NEWSLETTER

NEWSLETTER

A DV ERTISEMENT

10 ways to improve gut health

By Jayne Leonard | Last reviewed Tue 28 May 2019

Reviewed by Cynthia Chavoustie, PA

A DV ERTISEMENT

Probiotics and fermented foods | Prebiotic fiber | Eat less sugar | Reduce stress |
Avoid taking antibiotics | Exercise | Sleep | Avoid disinfectants | Quit smoking |
Vegetarian diet | Summary

Gut health refers to the balance of microorganisms that live in

the digestive tract. Looking after the health of the gut and
maintaining the right balance of these microorganisms is vital for
physical and mental health, immunity, and more.
These bacteria, yeasts, and viruses — of which there are around 100 trillion — are also called the
"gut microbiome" or "gut flora."
Latest news
How doctors got it wrong: 3
Many microbes are beneficial for human health, and some are even essential. Others can be 'conditions' they no longer
harmful, especially when they multiply. recognize

In this article, we list 10 scientifically supported ways to improve the gut microbiome and enhance New drug relieves acute migraine
in clinical trial
overall health.

How having a close relative with

1. Take probiotics and eat fermented foods

Alzheimer's may affect cognition

To boost the beneficial bacteria, or probiotics, in

Common blood pressure drug may
the gut, some people choose to take probiotic harm gut health
supplements.

These are available in health food stores, drug This herbal supplement 'poses a
public health threat'
stores, and online.

Some research has suggested that taking

probiotics can support a healthy gut
microbiome, and that it may prevent gut A DV ERTISEMENT

inflammation and other intestinal problems.

Kimchi may help improve gut health.

Fermented foods are a natural source of

probiotics.

Consuming the following foods regularly may improve gut health:

• fermented vegetables

• kefir

• kimchi

• kombucha POPULAR IN:

• miso GastroIntestinal /
• sauerkraut Gastroenterology
• tempeh 1 What causes upper stomach pain?
How long do hemorrhoids last?
RELATED ARTICLE 2 What to know

Probiotics: Probiotics: Health benefits, facts, and research

Health Learn more about the health benefits of probiotics here. 3 Pale stool: Causes and treatments

benefits, READ NOW

Ten ways to relieve stomach
facts, and 4 ulcers at home
research

Intestinal worms in humans and

5
2. Eat prebiotic fiber their symptoms

Probiotics feed on nondigestible carbohydrates called prebiotics. This process encourages

beneficial bacteria to multiply in the gut.

Research from 2017 suggested that prebiotics may help probiotics become more tolerant to certain
environmental conditions, including pH and temperature changes.

People who want to enhance their gut health may wish to include more of the following prebiotic-
rich foods in their diet:

• asparagus

• bananas

• chicory

• garlic

• Jerusalem artichoke

• onions

• whole grains

A DV ERTISEMENT

3. Eat less sugar and sweeteners

Eating a lot of sugar or artificial sweeteners may cause gut dysbiosis, which is an imbalance of gut
microbes.

The authors of a 2015 study in animals suggested that the standard Western diet, which is high in
sugar and fat, negatively affects the gut microbiome. In turn, this can influence the brain and
behavior.

Another animal study reported that the artificial sweetener aspartame increases the number of
some bacterial strains that are linked with metabolic disease.

Metabolic disease refers to a group of conditions that increase the risk of diabetes and heart
disease.

Research has also indicated that human use of artificial sweeteners can negatively impact blood
glucose levels due to their effects on gut flora. This means that artificial sweeteners may increase
blood sugar despite not actually being a sugar.

4. Reduce stress
Managing stress is important for many aspects of health, Woman looking at smartphone in bed

including gut health. Sleep deprivation can negatively affect gut health.

Animal studies have suggested that psychological stressors can disrupt the microorganisms in the
intestines, even if the stress is only short-lived.

In humans, a variety of stressors can negatively affect gut health, including:

• psychological stress

• environmental stress, such as extreme heat, cold, or noise

• sleep deprivation

• disruption of the circadian rhythm

Some stress management techniques include meditation, deep breathing exercises, and
progressive muscle relaxation.

Exercising regularly, sleeping well, and eating a healthful diet can also reduce stress levels.

5. Avoid taking antibiotics unnecessarily

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.

According to the Centers for Disease Control and Prevention (CDC), doctors in the United States
prescribe around 30% of antibiotics unnecessarily.

As a result, the CDC recommend that people discuss antibiotics and alternative options with their
doctor before use.

6. Exercise regularly
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 2014 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 150
minutes of moderate intensity exercise each week, along with muscle strengthening activities on 2
or more days each week.

