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.

The tens of trillions of microbes that live in the gut have some important implications for health, but do you know what they are? We investigate. Probiotics may benefit overall health as well as gut function. Here are some vetted products to try.

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Medical News Today. Health Conditions Health Products Discover Tools Connect. Medically reviewed by Cynthia Taylor Chavoustie, MPAS, PA-C — By Jayne Leonard on May 28, Probiotics and fermented foods Prebiotic fiber Eat less sugar Reduce stress Avoid taking antibiotics Exercise Sleep Avoid disinfectants Quit smoking Vegetarian diet Summary.

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Microbiome resources For more research-backed information about the microbiome and how it affects your health, please visit our dedicated hub. Take probiotics and eat fermented foods. Share on Pinterest Kimchi may help improve gut health. Eat prebiotic fiber. Eat less sugar and sweeteners.

Reduce stress. Share on Pinterest Sleep deprivation can negatively affect gut health. Avoid taking antibiotics unnecessarily. Exercise regularly.

Get enough sleep. Regular exercise can also help people relieve stress and maintain a moderate weight. To start gentle exercise, people can try:. Fermented foods often contain probiotics , which are live bacteria that have beneficial health effects.

A person can include the following fermented foods in their diet:. As with high fiber foods, probiotics can cause side effects, such as bloating or gas. This may resolve on its own after a few days. If it does not, a person may consider speaking with a doctor or dietitian for guidance.

Stress affects the gut in a number of ways. The authors suggest a high-stress lifestyle may lead to imbalances and low diversity of gut bacteria. A 3-day gut reset offers an opportunity for a person to introduce relaxation into their daily routine.

This may involve:. When the 3 days are over, a person may consider continuing some or all of these practices for long-term benefits. Some juice recipes may claim to cleanse the gut. However, not all of these drinks are safe.

For example, some may include high levels of oxalates, which can cause complications such as kidney problems in large amounts. People should drink plenty of water during a gut reset to ensure they stay hydrated.

They may also create drinks like smoothies to include a variety of fruits and vegetables in a meal or herbal teas to replace drinks high in alcohol or added sugars.

Some supplements may contain probiotics. However, probiotics are not suitable for everyone. People should speak with a healthcare professional before introducing supplements into their diet.

Short-term gut resets may not be suitable for people who have certain health conditions, take medications, or are pregnant or breastfeeding. Additionally, because gut resets involve dietary restrictions, they may not be helpful for people recovering from eating disorders.

It is important to speak with a doctor or dietician before making any sudden dietary changes. People should also let a healthcare professional know about any persistent or troubling symptoms, as these could indicate an underlying health condition.

A 3-day gut reset may be beneficial as a way of transitioning to a more healthful diet or lifestyle. A doctor or dietician can advise on the best approach for this. The gut is home to trillions of microorganisms. Many of these are beneficial to overall health. In this article, learn how to promote the growth of….

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. 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…. Recent research suggests that following the Atlantic diet, which is similar to the Mediterranean diet, may help prevent metabolic syndrome and other…. A new study showed that a Mediterranean or MIND diet improved women's cognitive health during midlife.

Cooked foods decrease the amount of work your digestive system needs to do to break down food because some of that has been done for you through the cooking process.

Even easier to digest are pureed foods like smoothies and pureed soup. Going easy on your digestion can help reduce bloat and lead to a healthier gut. As you heal, you will be able to tolerate raw foods better.

Nobody wants to take a giant fistful of vitamins every day, but there are a handful of gut-healing supplements I often call upon to help my patients in digestive distress.

These can help speed healing and make a big difference in symptoms:. Lemons contain ample amounts of phytonutrients, vitamin C, and fiber which are all needed for supporting gut health. Vitamin C is a powerful antioxidant that helps to lower inflammation in the gut and boost the immune system.

