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.

Healthy bacteria already exist in your gut. But you have control over creating the environment for it to grow. Request an appointment at MD Anderson online or by calling My Chart. Donate Today. Request an Appointment Request an Appointment New Patients Current Patients Referring Physicians.

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Cancerwise 04 How to improve your gut health. Jump To:. April 29, What foods can affect gut health negatively or positively? 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? However, Williams notes that there is a disconnect between perception and reality regarding probiotics. People tend to think that probiotics are the over-the-counter supplements your doctor may recommend to counteract the negative effects of an antibiotic.

But probiotics are those good gut bacteria. When purchasing these foods at your local market or grocery, the key is to make sure you buy them from the refrigerated section. Heat kills many types of bacteria—both bad and good—so most probiotic foods are refrigerated.

You'll also want to read the ingredients labels to ensure that you choose a brand that includes live active cultures. When asked about supplements, Williams explains that while they may not harm, the research is inconclusive about their effectiveness.

Williams recommends eating probiotic foods daily or even multiple times a day. Including these powerful probiotic foods in your diet can help to improve your gut health quickly. Plain nonfat Greek yogurt is a powerhouse for gut-healthy probiotics and protein that support the immune system.

Try pairing probiotic-rich yogurt with prebiotic-filled oats and fruit for a delicious, gut-health power meal. Read the ingredient label to ensure that the yogurt you choose isn't also full of added sugar. A staple in Korean cuisine, kimchi is a spicy, fermented cabbage dish filled with probiotics to promote a healthy gut.

In addition to its gut health properties , kimchi is made with cruciferous vegetables that contain nutrients with powerful antioxidant properties that may help prevent some types of cancer. Kefir is a dairy-based drink that often contains more probiotics and protein than regular yogurt.

A review article published in Frontiers in Nutrition indicates that consuming kefir may help improve your gut microbiome by reducing inflammation and gut permeability. Additionally, research, such as a study in PharmaNutrition , suggests that kefir may help reduce your risk of cardiovascular disease.

As with yogurt, check the ingredients label to limit added sugar. Our 3-Ingredient Overnight Berry Muesli is the perfect breakfast for your busy mornings. Kombucha is a fermented, fizzy tea drink that may contain fruit juice, spices or other flavors.

It's loaded with probiotics and may be one of the easiest ways to boost probiotic intake each day since there are so many flavors to pour and sip. A study published in Critical Reviews in Food Science and Nutrition showed that consuming kombucha can help protect against comorbidities associated with obesity, such as high cholesterol and type 2 diabetes.

A staple in German cuisine, sauerkraut is a pickled cabbage dish similar to kimchi. To get the healthy probiotics, avoid sauerkraut that's been pasteurized and is sitting on a grocery shelf at room temperature.

Purchase sauerkraut in the refrigerated section and read the labels to ensure it includes active, live cultures for gut-health benefits. Tempeh is a traditional Indonesian food made from compressing fermented soybeans into a cake-like form. It is both a probiotic due to the fermentation and a prebiotic due to the soybeans , making tempeh one of the most important foods you can include to stimulate probiotic bacteria growth in the gut.

Prebiotics are types of fiber that are not digested in the small intestine and instead travel to the colon, where they are fermented to provide "food" for gut-healthy probiotics.

Williams shares, "The good bacteria, or probiotics, need food to live on. Think of prebiotics as food for the probiotics. In addition to their gut-health benefits, fiber-rich foods offer a wide range of health benefits: they keep you full longer, help reduce your risk for certain cancers, prevent blood sugar spikes, lower cholesterol and improve your heart health.

The easiest way to get enough prebiotics into your diet is by eating plenty of vegetables and fruit. So if you are getting your five servings of vegetables and fruits every day, you are probably doing OK with prebiotics," says Williams.

Artichokes are an excellent source of inulin, a type of fiber that acts as a prebiotic. Additionally, artichokes provide other benefits , such as improving bone health, protecting your brain and supporting your blood pressure.

Dragon fruit isn't just a beautiful, brightly colored fruit but also provides health benefits , including gut-related ones. Dragon fruit is rich in fiber and is one of the best fruits to help relieve constipation. Try including dragon fruit in a morning smoothie for a beautiful, delicious, gut-healthy treat.