7. Get enough sleep

Getting enough good-quality sleep can improve mood, cognition, and gut health.

A 2014 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.

8. Use different cleaning products

Just as antibiotics can disrupt the gut microbiota, so too can disinfectant cleaning products,
according to the results of one study. The 2018 research analyzed the gut flora of over 700 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.

A DV ERTISEMENT

9. Avoid smoking
Smoking affects gut health as well as the health of the heart and lungs. It also greatly increases the
risk of cancer.

A 2018 review of research published over a 16-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).

10. Eat a vegetarian diet

Studies have demonstrated a significant grilled tofu and dragon fruit buddha bowl with vegetables whole grain and
salad
difference between the gut microbiomes of
vegetarians and those of people who eat meat. By eating a vegetarian diet, a person may improve their gut health.

A vegetarian diet may improve gut health due to the high levels of prebiotic fiber it contains.

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.

Summary
Maintaining a healthy gut contributes to better overall health and immune function.

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.

We picked linked items based on the quality of products, and list the pros and cons of each to help you determine
which will work best for you. We partner with some of the companies that sell these products, which means Healthline
UK and our partners may receive a portion of revenues if you make a purchase using a link(s) above.

RELATED COVERAGE

Eight potential benefits of

kombucha
Many fizzy drinks and sodas can have damaging effects on various
different parts of the body. However, kombucha is a healthier, yeast-
based fizzy drink option. This MNT Knowledge Center article examines
the health benefits of kombucha in detail, including mental health,
weight loss, and liver health.

READ NOW

What are the health effects of

chronic stress?
Stress is a biological response to demanding situations and a regular
part of daily life. Stress becomes chronic when the body’s response
goes on for a prolonged period. Chronic stress can have a range of
health effects. Learn more about these effects and how to manage
chronic stress here.

READ NOW

High-fiber foods for a healthful

diet
Fiber is an essential nutrient for boosting heart and gut health, and yet
hardly anyone includes enough of it in their daily diet. In this article,
we explain some of the best high-fiber foods, including fruits,
vegetables, nuts, and grains.

READ NOW

Iron-rich foods for vegetarians

and vegans
Iron is an essential nutrient. Many plant-based foods contain iron,
including lentils, beans, tofu, and blackstrap molasses. Learn about
these and other iron-rich vegetarian foods here.

READ NOW

Can probiotics cause side

effects?
Taking probiotics can help restore the natural balance of bacteria in
the gut and may help treat a number of health issues. Some people
experience side effects from probiotics, though they are generally
safe. Learn more here.

READ NOW

GASTROINTESTINAL / GASTROENTEROLOGY INFECTIOUS DISEASES / BACTERIA / VIRUSES

NUTRITION / DIET SLEEP / SLEEP DISORDERS / INSOMNIA

Additional information

Article last reviewed by Tue 28 May 2019.

Visit our GastroIntestinal / Gastroenterology category page for the latest news on this subject, or sign up to our
newsletter to receive the latest updates on GastroIntestinal / Gastroenterology.

All references are available in the References tab.

References

Citations

Recommended Related News

Prebiotics May Enhance Sleep Quality After A The ecosystem within: How the microbiome
Stressful Event contributes to endocrine regulation
Florian Rosado, ReliaWire Healio

Prebiotics May Enhance Sleep Quality After A Shrinkage of the human core microbiome and a
Stressful Event proposal for launching microbiome biobanks
Florian Rosado, Reliawire, 2017 Abolfazl Barzegari et al., Future Microbiology, 2014

Diet, supplements may affect immunotherapy Gut microbiome therapies show promise for
response among patients with melanoma treating autism
Healio Healio

Microbiome news highlights from 2017: emerging Probiotics database: a potential source of
treatments, autism, obesity, NIH conference fermented foods
Healio Wenbin Zhao et al., International Journal of Food
Properties, 2019
Powered by

I consent to the use of Google Analytics and related cookies across the TrendMD network (widget, website, blog). Learn more

YES NO

get our newsletter Healthline Media UK Ltd, Brighton, UK.

   © 2004-2019 All rights reserved. MNT is the
Health tips, wellness advice and more. registered trade mark of Healthline Media. Any
medical information published on this website is
Popular news Newsletters Contact us not intended as a substitute for informed medical
advice and you should not take any action before
Editorial articles Share our content Advertise with MNT Enter your email address
consulting with a healthcare professional.
All news topics About us

Knowledge center Our editorial team Privacy | Terms | Ad policy | Careers

SUBSCRIBE

Your privacy is important to us.