It also works as a natural antimicrobial to bring balance to the bacteria in the microbiome. Lemons are also high in a type of fiber called pectin. Multiple studies have shown that these particular fibers balance bacteria and stimulate the growth of important probiotics in the microbiome like Bifidobacterium.

In order to really get the most positive impact on your gut health, I do not suggest using lemon juice as a stand-alone tonic. Try to keep as much of the pulp as you can with the lemon juice in your water since the pectin fiber and phytonutrients are mainly found in the lemon pulp.

Also, make sure the water is either warm or cold, not hot, as the hotter water denatures the Vitamin C. Research has shown that vinegar can mildly lower the growth of gram-negative bacteria like Pseudomonas aeruginosa and Staphylococcus aureus.

Higher LPS levels are implicated with a whole slew of inflammatory health problems as well as leaky gut syndrome. Apple Cider Vinegar specifically has been shown to have anti-yeast, anti-fungal, and antiviral benefits which are all helpful at supporting the microbiome and immune balance.

ACV is very acidic and may be hard to swallow as well as cause damage to tooth enamel and the throat. It is important to dilute 1 to 2 tablespoons in at least 1 ounce of water or juice.

Digestive enzymes are proteins that break down the food you eat into smaller pieces that are easier for your body to absorb, utilize, and turn into energy. This is not uncommon, especially in people who are over 50, have low stomach acid, or you have IBS or IBD.

Fiber is essential for a healthy gut. Not only does it help you build up good gut bacteria, it keeps you regular and having healthy, solid bowel movements.

Fiber can be found in vegetables like artichokes, carrots, and broccoli. Exercise is great for all areas of your health, but it can also increase beneficial bacteria in your gut and overall bacterial diversity.

Digestive bitters are herbs that have a bitter taste including burdock root, bitter melon, and dandelion. Digestive bitters are taken with meals and work to stimulate the production of digestive enzymes that help break down food and make the digestion process easier on your gut.

You can find digestive bitters in herbal tincture form but I personally love adding bitter greens into soups, salads, and stir-frys. Ginger has been used for thousands of years to soothe stomach problems due to its anti-inflammatory properties.

It also helps to alleviate heartburn and acid reflux as well as stimulate the production of stomach acid. Try adding ginger to more recipes or cut up fresh ginger root to make a gut-soothing tea to sip on.

If you believe you are experiencing conditions caused by poor gut health issues, it is important to consult with a medical professional before trying any treatment plans. As an expert in gut health, my team and I provide you with the recommended testing and labs, followed by the right solutions for your health and its unique needs.

As one of the first functional medicine telehealth clinics in the world, we provide webcam health consultations for people around the globe. We do not aim to diagnose, treat, cure or prevent any illness or disease. Information is shared for educational purposes only.

You must consult your doctor before acting on any content on this website, especially if you are pregnant, nursing, taking medication, or have a medical condition.

Our content may include products that have been independently chosen and recommended by Dr. Will Cole and our editors. If you purchase something mentioned in this article, we may earn a small commission.

Will Cole, DNM, IFMCP, DC is a leading functional medicine expert who consults people around the globe, starting one of the first functional medicine telehealth centers in the world. Named one of the top 50 functional and integrative doctors in the nation, Dr.

Will Cole provides a functional medicine approach for thyroid issues, autoimmune conditions, hormonal imbalances, digestive disorders, and brain problems.

He is the host of the popular The Art Of Being Well podcast and the New York Times bestselling author of Intuitive Fasting , Ketotarian , The Inflammation Spectrum and the brand new book Gut Feelings: Healing the Shame-Fueled Relationship Between What You Eat and How You Feel.

Email Address. How To Heal Your Gut: A Complete Functional Medicine Guide To Restoring Microbiome Health. ARTICLE CONTINUES BELOW. Email Address Required.

What are the signs of an unhealthy gut? Bacterial imbalances Your microbiome contains a delicate balance of bacterial and fungal species that live in symbiosis with you, but some of those species are pathogenic and can cause health problems if they are allowed to overgrow, crowding out more beneficial species — a condition called gut dysbiosis.