Garlic works overtime for gut health as a prebiotic, providing food for the good bacteria in your gut. It also has antibacterial and antiviral properties that help support your immune system.

There are tons of ways you can add garlic to your diet, from delicious melting potatoes to cozy casseroles. High in prebiotic fiber, mushrooms also contain several compounds that may have medicinal properties.

A study published in the Journal of Functional Foods indicates that consuming mushrooms may positively influence your blood sugar and help prevent gastrointestinal diseases and even some types of cancer. Improving your gut health can begin with one of your favorite breakfasts. Oats are one of the best prebiotic foods to quickly impact your gut's health.

Oats provide a balanced source of complex carbohydrates, plant-based protein and fiber, making them an excellent choice for gut health. Like with probiotic yogurt, you'll want to limit oatmeal high in added sugars. Instead, look for plain instant oatmeal or use old-fashioned or steel-cut oats to make your own oatmeal and add fresh or dried fruit for added sweetness.

Beans are often touted for their nutritional value. They are a plant-based source of protein and provide complex carbohydrates, fiber, vitamins and minerals. Because of this nutrient mix, consuming beans, such as soybeans , may be one of the best ways to improve gut health with prebiotics.

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Cancerwise 04 How to improve your gut health. Jump To:. April 29, What foods can affect gut health negatively or positively? 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? Topics Nutrition. Read More by Sarah Zizinia. Request an Appointment.

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These cookies do not store any personal information. Non-necessary Non-necessary. These bacteria help our body maintain balance and stay healthy and well. Read on to learn more. Discover our top tips for digestive health.

Also, check out some of our delicious gut-friendly recipes, from satisfying soups and salads to kimchi and kefir, including a whole range of delicious plant-based options. Your gut is home to trillions of bacteria, viruses, yeasts and other microorganisms, these are known as your gut microbiota.

Emerging research suggests the microbiota, along with its collection of genomes, together referred to as the microbiome, may well influence your health as much as your own inherited genes do. Each of us has a unique microbiome, with the diversity and abundance of the flora influencing our general health.

Often, a reduced diversity in gut flora is seen in people with certain conditions such as Irritable Bowel Syndrome IBS. Everything we eat and drink influences our delicate internal gut ecosystem. How we manage stress, how much or little we exercise, the medications we take and even our genetics may all have an impact.

In turn our gut health influences the following:. Reduce stress levels — stress causes the digestive process to slow or be disrupted. This can lead to maldigestion of foods, prompting undesirable bacteria overgrowth.

Limit alcohol intake — alcohol changes the ratio between beneficial bacteria such as lactobacillus and bifidobacterium and pathogenic bacteria such as bacillus spp.

Stay physically active — moderate exercise boosts the level of gut microbes, producing a substance called butyrate. This has many health benefits, from producing satiety hormones that curb hunger to promoting gut motility.

Eat insoluble AND soluble fibre to promote the growth of beneficial gut bacteria. These fibres act in different ways, the insoluble variety found in wholewheat, wheat bran etc. provide bulk to your stools, allowing them to pass more easily, whilst your gut bacteria ferment soluble fibres found in oats, fruit and vegetables.

Both types of fibre promote a healthy gut. Reduce sugar intake — a diet high in processed sugar and refined foods may increase inflammation , this may decrease the amount of beneficial gut bacteria. Eat a rainbow of fruit and vegetables — colourful fruit and vegetables provide polyphenols, plant chemicals that promote gut health.

Studies suggest that by eating 30 different plant foods each week you may help increase the diversity of the microbes in your gut. Include fermented foods — when fermented foods are included regularly in your diet they may bestow benefits such as improving your digestion.

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.

Drinking plenty of water may be linked to increased diversity of bacteria in the gut, though the source of the water also matters. One study also found that people who drank more water had less of a type of bacteria that can cause gastrointestinal infections.

Staying hydrated benefits your health overall and can help prevent constipation. 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, Dysbiosis can negatively impact overall health and has been associated with a number of medical conditions, from gastrointestinal diseases to certain cancers.

