Food Components and Optimiae Habits: Optimize gut function guf a Healthy Gut Microbiota Composition. Probiotics or Pro-healers Optimize gut function Role of Effective herbal energy Bacteria in Tissue Repair. Vegetables are loaded with fibreswhich cannot be digested by people but are consumed by the good bacteria in your gut. This is because for some people, such as those with irritable bowel syndrome or other medical conditions, probiotics and fiber-rich or vegetarian diets may not be helpful.

Video

Dr. Justin Sonnenburg: How to Build, Maintain \u0026 Repair Gut Health - Huberman Lab Podcast #62

Optimize gut function -

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.

All users are urged to always seek advice from a registered health care professional for diagnosis and answers to their medical questions and to ascertain whether the particular therapy, service, product or treatment described on the website is suitable in their circumstances.

The State of Victoria and the Department of Health shall not bear any liability for reliance by any user on the materials contained on this website.

Skip to main content. Healthy eating. Home Healthy eating. Gut health. Actions for this page Listen Print. Summary Read the full fact sheet. On this page. What is gut health and gut microbiome? Why gut health is important Signs of an unhealthy gut How to improve your gut health Gut health and diet Gut health and breastfeeding Gut health and exercise Gut health and stress Gut health and sleep Gut health and probiotic supplements Gut health and antibiotics Myths about gut health Where to get help.

The health of your gut can impact both your physical and mental health. It is understood that there are links between gut health and: the immune system mental health autoimmune diseases endocrine disorders — such as type 2 diabetes gastrointestinal disorders — such as irritable bowel syndrome and inflammatory bowel disease cardiovascular disease cancer sleep digestion.

Signs of an unhealthy gut Your gut microbiome can be affected by: stress too little sleep lack of physical activity eating too many ultra-processed foods smoking and drinking alcohol taking antibiotics.

How to improve your gut health You may be able to improve your gut health through lifestyle and diet changes. Gut health and diet Your gut bacteria are influenced by what you eat. Eat a high fibre diet Fibre is important for our gut health for many reasons.

Foods that are high in fibre include: vegetables beans and legumes fruit bread and cereals nuts and seeds. They are found in some types of: vegetables — for example leek, onion and garlic legumes — for example chickpeas, beans and lentils wholegrains — for example rye bread, barley and oats nuts — for example pistachios, cashews and almonds.

Aim to eat at least 30 different types of plant-based foods a week. Limit ultra-processed foods Eat foods that are as close to their natural state as possible to support your gut health.

Drink water Water is the best fluid to drink and provides benefits to gut health. Drinking plenty of water may also be linked to increased diversity of bacteria in the gut. Eat foods rich in polyphenols Polyphenols are plant compounds that may beneficially impact our gut microbiome.

Foods rich in polyphenols include: herbs and spices colourful fruits and vegetables nuts and seeds green and black tea coffee cocoa and dark chocolate. Eat slowly Chewing your food thoroughly and eating slowly may reduce digestive discomfort such as gas, pain and bloating.

Eat fermented foods Fermented foods External Link have undergone a process in which their sugars are broken down by yeast and bacteria. Fermented foods include: yoghurt kimchi sauerkraut kefir kombucha tempeh. Gut health and breastfeeding Breastfeeding helps an infant develop a healthy gut microbiome, which may help protect against certain health conditions later in life.

Gut health and exercise Regular cardiovascular exercise such as walking and cycling can stimulate the muscles of the gut to move digestive contents through the body. Exercise can also positively affect the gut microbiome.

Gut health and stress Stress can impact your gut health. What you eat, your gut health and your mental health are all linked. Gut health and sleep Not getting enough or sufficient quality of sleep may impact your gut microbiome and may contribute to digestive discomfort.

Gut health and probiotic supplements It is best to improve your gut health through food and other lifestyle factors rather than supplements. Gut health and antibiotics While antibiotics can be very important and useful, they can also have a negative impact on your gut microbiome.