Histamine intolerance Another issue I often discover in patients with leaky gut syndrome and bacterial overgrowths is histamine intolerance , which is a dysfunction or deficiency of the enzymes that break down histamines — the chemicals produced during an allergic reaction.

Yeast overgrowth We all have some yeast in our gut microbiome, but overgrowths of yeast such as Candida albicans can cause chronic low-grade inflammation and immune stress. How do I know if my gut is healthy? These are the labs that I typically recommend to my patients, to determine if any of these gut problems are a factor in a particular health case: 1.

Gut permeability labs I always run tests for Zonulin and occluding antibodies. A comprehensive stool analysis This test can uncover everything from the presence of parasites to bacterial imbalances to conditions like candida overgrowth or SIBO small intestinal bacterial overgrowth or SIFO small intestinal fungal overgrowth —any of which can negatively impact gut health.

Kiwi fruit is high in soluble fibre and vitamin C as well as being low FODMAP. I love making my low FODMAP smoothie using 2 kiwi fruit, water, lime juice and a spoonful of Healthy Chef Marine Collagen and Healthy Chef Everyday Greens.

Collagen is rich in glycine and glutamine which are 2 amino acids that are beneficial for promoting digestion and supporting a healthy gut barrier. Studies have found that in patients with inflammatory bowel disease, serum concentrations of collagen are decreased.

Green vegetables are rich in living phytonutrients and are highly alkalising, assisting your body to cleanse, heal and nourish in a perfect environment. They can also assist the body to detoxify. Enjoy Healthy Chef Everyday Greens daily, a superfood blend containing cold-pressed greens, probiotics and L-Glutamine to support digestive health.

Regular exercise helps to make you happy, lowers body fat and cholesterol, boosts your immune system, increases your energy, helps to stimulate gut function and assist motility.

Studies suggest that exercise can also help improve gut microbiota. Experts report that physical inactivity is one of the major risk factors for constipation, so moving your body is essential for moving your bowels. Warming, nourishing broths and soups which are gentle on your digestion.

Broths such as chicken soup or bone broth are rich in protein, collagen and amino acids that are a wonderful nutritional and digestive remedy. DOWNLOAD OUR FREE HEALTHY GUT GUIDE. This includes the best foods for gut health and your daily plan to heal your gut naturally. For a more comprehensive 28 DAY EATING PROGRAM FOR GUT HEALTH, download The Healthy Chef App and and start your 7-day free trial.

Follow the eating plan and recipes and follow wellness tips from our nutritionalists. The recipes included in the day program are also low FODMAP and gluten free. Enjoy your journey of healthy eating with balance, wisdom and moderation.

Updating cart Need help finding the right product for you? Search SHOP. Pure Native Whey Protein Isolate Organic Pea Protein Body Shaping Shake. Pure Grass Fed Collagen Marine Collagen Gut Collagen Beauty Collagen Collagen Coffee.

Naked Chocolat Collagen Coffee Matcha Tea Matcha Tea Set Turmeric Latte Chai Latte. Gut Health Bundle Menopause Support Bundle Fitness Bundle Weight Management Bundle Beauty Bundle. Simple Healthy Recipes Purely Delicious Cookbook Healthy Baking Cookbook Body Shaping Guide Earth To Table Cookbook.

HEALTHY CHEF APP. App Login 7 DAY TRIAL. Gut Health Weight Loss Beauty Detox Immune Health Fitness Menopause Recipes. Wholesale Login Wholesale Order Form Apply. The caffeine in Matcha Green Tea can act as a mild laxative to get the bowels moving in the morning.

Cooked foods decrease the amount of work your digestive system needs to do to break down food because some of that has been done for you through the cooking process. Even easier to digest are pureed foods like smoothies and pureed soup. Going easy on your digestion can help reduce bloat and lead to a healthier gut.

