This means feeding the population of microorganisms with prebiotics — foods that will help all of these desirable gut bugs grow and thrive inside your digestive tract. Everyone has a unique mix of microorganisms living inside them. Some of these come from your mother, conferred during pregnancy, delivery, and, potentially, breastfeeding.

Others are introduced by the foods you eat, and your environment. Probiotics found in fermented foods and drinks — such as yogurt, cheese, kefir, kimchi, and sauerkraut — can add desirable organisms to your gut.

But not all varieties of these foods have probiotics; it depends on how they are processed. Sometimes foods that naturally contain probiotics are then cooked or heated, killing the microorganisms and any potential health benefits along with them, says Fung.

Try adding them into one or more daily meals for the biggest benefit. Sip a yogurt smoothie for breakfast, or put a forkful or two of sauerkraut alongside your sandwich at lunch.

Research has shown that a traditional Western diet — heavy on fat, sugar, and animal meat — creates a toxic environment for healthy microbes and can even change the proportion of different types of bacteria inside your body, she says.

In short, your healthy gut microbes will suffer on a diet of hot dogs and French fries. 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.

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People who want to enhance their gut health may wish to include more of the following prebiotic-rich foods in their diet:. Eating a lot of sugar or artificial sweeteners may cause gut dysbiosis, which is an imbalance of gut microbes.

The authors of a 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. Managing stress is important for many aspects of health, including 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:. Some stress management techniques include meditation, deep breathing exercises, and progressive muscle relaxation.

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.

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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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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. How your gut health affects your whole body External Link , WebMD. Your digestive system: 5 ways to support gut health External Link , Johns Hopkins Medicine.

Fermented foods External Link , ISAPP. Is my gut healthy? External Link , The gut health doctor. Give feedback about this page. Was this page helpful?

Yes No. Most plant foods are naturally low in fat. Overuse of antibiotics can kill off healthy bacteria. The U. Food and Drug Administration estimates that 80 percent of antibiotics are actually used in animal agriculture.

Exercising, getting enough sleep, and managing stress can all have a positive impact on your gut microbes. Packed with glucosinolates that fight inflammation and cancer.

Crowds out unhealthy bacteria and boosts nutrient absorption. Start today! In fact, they outnumber our human cells!

Eating foods that are good for these microbes is important for our health, including digestion, immunity, weight management, and even mental health. Noah Praamsma, MS, RDN , Nutrition Education Coordinator, Physicians Committee for Responsible Medicine.

Do you have high cholesterol? Trouble losing weight? Learn more about gut bacteria by downloading our free e-book. Presentation by Leigh Frame, PHD given on July of at the International Conference on Nutrition in Medicine in Washington D.

Gut Bacteria Optimize Gut Health With a Plant-Based Diet. How can I increase good bacteria in my gut? Fill Up on Fiber. Pick Prebiotic-Rich Foods. Try Probiotic Foods. Avoid Animal Products. Limit Fats. Avoid Unnecessary Antibiotics. Practice a Healthy Lifestyle.

Boost Healthy Gut Bacteria With Plant-Based Foods. Join the Day Vegan Kickstart! Try these plant-based recipes Recipe Tempeh Sloppy Joes. Recipe Broccoli Burritos. Recipe Yes-You-Can Black Bean Chili.

Recipe Facon Bacon.

We noticed that people who drank coffee tended to have higher microbiome diversity. He also explained that this relationship was dose-dependent. In other words, those who drank at least four cups a day had more diverse gut microbiomes than those who drank less coffee.

However, some evidence from animal studies suggests that a high-sugar diet might impact your gut microbiome. And artificial sweeteners might not be much better. Experts now believe that these compounds interact with the gut microbiome. Some evidence suggests that artificial sweeteners might disrupt your gut microbiome.

Although much of the research so far has involved animals, there is evidence that certain artificial sweeteners can influence gut bacteria in humans. You can also tip the balance of your microbiome with lifestyle changes. Scientists have shown that the gut microbiome can influence sleep and vice versa.

And some studies have shown that better sleep is linked to increased gut bacteria diversity. One study — in mice — suggests that sleep disruptions can change which bugs are present in the gut.

