Impacts of gut bacteria on human health and diseases. Int J Mol Sci. Bolte LA, Vich Vila A, Imhann F, et al. Long-term dietary patterns are associated with pro-inflammatory and anti-inflammatory features of the gut microbiome.

Olvera-Rosales LB, Cruz-Guerrero AE, Ramírez-Moreno E, et al. Impact of the gut microbiota balance on the health—disease relationship: the importance of consuming probiotics and prebiotics.

Akbar A, Shreenath AP. High fiber diet. In: StatPearls. StatPearls Publishing; Caetano MAF, Castelucci P. Role of short chain fatty acids in gut health and possible therapeutic approaches in inflammatory bowel diseases. World J Clin Cases.

Dietary fibre modulates the gut microbiota. Satokari R. High intake of sugar and the balance between pro- and anti-inflammatory gut bacteria. Cuevas-Sierra A, Milagro FI, Aranaz P, Martínez JA, Riezu-Boj JI. Gut microbiota differences according to ultra-processed food consumption in a spanish population.

Dahiya D, Nigam PS. Antibiotic-therapy-induced gut dysbiosis affecting gut microbiota—brain axis and cognition: restoration by intake of probiotics and synbiotics. Bruno G, Zaccari P, Rocco G, et al. Proton pump inhibitors and dysbiosis: Current knowledge and aspects to be clarified.

World J Gastroenterol. Nagpal R, Newman TM, Wang S, Jain S, Lovato JF, Yadav H. Obesity-linked gut microbiome dysbiosis associated with derangements in gut permeability and intestinal cellular homeostasis independent of diet.

J Diabetes Res. Liu BN, Liu XT, Liang ZH, Wang JH. Gut microbiota in obesity. Gui X, Yang Z, Li MD. Effect of cigarette smoke on gut microbiota: state of knowledge. Front Physiol. Day AW, Kumamoto CA. Gut microbiome dysbiosis in alcoholism: consequences for health and recovery.

Front Cell Infect Microbiol. Dimidi E, Cox SR, Rossi M, Whelan K. Fermented foods: definitions and characteristics, impact on the gut microbiota and effects on gastrointestinal health and disease.

Frankenfeld CL, Hullar MAJ, Maskarinec G, et al. The gut microbiome is associated with circulating dietary biomarkers of fruit and vegetable intake in a multiethnic cohort. J Acad Nutr Diet. Leeming ER, Johnson AJ, Spector TD, Le Roy CI.

Effect of diet on the gut microbiota: rethinking intervention duration. Valido E, Stoyanov J, Bertolo A, et al. Systematic review of the effects of oat intake on gastrointestinal health. J Nutr. Wei L, Singh R, Ro S, Ghoshal UC.

Gut microbiota dysbiosis in functional gastrointestinal disorders: Underpinning the symptoms and pathophysiology. JGH Open. Yoo JY, Groer M, Dutra SVO, Sarkar A, McSkimming DI.

Gut microbiota and immune system interactions. Arzani M, Jahromi SR, Ghorbani Z, et al. Gut-brain Axis and migraine headache: a comprehensive review. J Headache Pain. Seo H, Yoon SY, ul-Haq A, et al.

The effects of iron deficiency on the gut microbiota in women of childbearing age. Clapp M, Aurora N, Herrera L, Bhatia M, Wilen E, Wakefield S. Clin Pract. Hrncir T.

Gut microbiota dysbiosis: triggers, consequences, diagnostic and therapeutic options. Use limited data to select advertising. Create profiles for personalised advertising. Use profiles to select personalised advertising. Create profiles to personalise content.

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List of Partners vendors. Wellness Digestive Health. By Jillian Kubala, RD. Jillian Kubala, RD. Jillian Kubala, MS, is a registered dietitian based in Westhampton, NY.

Jillian uses a unique and personalized approach to help her clients achieve optimal wellness through nutrition and lifestyle changes. In addition to her private practice, Jillian works as a freelance writer and editor and has written hundreds of articles on nutrition and wellness for top digital health publishers.

health's editorial guidelines. Medically reviewed by Robert Burakoff, MD. Robert Burakoff, MD, MPH, is a board-certified gastroenterologist who serves as vice chair of Ambulatory Services at Lower Manhattan Hospital and professor of medicine at the Weill Cornell Medical College.

learn more. In This Article View All. In This Article. How To Repair Your Gut Health. Foods For Gut Health. Unhealthy Gut Symptoms. This is different than a food allergy , which is caused by an immune system reaction to certain foods. Research indicates that food intolerances, like lactose intolerance, may be caused by poor quality of bacteria in the gut.

This can lead to trouble digesting the trigger foods and symptoms like:. There is also some research indicating that food allergies may be related to gut health.

You may be able to improve and reset your gut health through lifestyle and diet changes. Consider trying one or more of the following to improve your gut health naturally:. 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. MindBodyGreen provides third-party-tested supplements made with high quality ingredients. Our testers and dietitians discuss whether MindBodyGreen…. Vitamins are for athletes to stay healthy. You may get all you need from the food you eat.

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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. Your gut bacteria play several important roles in your health.

Here's how your gut bacteria can influence your weight. Are probiotics good for your digestive health? We explain the connection, plus the benefits and risks to these healthy bacteria. Probiotics contain live microorganisms that can support and enhance your healthy gut bacteria.

This article reviews whether timing matters when it…. Blind loop syndrome is a rare condition that occurs when food stops moving through or slows down through part of your small intestines. Energy drinks come with some potentially serious health risks.

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Norovirus doesn't usually cause a rash but sometimes causes hives. Learn what other stomach bugs might cause a rash. Some studies suggest that smoking can slow the function of your gallbladder, but the overall findings are mixed.

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Health Conditions Discover Plan Connect. Nutrition Evidence Based How Does Your Gut Microbiome Impact Your Overall Health? By Ruairi Robertson, PhD — Updated on April 3, 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.

It also has antibacterial and antiviral properties that help support your immune system. There are tons of ways you can add garlic to your diet, from delicious melting potatoes to cozy casseroles. High in prebiotic fiber, mushrooms also contain several compounds that may have medicinal properties.

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Was this helpful? 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. Use different cleaning products. Avoid smoking. Eat a vegetarian diet. Share on Pinterest By eating a vegetarian diet, a person may improve their gut health. How we reviewed this article: Sources. Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations.

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