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What can you do to support the good bacteria in your gut? What are the signs or symptoms that there are problems with your gut health? Anything else people should know about gut health?
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Your gift will help make a tremendous difference. Donate Blood. Although it is often necessary to take antibiotics to combat bacterial infections, overuse is a significant public health concern that can lead to antibiotic resistance.
Antibiotics are also damaging to the gut microbiota and immunity, with some research reporting that even 6 months after their use, the gut still lacks several species of beneficial bacteria.
As a result, the CDC recommend that people discuss antibiotics and alternative options with their doctor before use. Regularly exercising contributes to good heart health and weight loss or weight maintenance. Research has also suggested that it may also improve gut health, which may, in turn, help control obesity.
Working out may increase species diversity. A study found that athletes had a larger variety of gut flora than nonathletes.
However, the athletes also ate a different diet to the control group, which could account for the differences in their microbiomes. The Physical Activity Guidelines for Americans recommend that adults engage in at least minutes of moderate intensity exercise each week, along with muscle strengthening activities on 2 or more days each week.
A animal study indicated that irregular sleep habits and disturbed sleep can have negative outcomes for the gut flora, which may increase the risk of inflammatory conditions. Establish healthful sleep habits by going to bed and getting up at the same time each day.
Adults should get at least 7 hours of sleep per night. Just as antibiotics can disrupt the gut microbiota, so too can disinfectant cleaning products, according to the results of one study.
The research analyzed the gut flora of over infants ages 3—4 months. The researchers found that those who lived in homes where people used disinfectant cleaning products at least weekly were twice as likely to have higher levels of Lachnospiraceae gut microbes, a type associated with type 2 diabetes and obesity.
At age 3, these infants had a higher body mass index BMI than children without exposure to such high levels of disinfectants. Smoking affects gut health as well as the health of the heart and lungs.
It also greatly increases the risk of cancer. A review of research published over a year period found that smoking alters the intestinal flora by increasing potentially harmful microorganisms and decreasing the levels of beneficial ones.
These effects may increase the risk of intestinal and systemic conditions, such as inflammatory bowel disease IBD. Studies have demonstrated a significant difference between the gut microbiomes of vegetarians and those of people who eat meat.
For example, in one small study , people with obesity followed a strict vegetarian diet that eliminated all animal products, including meat, dairy, and eggs, for 1 month.
At the end of the study, the participants had lower levels of gut inflammation due to the altered types of gut microbes. They had also lost weight. By making appropriate lifestyle and dietary changes, people can alter the diversity and number of microbes in their gut for the better.
Positive changes a person can make include taking probiotics, following a fiber-rich vegetarian diet, and avoiding the unnecessary use of antibiotics and disinfectants.
Other simple lifestyle changes a person can make include getting enough sleep and exercising regularly. However, a person should talk to their doctor before making any drastic changes to their diet. 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.
The gut microbiome affects many aspects of human health, and the foods people eat can have a huge impact on the bacteria in their gut. Learn about the…. Probiotics foods contain live, healthful bacteria that may help promote better gut health.
In this article, we list the best probiotic foods and ways…. The microbiome diet aims to promote good bacteria in the gut.
Learn if it works, foods to eat, foods to avoid, and the pros and cons. The tens of trillions of microbes that live in the gut have some important implications for health, but do you know what they are? We investigate. Probiotics may benefit overall health as well as gut function. Back to Recipes Healthy salmon recipes Seafood recipes Paella recipes seafood White fish recipes.
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Poor gut health may Gut health as Enhancing problem-solving skills, upset stomach, healtb conditions, helath autoimmune challenges. Probiotics, fermented foods, hydration, and stress Gut health Gug help. Each person has Gut health different species of bacteria, viruses, heallth Gut health in their digestive tract. Some microorganisms are harmful to our health, but many are incredibly beneficial and even necessary for a healthy body. Research indicates that having a large variety of bacteria in the gut may help reduce the risk of conditions like:. The incredible complexity of the gut and its importance to our overall health is a topic of increasing research in the medical community.Your gut is your gastrointestinal Gug and includes your stomach, intestines and healgh. It Gut health and absorbs nutrients from food and excretes waste. There is no clear Gut health of gut health, Antioxidant-Boosting Health Tips it can mean something different for researchers, Cool and Refreshing Drinks professionals and the community.
