Promote efficient digestion -
While research is ongoing, adding a prebiotic or probiotic supplement to your diet may help improve your gut health. People who have a severe illness or a weakened immune system should not take probiotics.
Also, not all probiotic supplements are high quality or beneficial for your health. You can try eliminating common trigger foods to see if your symptoms improve. Reducing the amount of processed, sugary, and high fat foods that you eat may lead to better gut health. Eating a diet high in fiber likely contributes to a healthy gut microbiome as well.
You may also positively impact your gut by eating foods high in micronutrients called polyphenols present in:. Diet and gut health appear to be very closely linked. Avoiding processed foods, high fat foods, and foods high in refined sugars is likely important for maintaining a healthy microbiome, as these foods may promote the growth of damaging bacteria.
You can eat certain foods that actively promote the growth of beneficial bacteria, contributing to your overall health. These superfoods for gut health include:. Research indicates that high fiber foods have a positive impact on gut health.
These foods include:. According to a study in rodents, garlic may increase gut microbiome diversity and improve gut health. A small study of 49 people similarly found that aged garlic extract increased diversity and levels of beneficial bacteria.
Still, more research in humans should be done. Fermented foods are great dietary sources of probiotics. Examples include:. Research suggests that consuming these foods may improve the gut microbiome.
Collagen-rich foods such as bone broth and salmon skin may be beneficial for both overall health and gut health.
A study indicated that supplements with collagen may benefit the gut microbiome in mice, though further research is needed. To help your body make collagen, try eating more:. Each of these elements varies in different people, influencing their gut microbiomes in different ways.
This variation results in individuals having unique gut microbiomes. According to one small study of 16 people, fasting was linked to lower levels of a bacteria that promotes colorectal cancer.
Research in animals also shows the benefits of fasting. A study in fruit flies found that intermittent fasting appeared to improve gut health and increase lifespan. Another study in mice indicated that fasting promoted the growth of beneficial gut bacteria and reduced inflammation in the intestines.
Some studies have found no impact of probiotics on the gut microbiome. Still, other research suggests that probiotics may significantly affect the makeup of the gut microbiome and positively impact other areas of health, like immunity. You can improve your gut health by taking steps to improve your overall health.
This can include eating more fiber-rich foods, eating fewer ultra-processed foods, getting enough sleep, and managing your stress levels. Some signs of unbalanced gut bacteria can include upset stomach, unintentional weight changes, and fatigue.
The human gut is complex. While research is ongoing, it seems clear that the gut microbiome impacts whole-body health. A healthy gut contributes to:.
Lifestyle and dietary changes may positively affect not only your gut health but your overall health. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.
VIEW ALL HISTORY. MindBodyGreen provides third-party-tested supplements made with high quality ingredients. Our testers and dietitians discuss whether MindBodyGreen….
Vitamins are for athletes to stay healthy. You may get all you need from the food you eat. Some athletes may benefits from vitamin supplements.
Docosahexaenoic acid, or DHA, is a type of omega-3 fat that may improve many aspects of your health, from your brain to your heart. Here are 12…. Vitamins are what your body needs to function and stay healthy.
It's possible to get all the vitamins you need from the food you eat, but supplements…. Vitamin K is an essential nutrient that helps with blood clotting and healthy bones. It can be found in leafy greens, vegetable oils, and broccoli. L-citrulline is an amino acid made naturally in your body.
It may also be taken as a supplement to help boost exercise performance, lower blood…. Who needs to take vitamin C supplements, and how much is enough? The answer may depend on your age and overall health. Dietary supplements are products such as vitamins, herbs, and minerals that may help provide nutrients and health benefits.
They may have risks and…. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Signs of an Unhealthy Gut and What to Do About It.
Medically reviewed by Cynthia Taylor Chavoustie, MPAS, PA-C — By Megan Dix, RN, BSN and Erika Klein — Updated on January 29, Gut microbiome Effect on health Signs of an unhealthy gut What to do Foods for gut health FAQ Takeaway Poor gut health may manifest as fatigue, upset stomach, skin conditions, and autoimmune challenges.
What is the gut microbiome and why is it important? How does the gut microbiome affect your health? Frequently asked questions.
However, try to drink most of your water in between meals , rather than during the meal as it can dilute stomach acid and interfere with all the fluids of digestion, making it harder to break down your food.
But if the balance in our bacteria gets tipped in the wrong direction, it can lead to digestive issues. We need good bacteria to strengthen the immune system, reduce chronic inflammation, help with healing leaky gut, and more.
This also causes your body to expend more energy than it should. Stick to whole foods as much as possible. Yes, exercise is good for just about everything, including digestion.
It takes healthy muscle tone all around the abdomen to help move food through our digestive tract. Overeating any food is taxing on the digestive system. It requires the body to expend a lot of energy, adds stress to the system, and forces the body to try to use too many nutrients at once.
Slow down, and only eat until you are three-quarters full. Digestion actually begins in the brain. When you take a few moments before you eat to pause and reflect, either with blessings, gratitude, or a few deep breaths, you are activating the brain signals for saliva to release and get the digestive system prepped and ready.
Practicing gratitude may also calm the parasympathetic nervous system, allowing you to relieve stress , which is another problem area for the digestive system! Being in a relaxed state creates better digestion.
Fiber helps keep your colon healthy by speeding up the transit time through the body. Fiber also helps remove the bad bacteria and toxins from the colon. Make sure you get both soluble fiber think beans, lentils, peas, fruits, and veggies , which absorbs toxins and unneeded cholesterol, and insoluble fiber nuts, seeds, whole grains, fruit skins, green veggies , which speeds up elimination.
Our body produces these naturally but aging and a compromised system can lead to less production. In addition to probiotics , this might be another supplement you want to consider if you feel your digestion is compromised. In our shop, we offer a proprietary blend of Digestive Enzymes , in chewable or capsule forms.
Natural sources of digestive enzymes come in the form of raw and fermented foods as well. Fruits like pineapple, papaya, and avocado are great sources, as are kefir, sauerkraut, and miso. Try putting these general tips into practice today for improved digestion.
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