Improving gut health involves fostering a balanced gut microbiome—the diverse community of microorganisms in the digestive system.

Eat a Diverse Diet

• Incorporate a wide variety of fruits, vegetables, whole grains, lean proteins, and healthy fats. Diversity in your diet helps promote a diverse microbiome.

Consume Prebiotics

• Prebiotics are fibers that feed beneficial gut bacteria. Foods rich in prebiotics include:

  • Garlic

  • Onions

  • Bananas

  • Asparagus

  • Oats

  • Apples

Add Probiotics

• Probiotics are live bacteria that support gut health. Sources include:

  • Yogurt with live cultures

  • Fermented foods like kimchi, sauerkraut, miso, and kefir

  • Supplements (consult a healthcare provider before use)

Stay Hydrated

• Drinking plenty of water supports digestion and the mucosal lining of the intestines, contributing to a healthy gut environment.

Reduce Sugar and Processed Foods

• Excess sugar and processed foods can disrupt the balance of gut bacteria and encourage the growth of harmful microorganisms.

Eat High-Fiber Foods

• Fiber improves digestion and fosters the growth of good bacteria. High-fiber foods include:

  • Beans

  • Lentils

  • Whole grains

  • Berries

  • Leafy greens

Limit Antibiotic Use

• Use antibiotics only when necessary, as they can deplete good gut bacteria. Discuss alternative treatments with your healthcare provider if possible.

Manage Stress

• Chronic stress can negatively impact the gut-brain axis, which affects digestion and gut microbiota. Practices like yoga, meditation, and mindfulness can help.

Get Enough Sleep

• Quality sleep is essential for gut health. Aim for 7–9 hours of sleep per night to allow the gut microbiome to regenerate.

Exercise Regularly

• Moderate exercise supports a healthy microbiome. Activities like walking, cycling, or swimming can be particularly beneficial.

Avoid Smoking and Limit Alcohol

• Smoking and excessive alcohol consumption can harm gut microbiota and increase inflammation.

By adopting these habits, you can nurture a healthy gut, which in turn improves digestion, boosts immunity, and supports overall health. Always consult with a healthcare professional for personalized advice, especially if you have specific gut-related issues.