Diets high in processed foods are linked to poor gut health and the development of noncommunicable diseases. Foods to limit include:. Research on dietary supplements including prebiotics and probiotics for improved gut health continues to evolve.

Probiotics are said to work by improving gut lining and barrier function. The most-studied probiotic species include Lactobacillus , Bifidobacterium , and Saccharomyces. Expert-recommended gut health supplements include:. Some gut health issues may need more than dietary modifications to see relief.

Managing stress is essential for improving gut health. Research has linked stress to leaky gut, which is gut lining permeability capable of being penetrating. Stress also contributes to food cravings and digestive dysfunction.

Try the following ways of reducing stress in ten minutes or less:. If managing stress feels insurmountable, it may be time to consider reaching out to a mental health professional for additional coping strategies and stress management skills.

For example, cognitive behavioral therapy, a type of talk therapy, works by addressing and changing underlying thinking and behavioral patterns that may be contributing to or exacerbating stress.

The research on acupuncture for gut health is growing, but not yet conclusive on whether or not acupuncture is an effective treatment for irritable bowel syndrome IBS. Acupuncture may work on the vagus nerve to promote relaxation.

More clinical research is needed, but several clinical studies on humans have demonstrated improvements in IBS symptoms and gut microbiome health after acupuncture treatments.

Improving the health of the gut can help the whole body in various ways. Working on improving gut health may have a positive impact on mental health. Experts say mental health challenges including excess stress, anxiety, and depression can be the cause or product of gut health and digestion distress because the gut and brain are constantly communicating.

Gut health research has also consistently found links between gut microbiome health, chronic inflammation , immune system health, and the following noncommunicable diseases:.

The gut-brain connection explains why stress, anxiety, or depression, for example, cause and contribute to gut health changes. One review from published in the journal of Gut Microbes says other influencing factors include environmental pollution, overall diet, and lifestyle.

Medications, especially antibiotics for bacterial infections, and age also play a role in gut health. Gut health imbalances affect every bodily system, so there are many signs and symptoms to watch for. Common symptoms associated with imbalanced gut health include:.

Methods of improving gut health naturally may not be suitable for everyone due to known or unknown underlying health conditions, food allergies, or specific dietary needs. If you're wondering how to heal the gut, and you're not seeing improvement with supplements and following which foods to eat and avoid, consult with a healthcare provider or registered dietitian for more a more individualized approach.

Balanced gut health looks like the absence of symptoms associated with imbalanced gut health. Gut health is directly related to your physical and mental health. The foods you eat and other factors like stress, pollution, and lifestyle all impact gut health.

Improving gut health comes down to eating a diverse diet of whole foods rich in prebiotics, probiotics, and fiber to support a healthy gut microbiome, considering the role of supplements in your diet, and managing stress. Singh RK, Chang HW, Yan D, Lee KM, Ucmak D, Wong K, Abrouk M, Farahnik B, Nakamura M, Zhu TH, Bhutani T, Liao W.

Influence of diet on the gut microbiome and implications for human health. J Transl Med. doi: Harvard Health. Feed your gut.

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Gut microbiome-brain alliance: A landscape view into mental and gastrointestinal health and disorders. ACS Chem Neurosci.

Wilkins T, Sequoia J. American Academy of Family Physicians. Probiotics for gastrointestinal conditions: A summary of the evidence. PMID: Fu Y, Wang Y, Gao H, Li D, Jiang R, Ge L, Tong C, Xu K. Associations among dietary omega-3 polyunsaturated fatty acids, the gut microbiota, and intestinal immunity.

Mediators of Inflammation. Cândido FG, Valente FX, Grześkowiak ŁM, Moreira APB, Rocha DMUP, Alfenas R de CG. Impact of dietary fat on gut microbiota and low-grade systemic inflammation: mechanisms and clinical implications on obesity.

International Journal of Food Sciences and Nutrition. Effect of a daily collagen peptide supplement on digestive symptoms in healthy women: 2-phase mixed methods study.

JMIR Form Res. Akimbekov NS, Digel I, Sherelkhan DK, Lutfor AB, Razzaque MS. Vitamin d and the host-gut microbiome: A brief overview. Acta Histochem Cytochem. Madison A, Kiecolt-Glaser JK. Stress, depression, diet, and the gut microbiota: Human-bacteria interactions at the core of psychoneuroimmunology and nutrition.

Curr Opin Behav Sci. Centers for Disease Control and Prevention. Reduce stress in 10 minutes and improve your wellbeing. Nakao M, Shirotsuki K, Sugaya N. Cognitive-behavioral therapy for management of mental health and stress-related disorders: Recent advances in techniques and technologies.

The bloating, cramps and abdominal pain that people with IBS experience may be due to gut dysbiosis. This is because the microbes produce a lot of gas and other chemicals, which contribute to the symptoms of intestinal discomfort Certain Bifidobacteria and Lactobacilli , which are found in probiotics and yogurt, can help seal gaps between intestinal cells and prevent leaky gut syndrome.

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.

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