Things like over-sanitizing, eating processed or sugary foods, consuming antibiotics that indiscriminately target good bacteria, and even elevated stress levels can all play a role in both the presence of good bacteria in our gut and how well they support our ability to absorb the proper amount of nutrition.

The good news is that we may have some solid answers as research connecting poor nutrient absorption to inadequate gut flora continues to expand. In one study, researchers collected gut microbes from both healthy and malnourished Malawian children and injected them into young mice fed the same, typical Malawi diet.

Not only were the microbes from the malnourished group unable to absorb nutrients like they should, but the mice injected with these microbes showed reduced growth as well. On the other hand, the mice given the bacteria from the stronger microbiomes took in more nutrition from food and grew denser bones and more muscle 1.

In another recent study, scientists measured the development of two groups of mice: one with and one without gut bacteria. The bacteria-free mice had stunted growth patterns while the mice with a healthy balance of gut bacteria grew bigger bones and healthier organs because their bodies were properly synthesizing the nutrients needed for overall wellness 2.

Because probiotics aka beneficial bacteria help break down the food in our digestive tract for easy transport into the bloodstream—where nutrients work to nourish the entire body—we need to maintain as many of these friendly bugs as we can.

Fortunately, this is easier than you may think! Julie Hays is the Communications Director here at Hyperbiotics. Health writer and mama of two little girls, Julie's on a mission to empower others to live lives free of the microbial depletion many of us face today.

For more ideas on how you can maximize wellness and benefit from the power of probiotics, be sure to subscribe to our newsletter. Item added to your cart. Wholefoods, such as fruits, vegetables, legumes, wholegrains and nuts, may prevent the growth of some bacteria linked to diseases and inflammation.

Our lifestyle, for example physical activity , good sleep and stress reduction are also good for gut health. Your gut bacteria are influenced by what you eat. It is important to give them the right fuel to have a balanced gut microbiome. The best way to maintain a healthy microbiome is to eat a range of fresh, wholefoods, mainly from plant sources like fruits, vegetables, legumes, beans, nuts and wholegrains.

Fibre is important for our gut health for many reasons. Fibre can affect the function of our gut, for example, the digestion and absorption of nutrients, how quickly or slowly things move through and the quality of our stools.

The breakdown of fibre by our gut bacteria can also create important products which can influence the development of gastrointestinal conditions such as bowel cancer. Fibre has other benefits to our health apart from the gut, for example, reducing our risk of developing heart disease and type 2 diabetes.

Fibre is only found in foods that come from a plant. Australian adult women should be aiming to eat at least 25g of fibre a day, and men 30g. Prebiotic fibres, which are not found in all high fibre foods, may be especially helpful for our gut microbiome, as they can act as a fertiliser for the healthy bacteria in our gut.

The diversity of food on your plate can help lead to a more diverse microbiome, which is an indicator of a healthy gut microbiome.

While almost all foods have had some kind of processing , it is best to eat foods that are minimally processed. These foods retain their nutritional value and do not usually have added sugar , salt , unhealthy fats or additives such as emulsifiers and artificial sweeteners, all of which may impact your gut health.

Unprocessed foods include fruits, vegetables, wholegrains, unflavoured dairy , eggs, seafood, poultry and lean red meat. Ultra-processed foods include deli meats such as ham and salami, many breakfast cereals, ready-made meals, sweet desserts and many packaged snacks such as chips.

Water is the best fluid to drink and provides benefits to gut health. Water assists with the breakdown of food, so that your body can absorb nutrients. Water also assists with softening stools, helping prevent constipation.

Chewing your food thoroughly and eating slowly may reduce digestive discomfort such as gas, pain and bloating.

Fermented foods External Link have undergone a process in which their sugars are broken down by yeast and bacteria. While research into fermented foods is limited, the bacteria found in some fermented foods have been linked with digestive health and other benefits. Breastfeeding helps an infant develop a healthy gut microbiome, which may help protect against certain health conditions later in life.

Regular cardiovascular exercise such as walking and cycling can stimulate the muscles of the gut to move digestive contents through the body. Stress can impact your gut health. Manage your stress levels by exercising regularly, getting enough sleep, socialising, using relaxation techniques and eating well.

Not getting enough or sufficient quality of sleep may impact your gut microbiome and may contribute to digestive discomfort. It is best to improve your gut health through food and other lifestyle factors rather than supplements. There are many nutrients in wholefoods that cannot be packaged into a single supplement.