Fortunately, no matter the cause of dysbiosis, there are several ways to improve the health of your gut and encourage a balanced microbial community within your gastrointestinal tract. A high-fiber diet has been shown to promote the health of beneficial bacteria in the gut and reduce the risk of several gut-related health conditions, such as colorectal cancer and diverticular disease.

Some fibrous foods, like artichokes and beans, are high in special fibers called prebiotics. Bacteria in your large intestine ferment prebiotics and release compounds called short-chain fatty acids SCFAs. SCFAs provide energy for the cells that line your intestinal tract and are also involved in functions essential to gut health, such as mucus production and the regulation of intestinal pH.

Research shows that people who follow high-fiber diets have healthier guts, including increased microbial diversity, which is a sign of good gut health, compared to people who consume low amounts of dietary fiber. Increasing your intake of high-fiber plant foods , such as vegetables, fruits, nuts, and beans, is an important part of caring for your gut and encouraging a balanced microbial community.

A diet high in added sugar and ultra-processed foods can harm your gut barrier function and contribute to a pro-inflammatory gut environment. For example, research shows that high added sugar and ultra-processed food intake can result in an unfavorable microbiota composition by decreasing the abundance of beneficial bacteria, such as Bacteroidetes species, while increasing the growth of Proteobacteria in the gut, which have pro-inflammatory properties.

Interestingly, the gut microbiota of people who consume high-sugar diets is similar to the microbiota of people with health conditions such as metabolic disorders and inflammatory bowel diseases IBD. Cutting back on ultra-processed foods and foods and drinks high in added sugar and increasing your intake of nutritious foods is an easy way to heal your gut.

Although some medications are necessary, the overuse of certain medications, including antibiotics and proton pump inhibitors PPIs , can negatively affect your gut.

Antibiotics harm your digestive health by releasing chemicals that disturb the gut microbiota, which can lead to the overgrowth of opportunistic microorganisms. Chronic antibiotic use has been linked to dysbiosis, so avoiding the unnecessary use of antibiotics is recommended. PPIs can negatively impact gut health, too, especially with long-term use.

PPIs reduce gastric acid secretion, which decreases microbial diversity and induces dysbiosis. Research indicates that obesity is associated with increased gut permeability, which is a sign of an unhealthy gut.

A healthy gut is lined with a tight barrier that controls what travels across the gut lining and into the bloodstream. People with obesity seem to have less bacterial diversity compared to people considered to be at a healthy weight. Smoking cigarettes and drinking heavily can harm your health in a number of ways, including altering gut bacteria and contributing to dysbiosis.

Smoking elevates intestinal pH, which promotes the growth of pathogenic bacteria while reducing the number of beneficial microorganisms. Chronic alcohol use is also associated with negative changes to the gut microbiota. Alcohol abuse leads to dysbiosis and well as increased gut permeability, both of which can harm gut health.

Studies show that diets high in certain foods are linked to a healthier gut. Incorporating the following foods into your diet may help improve gut health. Fermented foods , such as kimchi, yogurt, kefir, and sauerkraut, are foods that are produced using controlled microbial growth.

Fermentation helps preserve foods and improve taste and texture. The fermentation process produces beneficial bacteria, such as lactic acid bacteria LAB , which are probiotic bacteria that positively impact human health.

According to study findings, diets rich in fermented foods may help protect against gut dysbiosis, encourage the growth of beneficial bacteria, and even improve symptoms of certain digestive conditions, such as IBS and IBD.

Fruits and vegetables are rich in fiber as well as anti-inflammatory nutrients and phytochemicals, such as vitamin C, flavonols, phenolic acids, and anthocyanins, that can help encourage a healthy gut environment.

Diets high in fruits and vegetables have been shown to increase gut bacteria diversity and the number of beneficial bacteria such as Bifidobacterium and Lactobacillus, which are signs of a healthy gut. Beans and lentils are high in fiber and provide a type of fiber called resistant starch.

Resistant starch is fermented by gut bacteria, which leads to the production of short chain fatty acids SCFAs , which promote gut health by fueling the cells that line your intestinal tract, regulating mucus production, and more.

Try adding lentils, chickpeas , black beans, and kidney beans to dishes like salads, grain bowls, and soups. Adding more nuts and seeds into your diet, like walnuts , flax seeds, and pecans, can help promote gut health in a number of ways.

