A review published in Nutrients mentions that vitamin A deficiency may significantly alter the diversity of the gut microbiota, reducing beneficial bacteria and increasing harmful bacteria.

Fortunately, vitamin A is found in the optimal form in foods like eggs, fish, liver and fortified food. Plant foods such as leafy greens, sweet potatoes, carrots and butternut squash contain beta carotene, which your body can convert into vitamin A though its conversion rate depends on genetic factors, per a review in Frontiers in Nutrition.

Vitamin C is popular for its immune-supporting benefits. But your gut also relies on vitamin C to function at its best. You can obtain all the vitamin C you need in a day by consuming a diet rich in fruits and vegetables. The best sources include kiwi, guavas, bell peppers, strawberries, broccoli and—of course—oranges.

Of the eight B vitamins, several stand out for their ability to support intestinal health. For example, a review published in Nutrition Research highlights that a high intake of vitamin B2 is associated with an increase in Faecalibacterium prausnitzii, which has been shown to have anti-inflammatory and gut-lining-enhancing properties.

Luckily, you can find B vitamins in a wide variety of foods, including whole grains, nuts, mushrooms, leafy greens, avocado, eggs, fish, meat and dairy.

Although the gut needs sufficient amounts of the nutrients mentioned above, additional aspects of gastrointestinal health are often overlooked. In addition, both dietitians agree that addressing unresolved stress and trauma can greatly transform the health of your gut.

One way to improve your gut health is to ensure a nutrient-dense diet rich in zinc, magnesium, selenium and vitamins A, D, B and C. Each of these micronutrients plays a critical role in maintaining the gut lining, lowering intestinal inflammation, keeping digestive juices flowing and helping the gut run smoothly.

But beyond the dietary aspects of gut health, it may also be beneficial to assess your sleep quality and toxin exposure as well as address any underlying stress.

Therefore, you may find it helpful to work with a registered dietitian who can guide you along your unique gut-healing journey. Use limited data to select advertising.

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Another reason to love sauerkraut is the many gut health benefits it offers. Sauerkraut is a fermented cabbage packed with probiotics to support the gut. During the fermentation process, microorganisms in the cabbage digests its natural sugars and convert them into carbon dioxide and organic acids.

This helps break down nutrients in food, making them much easier to digest. Learn how to make your own sauerkraut in a jar. This nutrient-dense fruit is high in antioxidants, vitamins C and K which help support immunity, heart health and digestion.

To tick the gut health checkbox, they contain insoluble and soluble fiber which are vital for digestion as they provide bulk to the stool while helping to keep your bowels moving regularly.

Whether in a soup, as a dip or as a side dish, beans are one of the best gut foods loaded with protein and fiber.

High in resistant starch, black beans act like a prebiotic during the digestion process to nourish the good bacteria. Not everyone tolerates beans in the same way, so if they are difficult for you to digest try soaking the beans overnight and you might be able to tolerate it a little better.

Try adding canned black beans in a scrambled egg breakfast burrito for an extra protein kick. This fermented soybean product is rich in plant-protein, as well as both probiotics and prebiotics that positively influences the gut microbiome. When cooking, be sure to keep the internal temperature below degrees to ensure the live cultures stay intact.

Try these easy tempeh lettuce wraps for a quick lunch option. Ginger has an abundance of surprising health benefits. The root also helps stimulate the digestive tract thanks to gingerol, a natural substance with anti-inflammatory and antioxidant properties.

There are so many ways to enjoy it, but one of our favorite options is soothing your stomach with an easy ginger tea. Wash, peel and slice the ginger. Add water and the ginger root to a small pan and boil.

Strain the tea into a cup and let cool for minutes. Add your favorite sweetener and enjoy. The more greens, the merrier.

Leafy greens like Swiss chard are super easy to cook and filled with vital nutrients like vitamins A, K and magnesium. Not only that, S wiss chard is loaded with fiber to feed the beneficial bacteria in your gut while maintaining healthy cholesterol levels.

Dark leafy greens like Swiss chard are loaded with antioxidants to combat inflammation too. This veggie is very versatile, making it perfect for a variety of dishes from salads to soups, stews or sautéed with other vegetables. Most of them are extremely important for your health, while others may cause disease 3.