Nutrients in foods also interact with each other in a helpful way and this cannot be replicated in a pill. Many people are interested in taking probiotic supplements. In some cases, there is research to support taking a probiotic, however just like medications, you need to take a specific probiotic for the health condition you are trying to manage.

While antibiotics can be very important and useful, they can also have a negative impact on your gut microbiome. Antibiotics aim to kill the harmful bacteria when you have an infection or illness, but in doing so they can remove some of the beneficial bacteria in your gut.

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.

This page has been produced in consultation with and approved by:. Regular intake of a good probiotic supplement can help maintain the population of good bacteria in the gut, which supports immunity and digestion, and aids the body in proper absorption of nutrients from your meals.

You can additionally include probiotic-rich foods like sauerkraut, buttermilk, and kefir to your diet. Juice it up. Newer studies suggest that fresh fruit juices may be more helpful for better nutrient absorption as compared to eating whole fruits.

While fruit juices and smoothies have the benefits of the fiber content, they are easier on your digestive system and aid maximum nutrient absorption. Manage stress and limit alcohol. Stress hurts your digestive process and reduces the absorption of nutrients in your body.

Find ways to manage stress, and avoid turning to alcohol or caffeine in mass consumption to deal with your worries. Abusing these liquids can damage the cell linings present in your intestines and stomach making it harder for nutrients from your food to enter the bloodstream. Start Getting the most from the Food You Eat Better digestive health and nutrient absorption lead to overall health and well-being.

These strains have been shown to support digestive tract health, improved energy levels , metabolism , nutrient absorption, and the immune system. The patented Bio-Tract delivery technology ensures that these supplements bypass the stomach acid barrier to get to the lower GI tract and do the work they are designed to do.

References Rickman, Joy C, Diane M Barrett, and Christine M Bruhn. Part 1. Vitamins C and B and phenolic compounds. doi: Aschoff, Julian K. April 25, Share on Facebook Share on Twitter Share on Email Share on Pinterest Share on Telegram Share on WhatsApp.

Does Stress Impact Your Gut Health Back to News Can Probiotics Help with Yeast Infections? Related Articles 9 Reasons to Try Probiotic Supplements This Year April 25, Can Exercise Strengthen Your Immune System?

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The good news is we may be able to improve gut health by eating foods that benefit good microorganisms and support our immune system. Fiber, prebiotics, probiotics, polyphenols and Omega-3 fatty acids are five types of nutrients that can help to keep our gut healthy.

Prebiotics are specific fibers that are fermented by bacteria in the gut which selectively increase beneficial bacteria. Polyphenols are naturally occurring compounds found in plants.

They are not readily digested in the stomach and go to the colon to be metabolized by microorganisms. Omega-3 fatty acids are polyunsaturated fatty acids that reduce inflammation throughout the body. The recommended fiber intake for adult females and males ranges between grams g per day according to the Dietary Guidelines for Americans.

Many cereals and fiber bars have prebiotic ingredients. Fruits, vegetables, legumes, nuts and teas are common sources. Include a variety of these foods in the diet. Fish is a major source of Omega-3s. We can also get small amounts from foods like nuts, seeds and oils. Fermented foods are made with live cultures.

Common strains listed on labels are lactobacillus and bifdobacteria. Skip to main content. Find Doctors Services Locations. Medical Professionals. Research Community. Medical Learners. Job Seekers. Quick Links Make An Appointment Our Services UH MyChart Price Estimate Price Transparency Pay Your Bill Patient Experience Locations About UH Give to UH Careers at UH.

We have updated our Online Services Terms of Use and Privacy Policy. See our Cookies Notice for information concerning our use of cookies and similar technologies. I Accept. Probiotics are live microorganisms that provide various health benefits to the host when consumed in adequate amounts.

Probiotics are commonly consumed either in foods, such as yogurt, or as dietary supplements. While probiotics are most associated with improving gut health, they also play a role in nutrient bioaccesiblity in humans, and the effect of probiotics on nutrient absorption is dependent on the probiotic species and strain Markowiak et al.

Probiotics can enhance the production of SCFAs , improve gut lining, decrease inflammation, and increase production of certain digestive enzymes, which can help improve bioaccessibility of certain nutrients and phytonutrients.

Probiotics can also help maintain the integrity of the intestinal barrier, which is also essential for proper nutrient absorption.

Proteolytic activity of certain Lactobacillus spp. contributes to the production of smaller bioactive soluble peptides that are better absorbed than the native protein, which can contribute to improving the nutritional value of certain proteins Manus et al.

