intestine to produce enzymes needed to help digest proteins, fats, and carbohydrates. Any undigested food that remains is expelled by a highly efficient disposal system involving the rectum and anus. Certain foods can help keep your digestion healthy.

For instance, foods that contain probiotics healthful bacteria can increase the number of good bacteria in your gut microbiota, the plus trillion bacteria that live inside your digestive system. A healthy microbiota can improve immune system functioning, help maintain regular bowel function, and reduce damaging inflammation.

Popular foods that contain probiotics are yogurt and kefir, a yogurt-like drink. Other probiotic sources are fermented foods like sauerkraut, miso a paste made from soybeans , and some pickles. Probiotics are supported by prebiotics, which help good bacteria grow and thrive in the digestive tract.

Prebiotic are found in beans, whole grains, garlic, bananas, onions, and asparagus. Adequate fiber is also important for good digestion. Fiber helps to soften and provide bulk to stool, which allows it to pass more easily through the intestines.

There are two types of fiber: insoluble and soluble. Insoluble fiber is found in whole grains, wheat cereals, and vegetables such as carrots, celery, and tomatoes.

Soluble fiber sources include barley, oatmeal, beans, nuts, and fruits such as apples, berries, citrus fruits, and pears. Over-the-counter fiber supplements capsules, chewable tablets, and powders mixed with water may be an option for people who have trouble eating enough fiber-rich food.

What people eat and how they eat can disrupt digestive health. In some people, their immune system mistakenly attacks the digestive system, causing various digestive problems.

Here is a brief look at some common diseases and conditions that can affect digestive health:. Gastroesophageal reflux disease GERD. GERD can cause a burning and squeezing sensation in the chest, commonly known as heartburn.

Other symptoms can include nausea, sour or bitter taste in the mouth, difficulty swallowing, sore throat, coughing, wheezing, or repeatedly needing to clear your throat.

In GERD, acid and digestive enzymes from the stomach flow backward into the esophagus, the tube that carries food from your mouth to your stomach.

If GERD is not treated, it can cause permanent damage to the esophagus. Celiac disease. Symptoms of celiac disease include diarrhea, fatigue, abdominal bloating and pain, and weight loss.

Diverticulosis and diverticulitis. In diverticulosis, small pouches develop and bulge out through weak spots in the walls of the colon. These small, balloon-like pouches are called diverticula. It also makes sure that anything that could be potentially dangerous gets expelled as waste.

This is one important way that gut health affects the rest of your body. It keeps these toxins from spreading throughout the bloodstream and causing serious diseases. The digestive system is also essential for maintaining a healthy weight.

A healthy lifestyle adds to the natural effect of a healthy digestive system. Drinking enough water, eating enough fiber, and exercising often will help you lose even more weight.

An unhealthy digestive system may not be able to send everything you eat through your body, leaving too much of it stuck in your stomach or intestines.

This can leave you feeling bloated and overly full. It may also be unable to get enough nutrients out of the food and drinks you take in. This can leave you feeling weak and undernourished. Both of these problems can decrease your energy and stamina.

Maintaining a healthy digestive system will help you get your energy and stamina back. Immune weaknesses leave you open to disease and bacteria. They may even cause your body to attack healthy cells and systems and lead to inflammation and other unpleasant symptoms.

Have your immune system and your digestive system checked at the same time if you notice any of these symptoms. It affects your:. One of its most important and well-known functions is the way it regulates and affects your mood. Having a healthy digestive system makes sure that your body gets enough of it.

This will help improve your mood and overall sense of well-being. If you can, find a doctor who can help you learn more.

Reducing the side effects of any of the above issues can improve your quality of life and overall sense of well-being.

The benefits of probiotics in your gut go beyond just healthy bowel movements. A healthy digestive system has been linked to improvements in mental health and immune response.

Probiotics are also currently being studied for their benefits to oral health and dermatological health. By aiding in protein absorption, probiotics can also help your body recover after workout and reduce muscle strain.

As concerns rise about antibiotic-resistant infections, probiotics could be powerful protective and healing agents that work seamlessly with our natural body systems. Probiotics are considered safe for most people. The most commonly reported side effects of probiotics are gas and bloating.

If you have severe reactions, including abdominal pain, reduce your daily CFU intake and slowly increase again over time. Always talk with your doctor before beginning a new health supplement. Before giving probiotic supplements to your child, talk to their pediatrician. Probiotics might not be recommended for people with chronic illness or a weakened immune system.

Research indicates a positive association between taking probiotics and healthy digestion in people of all ages. Healthy digestion also leads to improved mental and oral health, a healthy immune system, and possibly healthier skin. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

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