These changes were associated with increased inflammation in fat tissue and poorer blood sugar control. Exercising is one of the best strategies for a healthier gut and may increase microbiome diversity.

Studies show that even low-intensity workouts can help maintain a healthy gut. Sign up for fresh insights into our scientific discoveries and the latest nutrition updates.

No spam, just science. Research into the effects of meal timing and intermittent fasting on the gut is still limited, but some evidence suggests that the microbiome may have its own circadian clock.

Spector recommends limiting snacking and not eating late in the evening to allow your gut time to rest during the night. This keeps the lining of your gut healthy, which is important for the health of your gut, its microbiome, and your immune system.

Antibiotics save lives. But they can also impact your microbiome , and these changes can last. So, take antibiotics only when necessary and always as directed by your doctor.

Whether its psychological, physical, or environmental, stress may disrupt the structure and function of your gut microbiome. Here, find some useful tips for managing stress. For a happier, healthier gut, try to eat a "rainbow" of plant-based foods, ideally around 30 types a week. A diverse diet supports a diverse microbiome.

At ZOE, we follow the "everything in moderation" philosophy — no food should be off limits. You can still have a healthy, balanced gut with a diet that occasionally includes ultra-processed foods or a glass of wine.

Discovering which foods and behaviors will create the best environment for your gut begins with understanding which microbes make up your unique microbiome.

A dose-dependent impact of prebiotic galactooligosaccharides on the intestinal microbiota of healthy adults. International Journal of Food Microbiology. A systematic review and meta-analysis of nut consumption and incident risk of CVD and all-cause mortality.

The British Journal of Nutrition. Age and the aging process significantly alter the small bowel microbiome. Cell Reports. Artificial sweeteners induce glucose intolerance by altering the gut microbiota. Chronic sleep disruption alters gut microbiota, induces systemic and adipose tissue inflammation and insulin resistance in mice.

Scientific Reports. Consumption of fermented foods is associated with systematic differences in the gut microbiome and metabolome. Does consumption of fermented foods modify the human gut microbiota? The Journal of Nutrition.

Effects of psychological, environmental and physical stressors on the gut microbiota. Frontiers in Microbiology. Effects of sweeteners on the gut microbiota: A review of experimental studies and clinical trials. Advances in Nutrition. Exercise and the gut microbiome: A review of the evidence, potential mechanisms, and implications for human health.

Exercise and Sports Sciences Reviews. These species can also prevent disease-causing bacteria from sticking to the intestinal wall 29 , In fact, taking certain probiotics that contain Bifidobacteria and Lactobacilli can reduce symptoms of IBS A healthy gut microbiome controls gut health by communicating with the intestinal cells, digesting certain foods and preventing disease-causing bacteria from sticking to the intestinal walls.

Interestingly, the gut microbiome may even affect heart health Certain unhealthy species in the gut microbiome may also contribute to heart disease by producing trimethylamine N-oxide TMAO. TMAO is a chemical that contributes to blocked arteries, which may lead to heart attacks or stroke.

Certain bacteria within the microbiome convert choline and L-carnitine, both of which are nutrients found in red meat and other animal-based food sources, to TMAO, potentially increasing risk factors for heart disease 34 , 35 , However, other bacteria within the gut microbiome, particularly Lactobacilli , may help reduce cholesterol when taken as a probiotic Certain bacteria within the gut microbiome can produce chemicals that may block arteries and lead to heart disease.

However, probiotics may help lower cholesterol and the risk of heart disease. The gut microbiome also may help control blood sugar, which could affect the risk of type 1 and 2 diabetes. One recent study examined 33 infants who had a genetically high risk of developing type 1 diabetes.

It found that the diversity of the microbiome dropped suddenly before the onset of type 1 diabetes. It also found that levels of a number of unhealthy bacterial species increased just before the onset of type 1 diabetes Another study found that even when people ate the exact same foods, their blood sugar could vary greatly.

This may be due to the types of bacteria in their guts The gut microbiome plays a role in controlling blood sugar and may also affect the onset of type 1 diabetes in children.