Studies show that diets rich in nuts and seeds may help encourage the growth of beneficial bacteria in your gut. Plus, regularly eating fiber-rich nuts and seeds may help reduce your risk of certain digestive diseases like colon cancer.

Whole grains are a good source of soluble fiber. Oats contain a type of soluble fiber called beta glucan, which is fermented by bacteria in the large intestine.

The fermentation process produces beneficial SCFAs, which promote digestive health and encourage a balanced gut. Studies show that consuming oats may help stimulate SCFA production and promote the growth of beneficial bacteria like Bifidobacterium and Lactobacillus species in healthy people and in people with digestive conditions like celiac disease.

If you have an unhealthy gut, you might experience a variety of symptoms, such as:. In addition to digestive symptoms, if you have an unhealthy gut, it can affect your entire body and lead to symptoms such as migraines , mood changes, and a compromised immune system.

Additionally, because your digestive system is responsible for the digestion and absorption of nutrients, including vitamins and minerals, people with gut issues often experience nutrient deficiencies, which can cause symptoms such as fatigue and low mood.

Having an unhealthy gut can impact health in a variety of ways. Your gut microbiota influences your entire body, including your immune system and brain, so prioritizing gut health is essential for keeping yourself healthy and reducing your risk of several diseases.

Poor gut health can increase your risk of digestive conditions like colon cancer, IBS , and IBD. Plus, dysbiosis and gut inflammation has been linked to an increased risk of mental health conditions such as depression and anxiety.

Although some causes for poor gut health are out of your control, you can work on improving your gut health by making changes to your diet and lifestyle, such as increasing your intake of fruits and vegetables and cutting back on added sugar. Symptoms like constipation, abdominal pain, and bloating can be a sign of serious health conditions, such as colon cancer and uterine cancer , which is why persistent digestive symptoms should never be ignored.

Your healthcare provider can perform testing to rule out underlying health conditions and recommend treatments such as dietary modification, supplements like probiotics , or medications if appropriate.

Your gut health impacts your entire body, from your brain to your immune system. Fortunately, there are many ways to support gut health, such as following a nutritious, fiber-rich diet and maintaining a healthy body weight.

If you think you may have compromised gut health or are experiencing digestive symptoms like persistent gas and constipation , make an appointment with a trusted healthcare provider. They can rule out underlying health issues and recommend ways to improve your gut health, such as transitioning to a more nutritious diet and cutting back on your alcohol intake.

Rinninella E, Cintoni M, Raoul P, et al. Food components and dietary habits: keys for a healthy gut microbiota composition. doi: Zhang YJ, Li S, Gan RY, Zhou T, Xu DP, Li HB.

Impacts of gut bacteria on human health and diseases. Int J Mol Sci. Bolte LA, Vich Vila A, Imhann F, et al. Long-term dietary patterns are associated with pro-inflammatory and anti-inflammatory features of the gut microbiome.

Olvera-Rosales LB, Cruz-Guerrero AE, Ramírez-Moreno E, et al. Impact of the gut microbiota balance on the health—disease relationship: the importance of consuming probiotics and prebiotics.

Akbar A, Shreenath AP. High fiber diet. In: StatPearls. StatPearls Publishing; Caetano MAF, Castelucci P. Role of short chain fatty acids in gut health and possible therapeutic approaches in inflammatory bowel diseases.

World J Clin Cases. Dietary fibre modulates the gut microbiota. Satokari R. High intake of sugar and the balance between pro- and anti-inflammatory gut bacteria.

Cuevas-Sierra A, Milagro FI, Aranaz P, Martínez JA, Riezu-Boj JI. Gut microbiota differences according to ultra-processed food consumption in a spanish population. Dahiya D, Nigam PS. Antibiotic-therapy-induced gut dysbiosis affecting gut microbiota—brain axis and cognition: restoration by intake of probiotics and synbiotics.

Bruno G, Zaccari P, Rocco G, et al. Proton pump inhibitors and dysbiosis: Current knowledge and aspects to be clarified. World J Gastroenterol. Nagpal R, Newman TM, Wang S, Jain S, Lovato JF, Yadav H.