Altogether, these microbes may weigh as much as 2—5 pounds 1—2 kg , which is roughly the weight of your brain. Together, they function as an extra organ in your body and play a huge role in your health.

During this time, microbes have learned to play very important roles in the human body. In fact, without the gut microbiome, it would be very difficult to survive. However, new evidence suggests that babies may come in contact with some microbes while inside the womb 4 , 5 , 6.

As you grow, your gut microbiome begins to diversify, meaning it starts to contain many different types of microbial species. Higher microbiome diversity is considered good for your health 7. Therefore, there are a number of different ways in which the gut microbiome can affect key bodily functions and influence your health.

The gut microbiome affects the body from birth and throughout life by controlling the digestion of food, immune system, central nervous system and other bodily processes. There are thousands of different types of bacteria in your intestines, most of which benefit your health.

An imbalance of healthy and unhealthy microbes is sometimes called gut dysbiosis, and it may contribute to weight gain Several well-known studies have shown that the gut microbiome differed completely between identical twins, one of whom had obesity and one of whom did not.

This demonstrated that differences in the microbiome were not genetic 22 , Interestingly, in one study, when the microbiome from the twin with obesity was transferred to mice, they gained more weight those that had received the microbiome of the other twin, despite both groups eating the same diet Fortunately, probiotics are good for a healthy microbiome and can help with weight loss.

Nevertheless, studies suggest that the effects of probiotics on weight loss are probably quite small, with people losing less than 2. Gut dysbiosis may lead to weight gain, but probiotics can potentially restore gut health and help reduce weight.

The microbiome can also affect gut health and may play a role in intestinal diseases like irritable bowel syndrome IBS and inflammatory bowel disease IBD 25 , 26 , The bloating, cramps and abdominal pain that people with IBS experience may be due to gut dysbiosis.

This is because the microbes produce a lot of gas and other chemicals, which contribute to the symptoms of intestinal discomfort Certain Bifidobacteria and Lactobacilli , which are found in probiotics and yogurt, can help seal gaps between intestinal cells and prevent leaky gut syndrome.

These species can also prevent disease-causing bacteria from sticking to the intestinal wall 29 , In fact, taking certain probiotics that contain Bifidobacteria and Lactobacilli can reduce symptoms of IBS A healthy gut microbiome controls gut health by communicating with the intestinal cells, digesting certain foods and preventing disease-causing bacteria from sticking to the intestinal walls.

Interestingly, the gut microbiome may even affect heart health Certain unhealthy species in the gut microbiome may also contribute to heart disease by producing trimethylamine N-oxide TMAO.

TMAO is a chemical that contributes to blocked arteries, which may lead to heart attacks or stroke. Certain bacteria within the microbiome convert choline and L-carnitine, both of which are nutrients found in red meat and other animal-based food sources, to TMAO, potentially increasing risk factors for heart disease 34 , 35 , However, other bacteria within the gut microbiome, particularly Lactobacilli , may help reduce cholesterol when taken as a probiotic Certain bacteria within the gut microbiome can produce chemicals that may block arteries and lead to heart disease.

However, probiotics may help lower cholesterol and the risk of heart disease. The gut microbiome also may help control blood sugar, which could affect the risk of type 1 and 2 diabetes. One recent study examined 33 infants who had a genetically high risk of developing type 1 diabetes.

It found that the diversity of the microbiome dropped suddenly before the onset of type 1 diabetes. It also found that levels of a number of unhealthy bacterial species increased just before the onset of type 1 diabetes Another study found that even when people ate the exact same foods, their blood sugar could vary greatly.

Your body is full of trillions of bacteria, viruses and fungi. They are collectively known as the microbiome. While some bacteria are associated with disease, others are actually extremely important for your immune system, heart, weight and many other aspects of health.

Bacteria, viruses, fungi and other microscopic living things are referred to as microorganisms, or microbes, for short. In fact, there are more bacterial cells in your body than human cells. There are roughly 40 trillion bacterial cells in your body and only 30 trillion human cells.

That means you are more bacteria than human 1 , 2. Most of them are extremely important for your health, while others may cause disease 3.

