In recent years, gut health has become a major wellness trend. A healthy gut isn’t just about digestion. It is a complex system that is linked to so many other areas of the body like your immune system, mood, energy levels, and even brain function. We’re talking about what your gut microbiome is, how it impacts your health, and strategies you can use to improve your gut health.

What is the gut microbiome?

Your gut microbiome is a complex system made up of trillions of different types of bacteria and other microorganisms. These microorganisms are responsible for digesting food, synthesizing vitamins, regulating metabolism, and protecting you against harmful bacteria. Research shows that promoting a healthy and varied gut microbiome may be the key to promoting overall health and wellness [1]. In focusing on certain lifestyle habits, we can help to promote a healthy balance of that good gut bacteria to better improve overall health.

1. Focus on Fiber

Fiber is the nutrient that helps to provide fuel for the healthy gut bacteria to thrive on. Dietary fiber creates a more diverse gut microbiome and also supports regular and healthy bowel movements. When the gut bacteria has an adequate amount of fiber, it increases the strength and variety of bacteria in the gut.

Choose high fiber foods like:

• Fruits and Vegetables
• Whole Grains such as Brown Rice, Whole Wheat Products, and Oats
• Beans and Lentils
• Nuts and Seeds

2. Add in Probiotics

Probiotics are found in many food sources and help to stimulate the growth of microorganisms in the gut. Probiotics can be found in supplement form, however, proceed with caution. Probiotics are not regulated by the FDA, so be sure to find third-party tested products and consult with a knowledgeable healthcare professional to find the best option for you. Food sources of probiotics are most often found in fermented foods.

Choose probiotic foods such as:

• Yogurt
• Kefir
• Sauerkraut
• Kimchi
• Kombucha

3. Incorporate Prebiotics

Prebiotics are non-digestible carbohydrates that are fermented in the gastrointestinal tract by healthy gut bacteria in the large intestine. Think of prebiotics as food for the gut bacteria to help it grow, which fosters a stable environment for bacteria growth.

Prebiotics can be found in many food sources such as:

• Garlic
• Onions
• Bananas
• Asparagus
• Leeks
• Cabbage
• Avocados
• Apples
• Oats
• Almonds

4. Stay Hydrated

Staying adequately hydrated is an important factor for improving gut health. Drinking enough water helps to move everything along through your digestive tract and helps the gut flora to do its job efficiently. Aim for at least 64oz. of water a day, or talk with your Registered Dietitian on an appropriate amount for you.

5. Manage Stress Levels

The gut and the brain are incredibly interconnected through the gut-brain axis. This means that when we feel stress or an emotional reaction to something, symptoms may often present in the gut. In some cases, chronic stress may even alter the composition of the gut microbiome. Work on establishing healthy coping mechanisms to help you manage stress like meditation, breathing exercises, or even just getting out in nature. You may even consider evidence-based hypnotherapy with providers or apps such as Nerva to target the source of stress.

6. Incorporate Movement

Regular physical activity has been shown to improve gut health and gastrointestinal symptoms. Movement also encourages regular bowel movements and may increase the diversity of microorganisms in the gut. Consider adding in little bouts of movement throughout the day. Sneak in a 10 minute walk on your lunch break, do a 5 minute yoga routine before bed, or a 20 minute strength training session. All movement counts!

Improving your gut health is very individualized. Choose fiber-meals, manage stress levels, and incorporate regular movement into your routine. If you’re having trouble identifying nutrition habits that make you feel your best digestively, consider working with one of Mend’s very own Registered Dietitians to come up with an individualized plan for you and your gut. 

This article was written by Katie Gould, MA, RDN, LD, CDCES, a dietitian at Mend.

Resources:

1. Kho ZY, Lal SK. The Human Gut Microbiome - A Potential Controller of Wellness and Disease. Front Microbiol. 2018 Aug 14;9:1835. doi: 10.3389/fmicb.2018.01835. PMID: 30154767; PMCID: PMC6102370.
2. Fu J, Zheng Y, Gao Y, Xu W. Dietary Fiber Intake and Gut Microbiota in Human Health. Microorganisms. 2022 Dec 18;10(12):2507. doi: 10.3390/microorganisms10122507. PMID: 36557760; PMCID: PMC9787832.
3. Rinninella, E., Cintoni, M., Raoul, P., Lopetuso, L. R., Scaldaferri, F., Pulcini, G., Miggiano, G. A. D., Gasbarrini, A., & Mele, M. C. (2019). Food Components and Dietary Habits: Keys for a Healthy Gut Microbiota Composition. Nutrients, 11(10), 2393.
4. Probiotics: What You Need To Know. (2019, July). NIH National Center for Complementary and Integrative Health.
5. Wang, Y., Zhang, K., Dai, L., Sun, F., Wang, D., Meng, S., Zhao, J., Liu, Y., Liu, W., Li, C., Wang, Y., Lu, W., & Zhu, Y. (2023). Associations of fruit, whole grain, and total energy intakes with gut microbiome diversity and composition. Food & Nutrition Research, 67.