First, certain species of bacteria can help produce chemicals in the brain called neurotransmitters. Therefore, the gut microbiome may also affect brain health by helping control the messages that are sent to the brain through these nerves 42 , A number of studies have shown that people with various psychological disorders have different species of bacteria in their guts, compared to healthy people.

This suggests that the gut microbiome may affect brain health 44 , A small number of studies have also shown that certain probiotics can improve symptoms of depression and other mental health disorders 46 , The gut microbiome may affect brain health by producing brain chemicals and communicating with nerves that connect to the brain.

There are many ways to improve your gut microbiome , including:. Eating a wide variety of high-fiber and fermented foods supports a healthy microbiome.

Taking probiotics and limiting antibiotics can also be beneficial. The gut microbiome plays a very important role in your health by helping control digestion and benefiting your immune system and many other aspects of health.

An imbalance of unhealthy and healthy microbes in the intestines may contribute to weight gain, high blood sugar, high cholesterol and other disorders. To help support the growth of healthy microbes in your gut, eat a wide variety of fruits, vegetables, whole grains and fermented foods.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Your gut bacteria play several important roles in your health. Here's how your gut bacteria can influence your weight. Are probiotics good for your digestive health? We explain the connection, plus the benefits and risks to these healthy bacteria.

Probiotics contain live microorganisms that can support and enhance your healthy gut bacteria. This article reviews whether timing matters when it….

Blind loop syndrome is a rare condition that occurs when food stops moving through or slows down through part of your small intestines. One study in the journal Nutrients found that kombucha made with rooibos tea had lower ethanol a type of alcohol and acetic acid aka vinegar acid concentrations compared to kombucha made with black or green tea.

When fermenting tea, lactic acid bacteria are produced, which are known to function as a probiotic. When consuming kombucha made from green tea, you'll also get the antioxidant properties associated with tea. Keep in mind that some kombuchas, like those made from black tea, contain caffeine.

Others have artificial sweeteners, which can negatively alter gut bacteria and defeat the purpose of drinking it , so read labels—or make your own.

Miso is a fermented paste made from soybeans, barley or rice. Similar to other fermented foods, beneficial bacteria are produced in the fermentation process. You'll also get some protein if you eat miso made from soybeans. A little bit goes a long way, which is good since miso is also high in sodium.

Miso is great added to sauces, dressings and soup bases. Try it on this Miso-Maple Salmon. Tempeh is similar to tofu in that it's made from soybeans, but unlike tofu, tempeh is a fermented food, so it contains probiotics.

Tempeh is made when soybeans are fermented and then pressed into a cake. It can then be grilled, sautéed or baked. Tempeh is high in protein, making it a good option for vegetarians and vegans. It's also packed with B vitamins, calcium, manganese, zinc and copper. Try marinating then grilling tempeh and add it to a salad.

Yogurt is probably the most popular probiotic and for a good reason. It's made when good bacteria are added to milk, where they metabolize lactose to form lactic acid and other beneficial microbes. A quick look at the ingredients list will also show you if there are bacteria in the yogurt.

Do you have trouble digesting lactose? The probiotics in yogurt help digest some of the lactose milk sugar , so if you're lactose intolerant, you may be able to enjoy yogurt and kefir.

If you don't eat dairy, many companies now make dairy-free and vegan yogurts that contain probiotics. Pictured Recipe: Muesli with Raspberries. When you're trying to establish more probiotic bacteria in your gut, you need to feed them with prebiotics so they can flourish and keep making more good bacteria.

But don't get bogged down in the scientific names. In fact, you won't see most of these compounds listed on a label because they are present in foods that don't have labels—like fruits and vegetables.

Focus on a variety of whole foods. Apricots, dried mango, artichokes, leeks, almonds, pistachios and legumes, as well as polyphenol-rich foods, such as blueberries, strawberries, prunes, apples, flaxseed, olives and extra-virgin olive oil, are extra-high in prebiotics, Rossi writes in her book, Love Your Gut.

Though commonly referred to as Jerusalem artichokes, this tuber isn't an artichoke at all but rather a part of the sunflower family. Also known as sunchoke, sunroot or wild sunflower, they look similar to gingerroot. One cup of Jerusalem artichokes delivers 2.