As you heal, you will be able to tolerate raw foods better. Nobody wants to take a giant fistful of vitamins every day, but there are a handful of gut-healing supplements I often call upon to help my patients in digestive distress.

These can help speed healing and make a big difference in symptoms:. Lemons contain ample amounts of phytonutrients, vitamin C, and fiber which are all needed for supporting gut health. Vitamin C is a powerful antioxidant that helps to lower inflammation in the gut and boost the immune system.

It also works as a natural antimicrobial to bring balance to the bacteria in the microbiome. Lemons are also high in a type of fiber called pectin. Multiple studies have shown that these particular fibers balance bacteria and stimulate the growth of important probiotics in the microbiome like Bifidobacterium.

In order to really get the most positive impact on your gut health, I do not suggest using lemon juice as a stand-alone tonic. Try to keep as much of the pulp as you can with the lemon juice in your water since the pectin fiber and phytonutrients are mainly found in the lemon pulp.

Also, make sure the water is either warm or cold, not hot, as the hotter water denatures the Vitamin C. Research has shown that vinegar can mildly lower the growth of gram-negative bacteria like Pseudomonas aeruginosa and Staphylococcus aureus.

Higher LPS levels are implicated with a whole slew of inflammatory health problems as well as leaky gut syndrome. Apple Cider Vinegar specifically has been shown to have anti-yeast, anti-fungal, and antiviral benefits which are all helpful at supporting the microbiome and immune balance.

ACV is very acidic and may be hard to swallow as well as cause damage to tooth enamel and the throat. It is important to dilute 1 to 2 tablespoons in at least 1 ounce of water or juice. Digestive enzymes are proteins that break down the food you eat into smaller pieces that are easier for your body to absorb, utilize, and turn into energy.

This is not uncommon, especially in people who are over 50, have low stomach acid, or you have IBS or IBD. Fiber is essential for a healthy gut. Not only does it help you build up good gut bacteria, it keeps you regular and having healthy, solid bowel movements.

Fiber can be found in vegetables like artichokes, carrots, and broccoli. Exercise is great for all areas of your health, but it can also increase beneficial bacteria in your gut and overall bacterial diversity.

Digestive bitters are herbs that have a bitter taste including burdock root, bitter melon, and dandelion. Digestive bitters are taken with meals and work to stimulate the production of digestive enzymes that help break down food and make the digestion process easier on your gut. You can find digestive bitters in herbal tincture form but I personally love adding bitter greens into soups, salads, and stir-frys.

Ginger has been used for thousands of years to soothe stomach problems due to its anti-inflammatory properties. It also helps to alleviate heartburn and acid reflux as well as stimulate the production of stomach acid. Try adding ginger to more recipes or cut up fresh ginger root to make a gut-soothing tea to sip on.

If you believe you are experiencing conditions caused by poor gut health issues, it is important to consult with a medical professional before trying any treatment plans.

As an expert in gut health, my team and I provide you with the recommended testing and labs, followed by the right solutions for your health and its unique needs. As one of the first functional medicine telehealth clinics in the world, we provide webcam health consultations for people around the globe.

We do not aim to diagnose, treat, cure or prevent any illness or disease. Information is shared for educational purposes only. You must consult your doctor before acting on any content on this website, especially if you are pregnant, nursing, taking medication, or have a medical condition.

Our content may include products that have been independently chosen and recommended by Dr. Will Cole and our editors. If you purchase something mentioned in this article, we may earn a small commission.

Will Cole, DNM, IFMCP, DC is a leading functional medicine expert who consults people around the globe, starting one of the first functional medicine telehealth centers in the world. Named one of the top 50 functional and integrative doctors in the nation, Dr.

Will Cole provides a functional medicine approach for thyroid issues, autoimmune conditions, hormonal imbalances, digestive disorders, and brain problems. He is the host of the popular The Art Of Being Well podcast and the New York Times bestselling author of Intuitive Fasting , Ketotarian , The Inflammation Spectrum and the brand new book Gut Feelings: Healing the Shame-Fueled Relationship Between What You Eat and How You Feel.

