Improve and Reset Gut Health: Foods and Supplements to Try

The complexity of the gut and its importance to overall health are of particular interest to the medical community.

A gut with high numbers of different strains of gut bacteria may be associated with better mental and physical health.

Many aspects of modern life can affect your gut microbiome, including:

Potential signs of a disrupted gut microbiome include:

Stomach disturbances can indicate an unhealthy gut. These may include:

A healthy gut will have less difficulty processing food and eliminating waste, which may lead to fewer of these symptoms.

These symptoms can also result from health conditions that affect the gut, so it’s best to talk about concerning symptoms with a doctor to rule out other causes.

A diet high in processed foods and added sugars can decrease the amount of “good” bacteria and diversity in your gut.

Some 2020 research suggests that eating too much sugar may lead to increased inflammation throughout the body. Inflammation can be the precursor to many diseases.

If you eat high amounts of sugar, your gut health may be compromised.

Gaining or losing weight without changing your diet or exercise habits may indicate an unhealthy gut. An imbalanced gut can affect your ability to absorb nutrients, regulate blood sugar, and store fat.

If you’re experiencing unintentional weight changes, particularly unexplained weight loss, it’s best to talk with a doctor to rule out any serious underlying causes.

A 2020 review suggests that an imbalance in gut bacteria may be linked to fragmented sleep and short sleep duration, potentially leading to fatigue.

The review found that probiotics improved sleep quality.

Skin conditions like psoriasis may be related to the types of bacteria present in the gut.

It’s possible that having lower levels of beneficial bacteria can affect the body’s immune system and skin health.

Many studies have found connections between the gut and the immune system.

An unhealthy gut may increase systemic inflammation and affect the functioning of the immune system. This may play a role in the development of autoimmune diseases, in which the body attacks its own cells.

Food intolerances result from difficulty digesting certain foods. They are different from food allergies, which happen when the immune system reacts to certain foods.

Food intolerances, like lactose intolerance, may be linked with the levels of certain bacteria in the gut.

Food intolerance can lead to trouble digesting the trigger foods and symptoms such as:

• bloating
• gas
• diarrhea
• abdominal pain
• nausea

You may be able to improve 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.

Not getting enough or sufficient quality sleep may impact your gut health, which may, in turn, contribute to further 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.

Eating slowly may also reduce 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.

Staying hydrated benefits your health overall and can help prevent constipation. It may be a simple way to promote a healthy gut.

Prebiotics provide “food” that promotes the growth of beneficial bacteria in the gut, while probiotics are live good bacteria themselves.

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.

When choosing a probiotic or prebiotic supplement to improve your health, it’s best to speak with a healthcare professional first.

You may have a food intolerance if you have symptoms such as:

You might want to try eliminating common trigger foods to see if your symptoms improve. If you can identify and avoid a food or foods that are contributing to your symptoms, you may see a positive change in your digestive health.

If you’re eliminating foods, it’s best to work with your doctor to prevent nutritional deficiencies and unnecessary restrictions.

Reducing the amount of processed, sugary, and high fat foods that you eat can lead to better gut health.

Eating a diet high in fiber is thought to contribute to a healthy gut microbiome as well. Additionally, foods high in micronutrients called polyphenols, may have a beneficial effect on your gut.

Polyphenols are present in:

• vegetables
• fruits
• coffee
• tea
• wine

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 and cause imbalances in your gut.

Certain foods actively promote the growth of beneficial bacteria and can contribute to your overall health.

These foods for gut health include:

Examples of high fiber foods include:

• legumes, like black beans and chickpeas
• whole grains, like oats and quinoa
• vegetables, like broccoli and asparagus
• nuts, like almonds and pistachios
• fruits, like apples and peaches

According to a 2019 study in rodents, garlic may increase gut microbiome diversity and improve gut health.

A small 2018 study of 49 people similarly found that aged garlic extract increased diversity and levels of beneficial bacteria. Still, further research in humans is needed.

Collagen-rich foods such as bone broth and salmon skin may be beneficial for both overall health and gut health.

A 2021 study indicated that supplements with collagen may benefit the gut microbiome in mice, though further research is needed in humans.

• citrus fruits
• broccoli
• meat
• eggs
• nuts

The human gut is complex. While research is ongoing, it seems clear that the gut microbiome impacts whole-body health.

A healthy gut can help support your immune system, mood, sleep, digestion, and overall health.

Lifestyle and dietary strategies can help support a healthy gut microbiome that may indirectly help reduce your chance of other health conditions.