Altogether, these microbes may weigh as much as 2—5 pounds 1—2 kg , which is roughly the weight of your brain. Together, they function as an extra organ in your body and play a huge role in your health.

During this time, microbes have learned to play very important roles in the human body. In fact, without the gut microbiome, it would be very difficult to survive. However, new evidence suggests that babies may come in contact with some microbes while inside the womb 4 , 5 , 6.

As you grow, your gut microbiome begins to diversify, meaning it starts to contain many different types of microbial species.

Higher microbiome diversity is considered good for your health 7. Therefore, there are a number of different ways in which the gut microbiome can affect key bodily functions and influence your health.

The gut microbiome affects the body from birth and throughout life by controlling the digestion of food, immune system, central nervous system and other bodily processes. There are thousands of different types of bacteria in your intestines, most of which benefit your health.

An imbalance of healthy and unhealthy microbes is sometimes called gut dysbiosis, and it may contribute to weight gain Several well-known studies have shown that the gut microbiome differed completely between identical twins, one of whom had obesity and one of whom did not. This demonstrated that differences in the microbiome were not genetic 22 , Interestingly, in one study, when the microbiome from the twin with obesity was transferred to mice, they gained more weight those that had received the microbiome of the other twin, despite both groups eating the same diet Fortunately, probiotics are good for a healthy microbiome and can help with weight loss.

Nevertheless, studies suggest that the effects of probiotics on weight loss are probably quite small, with people losing less than 2. Gut dysbiosis may lead to weight gain, but probiotics can potentially restore gut health and help reduce weight. The microbiome can also affect gut health and may play a role in intestinal diseases like irritable bowel syndrome IBS and inflammatory bowel disease IBD 25 , 26 , The bloating, cramps and abdominal pain that people with IBS experience may be due to gut dysbiosis.

This is because the microbes produce a lot of gas and other chemicals, which contribute to the symptoms of intestinal discomfort Certain Bifidobacteria and Lactobacilli , which are found in probiotics and yogurt, can help seal gaps between intestinal cells and prevent leaky gut syndrome.

These species can also prevent disease-causing bacteria from sticking to the intestinal wall 29 , In fact, taking certain probiotics that contain Bifidobacteria and Lactobacilli can reduce symptoms of IBS A healthy gut microbiome controls gut health by communicating with the intestinal cells, digesting certain foods and preventing disease-causing bacteria from sticking to the intestinal walls.

Interestingly, the gut microbiome may even affect heart health Certain unhealthy species in the gut microbiome may also contribute to heart disease by producing trimethylamine N-oxide TMAO.

TMAO is a chemical that contributes to blocked arteries, which may lead to heart attacks or stroke. Certain bacteria within the microbiome convert choline and L-carnitine, both of which are nutrients found in red meat and other animal-based food sources, to TMAO, potentially increasing risk factors for heart disease 34 , 35 , However, other bacteria within the gut microbiome, particularly Lactobacilli , may help reduce cholesterol when taken as a probiotic It is important to give them the right fuel to have a balanced gut microbiome.

The best way to maintain a healthy microbiome is to eat a range of fresh, wholefoods, mainly from plant sources like fruits, vegetables, legumes, beans, nuts and wholegrains. Fibre is important for our gut health for many reasons. Fibre can affect the function of our gut, for example, the digestion and absorption of nutrients, how quickly or slowly things move through and the quality of our stools.

The breakdown of fibre by our gut bacteria can also create important products which can influence the development of gastrointestinal conditions such as bowel cancer. Fibre has other benefits to our health apart from the gut, for example, reducing our risk of developing heart disease and type 2 diabetes.

Fibre is only found in foods that come from a plant. Australian adult women should be aiming to eat at least 25g of fibre a day, and men 30g.

Prebiotic fibres, which are not found in all high fibre foods, may be especially helpful for our gut microbiome, as they can act as a fertiliser for the healthy bacteria in our gut.

The diversity of food on your plate can help lead to a more diverse microbiome, which is an indicator of a healthy gut microbiome. While almost all foods have had some kind of processing , it is best to eat foods that are minimally processed. These foods retain their nutritional value and do not usually have added sugar , salt , unhealthy fats or additives such as emulsifiers and artificial sweeteners, all of which may impact your gut health.