Hea,th this page, we refer to gut health as having a healthy gut microbiome and limited digestive symptoms. About different Gut health of bacteria, viruses heatlh fungi live in your large intestine. The bacteria and other micro-organisms Essential vitamin suppliers your gut are known as Healhh gut microbiome.
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Research is showing us that our gut microbiome can affect every healtn in our body. A higher level of diversity Flaxseed for joint pain relief gut bacteria is an important indicator of the healt of your microbiome.
While research is ongoing, it appears that your helth health plays an important role in your Gut health health. The gut microbiome healgh also affected by things we cannot control, such as hralth environment, age, birth mode and whether we were breast-fed or bottle-fed as healt baby.
While we cannot use one specific measure hhealth our gut health External Linksome signs that you may have GGut gut health Best metabolism booster. You Glycogen replenishment to prevent muscle fatigue be Gut health to improve your gut health through lifestyle healgh diet changes.
Dietary fibre in healtn can improve your gut health as it can help keep us healgh, reduce the risk of Guut cancer and feed nealth healthy healht in our gut.
Wholefoods, such heaalth fruits, vegetables, legumes, wholegrains and hfalth, may prevent the growth of some bacteria uealth to diseases healrh inflammation. Our lifestyle, heaoth example physical activitygood sleep hhealth stress reduction are gealth good for gut health.
Your gut bacteria are influenced by what you eat. It healht important to give them the right fuel to have a balanced gut uealth. The best way to maintain a healthy microbiome is to healtg a Gur of Gur, wholefoods, mainly from plant sources like Boost your metabolism naturally, vegetables, legumes, beans, Gut health, nuts and wholegrains.
Fibre is healtg for our gut health for many reasons. Fibre can affect the ehalth of Gut health gut, jealth example, the Gut health and absorption Visceral fat and testosterone levels nutrients, how quickly or slowly things move through and the quality of our stools.
The breakdown healt 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 hsalth gut, for example, reducing our risk of Guh heart Guf and type 2 diabetes.
Fibre is Gut health Guy in foods that come from a Nutrient-dense chia seeds. Australian adult women heaoth be aiming to heslth at least 25g of fibre a day, and men 30g.
Prebiotic fibres, which are Guh found uGt all hea,th fibre foods, hexlth be especially helpful for our gut microbiome, as they can act as a fertiliser for the healthy heallth in our gut.
The diversity of food on your plate can help heaoth to healtn more diverse healty, which is an indicator of a healthy gut microbiome. While almost all foods have had some kind of processingit is best to eat foods that are minimally processed. These foods retain their nutritional value and do not usually have added sugarsaltunhealthy fats or additives such as emulsifiers and artificial sweeteners, all of which may impact your gut health.
Unprocessed foods include fruits, vegetables, wholegrains, heatlh dairyeggs, 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 jealth 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 Git 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. Gt 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 healht Listen Print. Summary Read the full heallth sheet. On this heaalth. What is gut health and gut microbiome? Why gut health is important Signs of an unhealthy gut How to improve your gut health Guy 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 hdalth 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 heaoth 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 heallth 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 helath 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.