Fermentation of plant proteins with certain Lactobacillius species has been shown to have a positive effect on the protein absorption by decreasing antinutritional compounds like trypsin inhibitor, tannins, and phytate Manus et al.

Fermentation can help lower the pH, reduce the trypsin inhibitor activity and the amount of phytates and tannins in pulses Jager et al.

In addition to absorption, certain probiotics play an important role in the production of certain B-vitamins, such as thiamin, B12 and folate, in the gut Hill, The microbiome is known to convert fibers, polyphenols, fats, and nucleic acids to SCFAs, modified polyphenols, conjugated fatty acids, B vitamins and other metabolites Barone et al.

The gut microbiome plays a crucial role in nutrient absorption by breaking down complex food molecules that bypass the human digestive system Uebanso et al. Gut bacteria have the necessary enzymes to break down these molecules and release nutrients and metabolites, such as glucose and SCFAs.

The gut microbiome is also involved in the metabolism of amino acids, lipids, and other nutrients, producing metabolites that can affect nutrient absorption and utilization.

For example, gut bacteria can produce bile acids, which help to emulsify fats and aid in their absorption; they can also synthesize vitamin K, and vitamin B12 Uebanso et al. In addition to their direct involvement in nutrient metabolism, gut bacteria can also influence nutrient absorption through their effects on gut barrier function and immune system regulation.

The gut microbiome can help maintain the integrity of the gut barrier by producing mucus and other protective compounds, and by modulating the immune response to lower inflammation and damage Barone et al. Overall, the gut microbiome plays an important role in nutrient absorption by breaking down complex food molecules, synthesizing vitamins and other nutrients, and regulating gut barrier function and immune system activity.

Water carries nutrients across the intestinal barrier during nutrient absorption. Proper hydration also improves the consistency and frequency of bowel movements. Drinking water softens stools and prevents constipation. It reduces the time it takes stool to move through your large intestine.

This limits your exposure to carcinogens and may reduce your risk of colon cancer. In some cases, impaired nutrient absorption can occur due to underlying medical causes. The inability to absorb nutrients from food refers to malabsorption.

Chronic problems with nutrient absorption can negatively impact your health. You should see your doctor if you experience any of the above symptoms.

Your doctor will evaluate you and recommend testing based on your medical history and symptoms. This is because malabsorption can have many different causes. The results of the testing will guide your treatment options. Nutrient absorption is integral to digestion and a requirement for overall health and wellness.

Your intestines must be able to absorb nutrients from the foods you eat to obtain benefits from a balanced, plant-based diet. There are many ways to maximize nutrient absorption.

Try eating healthy fats with vegetables, pairing prebiotics with probiotics, and opting for unpeeled foods. Chewing your food thoroughly and drinking plenty of water also improves digestion and nutrient absorption. Your digestive system must complete several physiological mechanisms to successfully uptake nutrients.

A healthy digestive system absorbs nutrients, supplies your cells with energy, and releases waste. Many medical conditions can disrupt digestion and cause malabsorption. This can lead to a variety of gastrointestinal symptoms.

How to Boost Your Nutrient Absorption. Home » Blog » How to Boost Your Nutrient Absorption. View Larger Image. Digestion and Absorption of Nutrients Your digestive system prepares the food you eat for nutrient absorption before it reaches your intestines.

Tips to Maximize Nutrient Absorption Boosting nutrient absorption can improve your health. Add Healthy Fats to Vegetables Consuming healthy fats with vegetables can enhance the absorption of fat-soluble vitamins. Chew Thoroughly Chewing thoroughly breaks down food into small pieces, which makes it easier to swallow.

Keep the Peel The outer skin of many fruits and vegetables contains most of their nutrients. Here are some fruit and vegetable peels that are safe to eat: Potatoes Apples Pears Peaches Kiwi Carrots Cucumbers Zucchini Oranges Lemons Stay Hydrated Staying hydrated helps your digestive system run smoothly.

Diagnosis for Malabsorption In some cases, impaired nutrient absorption can occur due to underlying medical causes. Symptoms of malabsorption can include: Bloating Weight loss Fatigue Muscle weakness Abdominal pain Foul-smelling stools Rashes Swelling in hands and feet Nausea GI bleeding Anemia You should see your doctor if you experience any of the above symptoms.