Unprocessed foods include fruits, vegetables, wholegrains, unflavoured dairy , eggs, seafood, poultry and lean red meat. Ultra-processed foods include deli meats such as ham and salami, many breakfast cereals, ready-made meals, sweet desserts and many packaged snacks such as chips.

Water is the best fluid to drink and provides benefits to gut health. Water assists with the breakdown of food, so that your body can absorb nutrients. Water also assists with softening stools, helping prevent constipation. Chewing your food thoroughly and eating slowly may reduce digestive discomfort such as gas, pain and bloating.

Fermented foods External Link have undergone a process in which their sugars are broken down by yeast and bacteria. While research into fermented foods is limited, the bacteria found in some fermented foods have been linked with digestive health and other benefits.

Breastfeeding helps an infant develop a healthy gut microbiome, which may help protect against certain health conditions later in life.

Regular cardiovascular exercise such as walking and cycling can stimulate the muscles of the gut to move digestive contents through the body. Stress can impact your gut health. Manage your stress levels by exercising regularly, getting enough sleep, socialising, using relaxation techniques and eating well.

Not getting enough or sufficient quality of sleep may impact your gut microbiome and may contribute to digestive discomfort. It is best to improve your gut health through food and other lifestyle factors rather than supplements.

There are many nutrients in wholefoods that cannot be packaged into a single supplement. Nutrients in foods also interact with each other in a helpful way and this cannot be replicated in a pill. Many people are interested in taking probiotic supplements.

In some cases, there is research to support taking a probiotic, however just like medications, you need to take a specific probiotic for the health condition you are trying to manage.

While antibiotics can be very important and useful, they can also have a negative impact on your gut microbiome. Antibiotics aim to kill the harmful bacteria when you have an infection or illness, but in doing so they can remove some of the beneficial bacteria in your gut. Research into gut health is relatively new and understanding of this complex topic is developing.

Be careful of non-evidence-based information about gut health. Focusing on eating healthily with the tips suggested on this page is the best evidence we have so far. This page has been produced in consultation with and approved by:. Content on this website is provided for information purposes only.

Information about a therapy, service, product or treatment does not in any way endorse or support such therapy, service, product or treatment and is not intended to replace advice from your doctor or other registered health professional.

The information and materials contained on this website are not intended to constitute a comprehensive guide concerning all aspects of the therapy, product or treatment described on the website. A savoury paste used in dips, dressings and soup, it can also be used as a marinade for salmon or tofu.

There is uncertainty within the research that the bacteria effectively reach the gut, nevertheless in regions where Miso is a staple fermented food source the population have better gut health and less bowel disease.

Gut Feeling: Understanding Stomach Problems. Learn more about IBD, IBS, Coeliac Disease and stomach cancer. This is finely chopped cabbage that has been fermented. This great source of probiotics, fibre and vitamins is best known as a German dish, but versions exist in Eastern and Central Europe.

This Korean speciality of fermented vegetables brings the benefits of probiotic bacteria along with vitamins and fibre. Use it as a lively side dish with meat, salad or eggs.

It makes fantastic toast too. These have good probiotic properties, which means they are a treat for your gut bacteria — high in fibre, and full of fatty acids and polyphenols.

Gut bacteria and gut microbes like a diet of fatty acids and polyphenols. These are found in olive oil. Studies have shown that it helps reduce gut inflammation. Use it for salad dressing or drizzle it over cooked vegetables.

Some studies have also found olive oil to be beneficial in easing indigestion problems and can also benefit your pancreas through lowering its requirement to produce digestive enzymes. We all know water is crucial for gut health, but what else can you drink?

Kombucha is a fermented tea drink thought to have originated in Manchuria that is full of probiotic good bacteria.

It has a sharp, vinegary taste and can be used as a refreshing drink on its own or mixed with fruit and spices. It also makes the base for great cocktails. Gut bacteria need fibre to flourish, so the more fruit and vegetables you consume the better.

Peas are full of soluble and insoluble fibre to help keep your system in balance. Add peas to stir-fries, soups or salads. Much more than a festive staple, they contain the kinds of fibre that good bacteria like and sulphur compounds which help combat unhealthy bacteria such as H pylori.

Stir-fry with garlic and bacon for a delicious side dish.