Thiamin a B vitamin supports healthy hair, skin and nails, and iron helps form red blood cells. Try sunchokes roasted with olive oil and garlic or raw in salads they have a texture similar to water chestnuts.

Leeks are high in good-for-the-gut fructans. According to the USDA , 1 cup of leeks has 1. Leeks can be added to almost any dish—try adding them to an omelet or sautéing them to mix with roasted potatoes.

Alternatively, rub whole leeks with oil and grill briefly; then toss with your favorite vinaigrette. Try our Oven-Braised Leeks that require only 15 minutes of prep.

Onions are chock-full of inulin, fructans and fructooligosaccharides FOS. Not only are FOS prebiotics that help build up gut flora, but according to a review of the literature published in the International Journal of Molecular Sciences , they also help to improve a plethora of conditions, including diarrhea, osteoporosis, atherosclerosis, gastrointestinal disorders, cardiovascular disease and Type 2 diabetes.

Onions are highly versatile: Add to soup or salad, grill and put on top of a turkey burger, or roast with herbs and serve as a side. According to the USDA , 1 cup of raspberries has a whopping 8 g of fiber, about one-third of your Daily Value DV.

Raspberries are a rich source of polyphenols, potent antioxidants that your gut microbes love to nosh. According to a review in the journal Neural Regeneration Research , polyphenols act as prebiotics by enhancing the growth of beneficial bacteria and inhibiting the growth of pathogens.

Raspberries are delicious when eaten fresh but are just as nutritious purchased frozen and thrown into a smoothie. Or add them to yogurt, oatmeal or high-fiber cereal. Many steer clear of beans for fear of having gas, but flatulence is actually a good sign that your gut bacteria are hard at work.

When the fiber in beans and legumes, such as black beans, chickpeas, peas, lentils and white beans, reaches the large intestine colon , it's still intact. It's there that gut bacteria feed on them. This process is called fermentation. And the byproduct may be some gas.

So while it may be awkward, you can feel good about it because your microbes are doing what they're supposed to.

Canned beans are a favorite—pick three types, rinse and mix for a simple bean salad. Or throw black beans on top of tacos. Lentils are delicious in soup—even dried lentils take only minutes to cook, so they make for a quick and easy add-in for your favorite soups and stews. Asparagus is a powerful prebiotic for the gut, due to its level of fructans inulin and FOS.

And according to a study in the journal Metabolites , it is also loaded with antioxidants, natural chemicals that fight off free radicals and other inflammatory compounds in the body.

Roasted asparagus can be made in just 15 minutes—simply toss the spears with olive oil, salt and pepper and oven-roast at °F for 10 to 15 minutes. Or shave raw asparagus over a green salad.

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.

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Recent Blog Articles. Flowers, chocolates, organ donation — are you in? Because probiotics fall under the category of supplements and not food, they are not regulated by the Food and Drug Administration in the U.

This means that unless the supplement company voluntarily discloses information on quality, such as carrying the USP U. Pharmacopeial Convention seal that provides standards for quality and purity, a probiotic pill may not contain the amounts listed on the label or even guarantee that the bacteria are alive and active at the time of use.

In addition to family genes, environment, and medication use, diet plays a large role in determining what kinds of microbiota live in the colon. A high-fiber diet in particular affects the type and amount of microbiota in the intestines. Dietary fiber can only be broken down and fermented by enzymes from microbiota living in the colon.

Short chain fatty acids SCFA are released as a result of fermentation. This lowers the pH of the colon, which in turn determines the type of microbiota present that would survive in this acidic environment.

The lower pH limits the growth of some harmful bacteria like Clostridium difficile. Growing research on SCFA explores their wide-ranging effects on health, including stimulating immune cell activity and maintaining normal blood levels of glucose and cholesterol.

Foods that support increased levels of SCFA are indigestible carbohydrates and fibers such as inulin, resistant starches , gums, pectins, and fructooligosaccharides. These fibers are sometimes called prebiotics because they feed our beneficial microbiota. Although there are supplements containing prebiotic fibers, there are many healthful foods naturally containing prebiotics.