Myths about gut health There are no miracle cures for good gut health. Where to get help Your GP doctor A dietitian Dietitians Australia External Link Food and Mood Centre, Deakin University External Link The Gut Foundation External Link.

Resources External Link , Food and Mood Centre, Deakin University. Blog External Link , Food and Mood Centre, Deakin University.

How to improve your gut health External Link , Vic Health. What you need to know about gut health External Link , Deakin University. Understanding gut health: Signs of an unhealthy gut and what to do about it External Link , Healthline.

The body wants to achieve homeostasis balance. Cleaning up the gut can help reduce some of the chronic inflammation in the body.

Probiotic foods have live bacteria in them, so eating probiotic foods stocks your gut with these supportive microorganisms. Probiotic-rich foods include:. Supplements can help, but to support your gut, a probiotic needs to bypass the acid in your stomach and reach the colon, where beneficial bacteria live.

And maybe take a high-quality, multi-strain probiotic to fill in the gaps. Prebiotics are foods that fuel the healthy microbes in your gut. These foods are usually high in prebiotic fiber that microbes are going to munch up, Bard says.

Prebiotic foods include:. Be sure to consume a diverse diet with all types of fiber. Our goal is for them all to live in harmony. Stress can influence the microbiome, too. Constantly having high stress-levels contributes to a poorly functioning gut.

Ultimately, ongoing stress prevents your gut from working the way it should. Techniques like deep breathing, meditation, mindfulness, and getting adequate rest can help.

Find out more about stress management and the importance of self-care. Exercise and physical activity can help your gut, too, and not only by supporting a healthy weight. As with everything, moderation is key. Gentle activities, such as walking, cycling, yoga, or swimming, can keep you moving and improve your overall well-being.

Learn more about exercise for people with Gaucher disease. Changing your approach to something as complex as eating to support your gut microbiome can be challenging. Having the support you need improves your chances of making necessary changes, Bard says.

Back In your small and large intestines—the human gut—you host trillions of microbial cells. What Is the Microbiome? What Are the Effects of Gut Inflammation? Eat probiotic foods to boost good gut bacteria Probiotic foods have live bacteria in them, so eating probiotic foods stocks your gut with these supportive microorganisms.

Probiotic-rich foods include: Yogurt and kefir with live and active cultures—choose low- or no-sugar varieties sugar impairs healthy bacteria Fermented pickles Sauerkraut Kimchi Kombucha Apple cider vinegar Supplements can help, but to support your gut, a probiotic needs to bypass the acid in your stomach and reach the colon, where beneficial bacteria live.

Add prebiotic foods to feed the gut microbiome Prebiotics are foods that fuel the healthy microbes in your gut. Prebiotic foods include: Flax seeds Chia seeds Legumes lentils, peas, chickpeas, and beans Whole grains, such as oats Vegetables such as asparagus, artichokes, garlic, and onions Be sure to consume a diverse diet with all types of fiber.

Practice stress-management techniques Stress can influence the microbiome, too. Stay active to keep your body healthy Exercise and physical activity can help your gut, too, and not only by supporting a healthy weight. When Should You Consult a Nutritionist for Help With Your Gut Biome?

A nutritionist can steer you to a high-quality probiotic that fits your needs. Designing an anti-inflammatory diet: Designing a specific anti-inflammatory diet is a process. An expert can advise you on what might help your particular symptoms.

Your gut is home to trillions Opitmize bacteria, both good and Optimjze. Optimize gut function community Raspberry ketones for increasing energy levels microbes is known as your gut Optomize. Our gut microbiome is key Fubction our overall health and well-being. The health of your gut has a direct impact on the health of your whole body. The gut microbiome is made up of trillions of bacteria that help us break down food, absorb nutrients, and fight off infections. When the microbiome is out of balance, we can experience digestive issues, mood swings, and a weakened immune system.