One more reason plants are critical? Fiber, a nutrient that animal-derived foods don't provide, keeps your bowels moving and digestive system running smoothly. One type of fiber called insoluble fiber sweeps the gut lining and helps bulk up stools to make them easier to pass.

The other type of fiber, called soluble fiber, forms a gel that helps hydrate stools, also making them easier to pass, Nielsen explains.

Most Americans get an average of only about 15 grams of fiber a day, even though the recommended intake calls for 25 to 38 grams daily.

This matters because your intestinal bacteria essentially eat what you eat, so consuming a colorful and diversified diet means your gut will also have a greater diversity of nutrients available to them. Thirty might sound overwhelming at first, but consider something like a bowl of oats with blueberries, hemp hearts, soy milk, and cinnamon.

If you already love fermented things like kimchi, tempeh, kombucha, and sauerkraut, consider yourself lucky, because these are excellent, gut-healthy foods that help your digestive system thrive.

Want proof? After following a high-fermented-foods diet with an average of 6. Not only are fermented foods often made from nutrient-dense plant foods like soybeans, cabbage, and tea, they also contain something called commensal microbes, which Nielsen says help promote a diverse and healthy gut microbiome.

Here are a few of the healthiest fermented foods you can eat, and more on their many health benefits. Stress is a natural part of life, but too much stress, especially when left unchecked, can wreak havoc on your health in a number of ways, including your gut health.

Boxer explains. Pimentel says. Play with your pet, read a book, watch a funny TV episode, or take a yoga class. Boxer says.

No gym membership? No problem. Try climbing the stairs in your apartment building or the stands at your local high school football stadium. Grab a jump rope and head outside. Dance to your favorite upbeat songs for 20 minutes, or hit the road for a brisk walk that gets your heart rate up.

How many times have you heard this piece of advice? Boxer says, adding that sleep or lack thereof can also affect the foods you choose to eat the next day.

Most people in a sleep-deprived state reach for chips and cookies over carrots and kale, because impulse control is lower, hunger and satiety cues get skewed, and the body craves quick calories for energy when under-slept. Staying hydrated helps everything from daily cognitive function to energy levels to metabolism.

It matters for gut health, too, since hydration is a key factor in keeping you regular. Many people run to the doctor for a prescription whenever they have a sniffle or sneeze, pressure the doctor for antibiotics, and often get their way.

Boxer says, explaining that they can eliminate or change existing populations of microorganisms. If antibiotics are a necessity, he recommends eating probiotic-rich foods , like kimchi, sauerkraut, miso, yogurt, and kombucha, or taking a probiotic supplement to help counter the damage the antibiotics might cause.

While there are hundreds of these supplements on the market, Dr. For the best advice, ask your doctor which over-the-counter probiotic they suggest, or if simply eating more probiotic foods will do the trick.

Wiertsema SP, van Bergenhenegouwen J, Garssen J, Knippels LMJ. The interplay between the gut microbiome and the immune system in the context of infectious diseases throughout life and the role of nutrition in optimizing treatment strategies.

Isolauri E, Sherman PM, Walker WA eds : Intestinal microbiome: functional aspects in health and disease. 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. What We Do. Strategic Initiatives. Program for Art in Public Spaces. Executive Committee. Aperture: Women in Medicine. Portraits of Strength.

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