Email Address. How To Heal Your Gut: A Complete Functional Medicine Guide To Restoring Microbiome Health. ARTICLE CONTINUES BELOW. Email Address Required. What are the signs of an unhealthy gut? Bacterial imbalances Your microbiome contains a delicate balance of bacterial and fungal species that live in symbiosis with you, but some of those species are pathogenic and can cause health problems if they are allowed to overgrow, crowding out more beneficial species — a condition called gut dysbiosis.

Histamine intolerance Another issue I often discover in patients with leaky gut syndrome and bacterial overgrowths is histamine intolerance , which is a dysfunction or deficiency of the enzymes that break down histamines — the chemicals produced during an allergic reaction.

Yeast overgrowth We all have some yeast in our gut microbiome, but overgrowths of yeast such as Candida albicans can cause chronic low-grade inflammation and immune stress. How do I know if my gut is healthy?

These are the labs that I typically recommend to my patients, to determine if any of these gut problems are a factor in a particular health case: 1.

Gut permeability labs I always run tests for Zonulin and occluding antibodies. A comprehensive stool analysis This test can uncover everything from the presence of parasites to bacterial imbalances to conditions like candida overgrowth or SIBO small intestinal bacterial overgrowth or SIFO small intestinal fungal overgrowth —any of which can negatively impact gut health.

Shop This Article. Will Cole's Personal Picks To Elevate Your Wellness. check it out. How long does it take to heal your gut?

How to heal your gut naturally 1. Elimination diet An elimination diet is my gold standard for uncovering hidden food intolerances. Rotating your food Variety is the spice of life as well as the salve to an inflamed gut.

Drinking bone broth regularly This superfood brims with collagen and minerals that can soothe and repair a damaged gut. L-Glutamine L-glutamine has been proven to improve gut permeability as well as prevent further deterioration of the gut.

Coconut oil How did we ever live without coconut oil? Eating more cooked foods Raw foods are packed full of nutrients but they can also be difficult to digest. Taking targeted natural supplements Nobody wants to take a giant fistful of vitamins every day, but there are a handful of gut-healing supplements I often call upon to help my patients in digestive distress.

These can help speed healing and make a big difference in symptoms: Colostrum : The lactoferrin in colostrum works as a prebiotic to feed good bacteria and fuel its growth. It also promotes cell growth in the intestines to repair a damaged gut.

Slippery elm: This natural botanical works as a demulcent to reduce inflammation in the gut. You can find this in tea or supplement form. Turkey tail: This adaptogenic mushroom works wonders against gut overgrowths like SIBO and candida overgrowth.

Try it in a warm drink. Deglycyrrhizinated licorice: Sip on licorice tea to soothe and heal your gut lining and ease digestive trouble. Marshmallow root: This root supports the repair of a damaged gut lining by coating the stomach to protect it against increased inflammation.

You can find this in tea or supplement form as well. Lemon Water Lemons contain ample amounts of phytonutrients, vitamin C, and fiber which are all needed for supporting gut health. Apple Cider Vinegar Research has shown that vinegar can mildly lower the growth of gram-negative bacteria like Pseudomonas aeruginosa and Staphylococcus aureus.

Digestive enzymes Digestive enzymes are proteins that break down the food you eat into smaller pieces that are easier for your body to absorb, utilize, and turn into energy.

Eat more fiber Fiber is essential for a healthy gut. Exercise Exercise is great for all areas of your health, but it can also increase beneficial bacteria in your gut and overall bacterial diversity. Digestive bitters Digestive bitters are herbs that have a bitter taste including burdock root, bitter melon, and dandelion.

Ginger Ginger has been used for thousands of years to soothe stomach problems due to its anti-inflammatory properties. Seeking help from a functional medicine doctor If you believe you are experiencing conditions caused by poor gut health issues, it is important to consult with a medical professional before trying any treatment plans.