A small study from found that when people stopped smoking, they had more microbial diversity in their gut. A review of 13 studies confirmed smokers experienced a reduction in species diversity in their gut bacteria.

To be on the safe side, halt vaping activities too. Add gut health to the list of reasons you should hit the gym. A review found higher levels of gut microbial diversity in high level athletes. A study found that exercise increased the microbes that help reduce inflammation, fight insulin resistance, and support a healthy metabolism.

Once the participants stopped exercising regularly, their microbiomes went back to what they had been at the start. Sleep deprivation has been found to alter the bacteria in your gut.

Go to bed early — at least 30 minutes before you normally do on a weekday — for quality sleep. Fiber is key to a happy gut , especially indigestible fiber. Indigestible fiber , aka prebiotics, boost the bacteria you already have instead of adding new bacteria, like probiotics.

Feed the bacteria in your gut with:. Simple sugars feed bacteria and can lead to overgrowths of less beneficial or harmful bacteria and reduce diversity. Check out the ingredient list in breads, sauces, and condiments and keep your daily intake under the recommended limit of Fermented foods contain beneficial live bacteria.

Some examples include:. These probiotic foods can help improve intestinal health and digestion by supporting and introducing beneficial microbes. When choosing fermented foods, be sure to pick items that are low in sugar like unsweetened yogurt. Older studies have found that exposure to pets as infants and children can:.

Further research is needed to better characterize the effect of pet ownership on the human gut microbiome. Play outside. Lounge on the grass. Exposure to the natural microbes around us can help replenish our microbiota and encourage diversity.

Keep the early bedtime to wake up refreshed tomorrow and stay in sync with your circadian rhythm. Diets that are loaded with fruits and veggies and low in meat have been linked to more diverse microbiota and an abundance of good bacteria like Prevotella. Meat-heavy diets can increase the abundance and activity of microorganisms that have been linked to inflammatory bowel disease.

Proper hydration is key to keeping food moving through your intestines properly, and this movement is vital for a healthy gut. Antibacterial chemicals can cause antibacterial-resistant microbes and harm beneficial bacteria in your mouth.

Animal studies have found that stress reduces beneficial bacteria and increases harmful bacteria in the gut. Keep up a healthy sleep pattern and go to bed early to wake up sharp tomorrow.

Even partial sleep deprivation can alter your microbiome , and recent findings suggest that these changes reduce your cognitive function. A healthy, low stress lifestyle with an emphasis on sleep, exercise, and plant-based foods is the best way to support good gut bacteria.

This will have the single biggest impact. While your microbiome may change quickly with what you eat, there are no quick fixes or overnight miracle workers for a healthy gut. Mandy Ferreira is a writer and editor in the San Francisco Bay Area. You can keep up with her on her blog and on Twitter.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. Having healthy gut bacteria is important for your health. However, many diet, lifestyle and other factors can negatively affect the health of your gut.

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Getting enough fiber is crucial to overall gut health. Your GI tract is also essential in fighting off infectious agents and is linked to a healthy immune system, endocrine system and cardiovascular system. The health of your gut also impacts the health of your brain.

A healthy gut supports a healthy mood and promotes mental wellness. In fact, research has shown that gut bacteria may be associated with your risk of depression.

It should be no surprise that the foods you consume daily play a big role in keeping your gut healthy. To better understand the foods that can immediately impact your gut health, we share expert advice from Carolyn Williams, Ph.

When looking for foods that significantly impact your gut health, Williams recommends focusing on minimally processed whole foods, particularly fermented foods and fiber-rich foods like vegetables and fruit.

These gut-healthy foods typically fall into two groups: probiotics and prebiotics. Let's dive in! Pictured Recipe: Grilled Artichokes. Probiotics are beneficial bacteria in fermented foods. A study published in Cell found that adding probiotic foods to your daily diet is one of the best ways to boost your overall 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.

Also make sure you keep out an eye for dreaded hidden sources of monosaccharides. Sugar can sneak into foods you would never expect them to be. Keep an eye on sugar levels in things like smoothies, nut butters, protein bars, salad dressings and even in a gut-favourite… yogurt! Probiotics are chock-full of live bacteria that will help ensure your gut is populated by mostly the good types of microbes.

You can get a good probiotic supplement at your local health food store, however, make sure you ask your doctor what strains of cultures are best for you, and the condition you are trying to treat.

There are many probiotic products out there that claim to have live cultures but do not, so it is important to do your research beforehand and speak to a registered dietitian or health care professional about choosing a probiotic that is right for you. Antibiotics work buy wiping out any and all bacteria, which makes them very effective for treating illnesses, but very bad for your microbiome.

The antibiotic cannot recognize the difference between good gut bacteria and bad bacteria. Try to buy meat products that were raised without antibiotics, and if you do have to take an antibiotic, make sure to take a probiotic daily for the duration of your prescription to help replenish your gut bacteria.

Prebiotics are food for your microbiome! Here is a list of dietary prebiotics that should be staples in your home kitchen:. Fermented foods are another great source of probiotics. There are several other options that are a great source of good bacteria. Kombucha is becoming a very popular source of probiotics.

Aside from the fact that these days, many meat brands are known for raising their livestock with antibiotics, which is detrimental to your gut, there have been several studies that show healthier microbiomes in vegetarians. However, it is still unclear if this is due to the lack of meat being consumed, or the fact that vegetarians and plant-based individuals tend to consume a great deal more fibre than the average person.

Getting enough rest is so important! Studies have shown that people with erratic sleeping patterns run the risk of disrupting their microbiome and running the risk of developing inflammatory diseases.

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.

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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….

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Medically reviewed by Cynthia Taylor Chavoustie, MPAS, PA-C — By Megan Dix, RN, BSN and Erika Klein — Updated on January 29, Gut microbiome Effect on health Signs of an unhealthy gut What to do Foods for gut health FAQ Takeaway Poor gut health may manifest as fatigue, upset stomach, skin conditions, and autoimmune challenges.

What is the gut microbiome and why is it important? How does the gut microbiome affect your health? Frequently asked questions. How we reviewed this article: Sources. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations.

We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy. Jan 29, Written By Megan Dix, RN-BSN, Erika Klein. Medically Reviewed By Cynthia Taylor Chavoustie, MPAS, PA-C. Jan 11, Written By Megan Dix, RN-BSN, Erika Klein.

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