The highest amounts are found in raw versions of the following: garlic, onions, leeks, asparagus, Jerusalem artichokes, dandelion greens, bananas, and seaweed. In general, fruits , vegetables , beans , and whole grains like wheat, oats, and barley are all good sources of prebiotic fibers.

Be aware that a high intake of prebiotic foods, especially if introduced suddenly, can increase gas production flatulence and bloating. Individuals with gastrointestinal sensitivities such as irritable bowel syndrome should introduce these foods in small amounts to first assess tolerance.

With continued use, tolerance may improve with fewer side effects. If one does not have food sensitivities, it is important to gradually implement a high-fiber diet because a low-fiber diet may not only reduce the amount of beneficial microbiota, but increase the growth of pathogenic bacteria that thrive in a lower acidic environment.

These include fermented foods like kefir, yogurt with live active cultures, pickled vegetables, tempeh, kombucha tea, kimchi, miso, and sauerkraut. The microbiome is a living dynamic environment where the relative abundance of species may fluctuate daily, weekly, and monthly depending on diet, medication, exercise, and a host of other environmental exposures.

The contents of this website are for educational purposes and are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

Never disregard professional medical advice or delay in seeking it because of something you have read on this website. The Nutrition Source does not recommend or endorse any products. Skip to content The Nutrition Source. The Nutrition Source Menu. However, probiotics may help lower cholesterol and the risk of heart disease.

The gut microbiome also may help control blood sugar, which could affect the risk of type 1 and 2 diabetes. One recent study examined 33 infants who had a genetically high risk of developing type 1 diabetes.

It found that the diversity of the microbiome dropped suddenly before the onset of type 1 diabetes. It also found that levels of a number of unhealthy bacterial species increased just before the onset of type 1 diabetes Another study found that even when people ate the exact same foods, their blood sugar could vary greatly.

This may be due to the types of bacteria in their guts The gut microbiome plays a role in controlling blood sugar and may also affect the onset of type 1 diabetes in children. First, certain species of bacteria can help produce chemicals in the brain called neurotransmitters. Therefore, the gut microbiome may also affect brain health by helping control the messages that are sent to the brain through these nerves 42 , A number of studies have shown that people with various psychological disorders have different species of bacteria in their guts, compared to healthy people.

This suggests that the gut microbiome may affect brain health 44 , A small number of studies have also shown that certain probiotics can improve symptoms of depression and other mental health disorders 46 , The gut microbiome may affect brain health by producing brain chemicals and communicating with nerves that connect to the brain.

There are many ways to improve your gut microbiome , including:. Eating a wide variety of high-fiber and fermented foods supports a healthy microbiome. Taking probiotics and limiting antibiotics can also be beneficial. The gut microbiome plays a very important role in your health by helping control digestion and benefiting your immune system and many other aspects of health.

An imbalance of unhealthy and healthy microbes in the intestines may contribute to weight gain, high blood sugar, high cholesterol and other disorders. To help support the growth of healthy microbes in your gut, eat a wide variety of fruits, vegetables, whole grains and fermented foods.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Your gut bacteria play several important roles in your health. Here's how your gut bacteria can influence your weight. Are probiotics good for your digestive health?

We explain the connection, plus the benefits and risks to these healthy bacteria. Probiotics contain live microorganisms that can support and enhance your healthy gut bacteria. This article reviews whether timing matters when it….

Blind loop syndrome is a rare condition that occurs when food stops moving through or slows down through part of your small intestines. Energy drinks come with some potentially serious health risks. But it's not clear whether drinking them on an empty stomach increases the effects or…. Learn how smoking may affect not only your risk of Crohn's disease but also the course of the disease.

Learn what to expect when an anastomosis is healing after bowel surgery and how long recovery takes. Norovirus doesn't usually cause a rash but sometimes causes hives.

Learn what other stomach bugs might cause a rash. Some studies suggest that smoking can slow the function of your gallbladder, but the overall findings are mixed.

A twisted stomach is a rare complication of gastric sleeve surgery. A twisted stomach can happen after a gastric sleeve for several reasons, including….