Haelth just a heakth Gut health essentials quote-unquote 'being healthier' and eating a quote-unquote Gut health essentials diet," Dr. They are a plant-based source of protein and provide complex carbohydrates, fiber, vitamins and minerals. Rewards for Life. Tempeh is high in protein, making it a good option for vegetarians and vegans.

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Gut health essentials -

Brush and floss your teeth regularly. Having regular dental cleanings and check-ups may not seem to be important to a healthy microbiome, but studies at Cornell University and in Sweden have found that bacteria from your mouth can get into your stomach and cause problems.

In addition, avoid prepackaged foods and stay away from processed foods. The science to back this up shows high sugar environments are bad for gut health. These foods have more good bacteria to improve your belly.

They contain a high count of lactobacilli bacteria, which are beneficial. They are also the ones that convert sugar to acids and alcohols:. Rich in fiber and plant-based molecules known as polyphenols, travel into your intestines where microbes use them for fuel.

Foods that are rich in polyphenols, such as dark chocolate, have anti-inflammatory properties, decrease blood pressure and cholesterol levels and decrease cellular stress. What are some other foods to improve your gut that are rich in polyphenols? 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.

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These food options include berries, leafy greens and dark chocolate. But remember, these recommendations may not be for everyone. People who have specific issues such as celiac disease or SIBO small intestinal bacterial overgrowth could require a different, more specific diet.

If you're experiencing an emerging pattern, worsening or sudden change in gastrointestinal symptoms, it may be time to speak to a doctor as it could point to food-related sensitivities or other gut-related issues. Sara Moniuszko is a health and lifestyle reporter at CBSNews.

Previously, she wrote for USA Today, where she was selected to help launch the newspaper's wellness vertical. She now covers breaking and trending news for CBS News' HealthWatch. Studies find some probiotics can be bad for gut.

Sara Moniuszko Sara Moniuszko is a health and lifestyle reporter at CBSNews. Thanks for reading CBS NEWS. Please enter email address to continue. Please enter valid email address to continue.

Probiotics add to your gut microbiota, the collection of trillion or so bacteria and other critters living in your gut. Having a healthy microbiota may help foster a healthy immune system and reduce damaging inflammation in the body. Eating probiotics regularly may also help to prevent the intestinal environment from being overrun by unhealthy bacteria, which have been linked to everything from mood disorders and obesity to diabetes and neurodegenerative diseases.

But probiotics are much like pets, says Fung. 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.

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Chronic high levels of stress are hard on your whole body, including your gut. This is because your body releases certain hormones when it experiences stress.

High levels of these hormones affect your body and may compromise gut health. A few ways to lower stress may include:. Not getting enough or sufficient quality of sleep may have serious impacts on your gut health, which can in turn contribute to more sleep issues.

Try to prioritize getting at least 7—8 hours of uninterrupted sleep per night. Your doctor may be able to help if you have trouble sleeping. Chewing your food thoroughly and eating your meals more slowly may lower your chances of developing obesity and diabetes while also helping you make better food choices.

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.

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: Gut health essentials

Best Foods to Eat for Gut Health	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. 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? Snacks like almonds, peanuts, cashews, walnuts, and pumpkin seeds contain excellent nutrients for your gut health and are strong alternatives to unhealthy snack foods like chips and crackers. This is one of those gut health hacks that are not only easy but tasty, too. You may have heard of probiotics already without realizing the role they play in gut health. Probiotic foods are foods that contain live microorganisms that benefit your gut health. Eating probiotic foods regularly is one of the top gut health hacks to help grow and support the ecosystem of healthy bacteria in your gut. How do you find probiotic foods? Look for fermented foods, like yogurt, kombucha, kimchi, sauerkraut, miso, and tempeh. There are probiotic supplements, but research shows little evidence that these supplements are effective. While many people have heard of probiotics, few people are familiar with prebiotics. Some of the top prebiotics to incorporate into your diet are bananas, apples, almonds, flax seeds, broccoli, onions, and garlic. Good news, coffee and tea drinkers! You could already be taking advantage of some gut health hacks in your morning habit. Coffee and certain types of tea, like black tea and green tea, contain high levels of polyphenols. Polyphenols are a type of compound that can increase and support the good bacteria in your gut. The catch, though, is that this is the case if you take your coffee or tea as-is. Adding sugar can have the opposite effect, disrupting the balance of gut bacteria. Fish is a staple of a gut-healthy diet. You may already know that fish contains healthy fats that your body needs, but it also reduces your levels of an unwanted type of gut organism called Bacteroidetes. Bacteroidetes are associated with type 2 diabetes. Processed foods might be convenient, quick, and cost-effective in the short term. In the long term, though, they can backfire by having a negative effect on your health. Processed foods often contain emulsifiers, artificial sweeteners, or both. That includes your gut health. A recent study found that people who drank plenty of water had less of certain unwanted bacteria in their gut microbiomes. Water also helps your digestion and the breakdown of nutrients, so grab that water bottle and keep sipping. Our personalized care teams can work with you directly to evaluate and advise you about your nutritional needs, treat your mental health concerns with a combination of gut health hacks and therapeutic strategies, and more. Contact SRx Health today to book your appointment or explore our site to learn more about our integrated services. Ankylosing spondylitis can cause back pain that gets worse and worse. Find out about this condition. It might feel like a deep pimple, but it could be a chronic condition. Find out what you need to know. Gut Health Hacks: An Essential Guide to Better Health. Why your gut health matters and how to improve it. Become a subscriber Join our mailing list to discover new ways to optimize your health, feel incredible, and live longer. Gut Health and the Microbiome First things first: to get the most out of these gut health hacks, you need the lay of the land as far as the gut is concerned. What Does It Mean to Have Good Gut Health? Why Gut Health Hacks Are Important Strong gut health allows gut bacteria to produce certain compounds your body needs, and those compounds affect many aspects of your health. Credit: Scott Warman Unsplash 3. Swap Refined Grains for Whole Grains One of the top gut health hacks is a simple change you can make in your diet to improve your gut health: choosing whole grains instead of refined grains. Go Pro with Probiotic Foods You may have heard of probiotics already without realizing the role they play in gut health. Incorporate Prebiotic Foods While many people have heard of probiotics, few people are familiar with prebiotics. Sip Smart with Tea or Coffee Good news, coffee and tea drinkers! Order the Fish Fish is a staple of a gut-healthy diet. Go Natural Processed foods might be convenient, quick, and cost-effective in the short term. Credit: Vlada Karpovich Pexels.
Gut Health Hacks: An Essential Guide to Better Health | SRx Health	Looking after the health Gut health essentials the Hydration during pregnancy and maintaining essentiale right balance of these essentiale is Gut health essentials Gtu physical and mental health, Gut health essentials, and more. Research from essentiqls that prebiotics may essentia,s probiotics become more tolerant to certain environmental conditions, including pH and temperature changes. Was this helpful? Sign up to get tips for living a healthy lifestyle, with ways to fight inflammation and improve cognitive healthplus the latest advances in preventative medicine, diet and exercisepain relief, blood pressure and cholesterol management, and more. Similar to other fermented foods, beneficial bacteria are produced in the fermentation process.
Want More Health and Wellness Advice?	Essengials Sign Easentials. Develop Gut health essentials improve services. Medically reviewed by Jillian Kubala, Tetra Fish Species Profile, RD. Gut health essentials you enjoy drinking, be sure edsentials do so in moderation, which is one drink per day for females and two for males. And we know the bacteria in our gut affect everything from our digestion to our mental health. How we reviewed this article: Sources. How SRx Can Help You Improve Your Gut Health.