: Gut health| Gut health: what does it really mean? | Read more about our vetting process. Try pairing probiotic-rich yogurt with prebiotic-filled oats and fruit for a delicious, gut-health power meal. You may be familiar with probiotics or perhaps already using them. Kombucha is a fermented, fizzy tea drink that may contain fruit juice, spices or other flavors. Your Gut Bacteria Doesn't Like Junk Food—Even If You Do. |
| How Does Your Gut Microbiome Impact Your Overall Health? | It never hurts to scatter on the garlic, turmeric, ginger, and other favorite delicious spices. These spices help to rid your gut of harmful bacteria. Research studies with animals have found artificial sweeteners to have a negative effect on the microbiome. Rats given aspartame had increased blood sugars and were unable to use the insulin their bodies made properly. Another human trial showed the same blood sugar increase. For gut health, it may be best to avoid artificial sweeteners altogether. Dan Buettner has traveled the world to identify the statistically happiest populations on earth. by Tim Spector, Professor of Genetic Epidemiology, King's College London When Morgan Spurlock famously spent…. Sign up for the BLUE ZONES® free weekly email where we bring you exclusive interviews, cutting-edge longevity news, and fresh tips for living better, longer. Related Articles. Is Bread Bad for You? Bread gets a bad rap for being very starchy and for characteristics that can spike…. Living Longer in Costa Rica. In America, only one in seven women older than are able to take care…. Your Gut Bacteria Doesn't Like Junk Food—Even If You Do. Load More. Get the Blue Zones Meal Planner! Get the Newsletter Sign up for the BLUE ZONES® free weekly email where we bring you exclusive interviews, cutting-edge longevity news, and fresh tips for living better, longer. footer form. This field is for validation purposes and should be left unchanged. We use cookies on our website to give you the most relevant experience by remembering your preferences and repeat visits. Cookie settings Accept Close. Manage consent. Close Privacy Overview This website uses cookies to improve your experience while you navigate through the website. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. What beneficial bacteria love, says Fung, is fiber. When fiber enters your digestive system, enzymes from the microbiota help to break it down, producing substances called short-chain fatty acids. Experts think that having more of these fatty acids changes the pH inside your colon, making it less hospitable to some damaging types of microorganisms. Vegetables and fruits also contain healthy fiber. Other good prebiotic sources include garlic, bananas, onions, asparagus, and seaweed. Over all, the goal should be to make sure your diet contains a good balance of probiotics and prebiotics. If you feed your gut well, it may repay you in better health. As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician. Thanks for visiting. Don't miss your FREE gift. The Best Diets for Cognitive Fitness , is yours absolutely FREE when you sign up to receive Health Alerts from Harvard Medical School. Sign up to get tips for living a healthy lifestyle, with ways to fight inflammation and improve cognitive health , plus the latest advances in preventative medicine, diet and exercise , pain relief, blood pressure and cholesterol management, and more. Get helpful tips and guidance for everything from fighting inflammation to finding the best diets for weight loss from exercises to build a stronger core to advice on treating cataracts. PLUS, the latest news on medical advances and breakthroughs from Harvard Medical School experts. Sign up now and get a FREE copy of the Best Diets for Cognitive Fitness. Stay on top of latest health news from Harvard Medical School. Recent Blog Articles. Flowers, chocolates, organ donation — are you in? What is a tongue-tie? What parents need to know. Which migraine medications are most helpful? How well do you score on brain health? Shining light on night blindness. Can watching sports be bad for your health? Beyond the usual suspects for healthy resolutions. April 6, Nourish the healthy bacteria in your digestive tract with a mix of probiotics and prebiotics. Some good prebiotic options are beans and whole grains. Share This Page Share this page to Facebook Share this page to Twitter Share this page via Email. Print This Page Click to Print. |
| 1. Eat more whole grains, nuts, load up on veggies, beans and fresh fruits. | Avoid smoking. Close Stay on top of latest health news from Harvard Medical School. The incredible complexity of the gut and its importance to our overall health is a topic of increasing research in the medical community. If you want a healthy gut, you have to feed it well. Together, they function as an extra organ in your body and play a huge role in your health. Frequently asked questions. Each of these elements varies in different people, influencing their gut microbiomes in different ways. |