The following tests can diagnose malabsorption: Stool test Hydrogen breath test Endoscopy Blood tests Small intestine biopsy Abdominal x-ray. Wrapping Up Nutrient Absorption Nutrient absorption is integral to digestion and a requirement for overall health and wellness.

By Russell Havranek T July 17th, Nutrition Comments Off on How to Boost Your Nutrient Absorption. Share This Story, Choose Your Platform! Facebook Twitter Reddit LinkedIn Tumblr Pinterest Vk Email. About the Author: Russell Havranek.

Russell Dean Havranek, MD is a board-certified gastroenterologist in San Antonio TX that has been in private practice since as a member of the Gastroenterology Clinic of San Antonio medical group, which specializes in the comprehensive treatment of all digestive symptoms and conditions.

He has a special focus on promoting colon cancer awareness and prevention with colonoscopy. Also, his practice has a special focus on IBD and IBS digestive conditions and their symptoms.

His gastroenterology clinic is located at Datapoint Drive, Suite , San Antonio, TX Related Posts. A Gut Healthy Guide to Mexican Cuisine. Grains: Everything You Need to Know. How to Strengthen Your Immune System in the Gut. Does a Plant-Based Diet Improve Gut Health? Our lifestyle, for example physical activity , good sleep and stress reduction are also good for gut health.

Your gut bacteria are influenced by what you eat. It is important to give them the right fuel to have a balanced gut microbiome. The best way to maintain a healthy microbiome is to eat a range of fresh, wholefoods, mainly from plant sources like fruits, vegetables, legumes, beans, nuts and wholegrains.

Fibre is important for our gut health for many reasons. Fibre can affect the function of our gut, for example, the digestion and absorption of nutrients, how quickly or slowly things move through and the quality of our stools.

The breakdown of fibre by our gut bacteria can also create important products which can influence the development of gastrointestinal conditions such as bowel cancer. Fibre has other benefits to our health apart from the gut, for example, reducing our risk of developing heart disease and type 2 diabetes.

Fibre is only found in foods that come from a plant. Australian adult women should be aiming to eat at least 25g of fibre a day, and men 30g.

Prebiotic fibres, which are not found in all high fibre foods, may be especially helpful for our gut microbiome, as they can act as a fertiliser for the healthy bacteria in our gut. The diversity of food on your plate can help lead to a more diverse microbiome, which is an indicator of a healthy gut microbiome.

While almost all foods have had some kind of processing , it is best to eat foods that are minimally processed. These foods retain their nutritional value and do not usually have added sugar , salt , unhealthy fats or additives such as emulsifiers and artificial sweeteners, all of which may impact your gut health.

Unprocessed foods include fruits, vegetables, wholegrains, unflavoured dairy , eggs, seafood, poultry and lean red meat. Ultra-processed foods include deli meats such as ham and salami, many breakfast cereals, ready-made meals, sweet desserts and many packaged snacks such as chips.

Water is the best fluid to drink and provides benefits to gut health. Water assists with the breakdown of food, so that your body can absorb nutrients. Water also assists with softening stools, helping prevent constipation.

Chewing your food thoroughly and eating slowly may reduce digestive discomfort such as gas, pain and bloating. Fermented foods External Link have undergone a process in which their sugars are broken down by yeast and bacteria.

While research into fermented foods is limited, the bacteria found in some fermented foods have been linked with digestive health and other benefits. Breastfeeding helps an infant develop a healthy gut microbiome, which may help protect against certain health conditions later in life.

Regular cardiovascular exercise such as walking and cycling can stimulate the muscles of the gut to move digestive contents through the body.

Stress can impact your gut health. Manage your stress levels by exercising regularly, getting enough sleep, socialising, using relaxation techniques and eating well.

Not getting enough or sufficient quality of sleep may impact your gut microbiome and may contribute to digestive discomfort. It is best to improve your gut health through food and other lifestyle factors rather than supplements.

There are many nutrients in wholefoods that cannot be packaged into a single supplement. Nutrients in foods also interact with each other in a helpful way and this cannot be replicated in a pill.

Many people are interested in taking probiotic supplements. In some cases, there is research to support taking a probiotic, however just like medications, you need to take a specific probiotic for the health condition you are trying to manage.

While antibiotics can be very important and useful, they can also have a negative impact on your gut microbiome. Antibiotics aim to kill the harmful bacteria when you have an infection or illness, but in doing so they can remove some of the beneficial bacteria in your gut.

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. This page has been produced in consultation with and approved by:.

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Skip to main content. 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.