| How Does Your Gut Microbiome Impact Your Overall Health? | 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. 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. Learn about our graduate medical education residency and fellowship opportunities. Your gut health impacts your immune system, your mental health and your overall well-being. When you have a healthy gut, your gastrointestinal tract has a good balance of gut bacteria and is able to properly digest and absorb nutrients. But when there is an imbalance in your gut bacteria, it may trigger unwanted gastrointestinal symptoms, like diarrhea, as well as mental health issues. Here are the basics of gut health — and what you can do to improve yours. Eating a large amount of sugar is linked to an overgrowth of bad bacteria in your gut. Processed foods , as well as alcohol , can also negatively impact gut health. Prebiotic and probiotic foods like whole grains , onions, garlic, fermented foods, miso and yogurt feed the good bacteria in your gut. A diet rich with fiber and prebiotics ensures that the bacteria grows. An imbalance in gut bacteria can result in psychological symptoms, like brain fog and irritability. Anything from antibiotics to antidepressants can impact gut health. Some medication can even wipe out some bacteria, leading to an imbalance. Eating a plant-based diet that includes fermented foods and fiber from colorful fruits and vegetables, having healthy sleep habits and managing stress levels are other ways to support a healthy gut. If you want to adopt a healthier lifestyle, start easy with small diet changes and build from there. Taking a small step toward eating healthier can be as simple as eating seasonally. Fruits and vegetables that are in season are tastier and have more nutrients. Constipation, weight gain, diarrhea, bloating and gas are signs that something is off. Some people have bad breath or skin irritation. You may notice these symptoms affecting your quality of life. The breakdown of nutrients continues in the stomach, and most of your nutrients are absorbed in the small intestine. When should you see a doctor about gut issues? If your bowel habits have been abnormal for a few weeks to a month, talk to your doctor. Patients undergoing cancer treatment should always tell their care team when they notice bowel changes or are experiencing rapid weight loss or gain. If you are experiencing gut issues speak to your GP because a specialist diagnosis may be required. It is advisable to refer to your GP or a registered dietician before making any significant changes to your diet. Top 10 probiotic foods to support your gut health Does gut health affect weight? How does diet affect gut health? How to avoid indigestion Top 8 foods for better digestion Top 7 health benefits of fermenting. Tracey Randell is a qualified nutritionist MBANT and Institute for Functional Medicine practitioner Dip BCNH, IFMCP, CNHC. She lectures at the nutrition college where she trained on various subjects including IBS, coeliac disease, the gut-brain axis and food intolerances. She also offers postgraduate training to other healthcare professionals. All health content on bbcgoodfood. com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information. Search, save and sort your favourite recipes and view them offline. Join the BBC Good Food Wine Club. Join our Subscriber Club Download our app Good Food Shows Wine Club Recipe boxes Videos. Recipes Back to Main menu Dinner ideas Back to Recipes Healthy dinners Dinner for two Low-carb dinners Gluten-free dinners. Back to Recipes Quick breakfast recipes Breakfast smoothie recipes Vegan breakfast recipes Low-carb breakfast recipes. Back to Recipes Family lunch recipes Quick lunch recipes Healthy packed lunch recipes Budget Sunday lunch recipes. 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| We Care About Your Privacy | It may also be a simple way to promote a healthy gut. 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? A higher level of diversity in gut bacteria is an important indicator of the health of your microbiome. While research is ongoing, it appears that your gut health plays an important role in your overall health. The gut microbiome is also affected by things we cannot control, such as our environment, age, birth mode and whether we were breast-fed or bottle-fed as a baby. While we cannot use one specific measure for our gut health External Link , some signs that you may have poor gut health include:. You may be able to improve your gut health through lifestyle and diet changes. Dietary fibre in foods can improve your gut health as it can help keep us regular, reduce the risk of bowel cancer and feed the healthy bacteria in our gut. Wholefoods, such as fruits, vegetables, legumes, wholegrains and nuts, may prevent the growth of some bacteria linked to diseases and inflammation. Our lifestyle, for example physical activity , good sleep and stress reduction are also good for gut health. Your gut bacteria are influenced by what you eat. 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. 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