How to help improve your gut health

That friend who won’t stop talking about gut health, the microbiome and fermented foods? Turns out she might be on to something.

Your gut does a lot more than help you digest food. It plays a role in your immune system, mood, brain function and even your weight. While people have been thinking about gut health for centuries, researchers are still learning how it all works. Here’s what we know right now — and what you can do to help support your gut health.

The bacteria in your gut

Your gut — specifically your colon — is home to trillions of bacteria. Two main groups, firmicutes and bacteroides, make up most of them.

These microorganisms feed on what you eat. Different types of bacteria thrive on different foods. Bacteroides tend to do well with fiber-rich, whole foods, while firmicutes are more likely to flourish with refined carbohydrates and added sugars.

So, a diet heavy in things like pizza, pasta, white bread and sugary drinks can shift that balance — and may affect your health.

In some cases, this imbalance can even influence cravings. Certain bacteria may increase your desire for refined carbs, creating a cycle where you keep reaching for the same types of foods.

Foods for better gut health

The good news? Small changes to your diet can make a meaningful difference.

To support a healthier gut:

• Add more fiber-rich foods, including fruits, vegetables, whole grains, nuts, seeds and legumes.
• Cut back on refined carbs like white bread, pastries and sugary drinks.

This doesn’t have to be complicated. At breakfast, try oatmeal topped with fruit instead of something sugary. At lunch, swap fast food for a salad with vegetables and beans. Snack on fruit or a handful of nuts. At dinner, aim to fill your plate with vegetables and whole grains.

Over time, these choices help support the kinds of bacteria your gut needs to function well.

Probiotics for gut health

You’ve probably heard about prebiotics and probiotics — and they really do work together.

Prebiotics are found in high-fiber foods and help feed the good bacteria in your gut. Certain types of fiber, like inulin and pectin, are especially helpful. Foods like onions, garlic, sweet potatoes, plantains, miso, jicama and artichokes are good sources.

When your body breaks down these fibers, it produces compounds that can help reduce inflammation and support healthy blood sugar levels.

Probiotics, on the other hand, are live microorganisms that help add to your gut’s population of good bacteria. You can find them in fermented foods like yogurt, kefir, sauerkraut, kimchi, pickled vegetables and kombucha.

A quick note: Not every product labeled “probiotic” is a healthy choice. Some packaged foods add probiotics to items that are otherwise high in sugar or low in nutrients — more of a marketing move than a meaningful health benefit.

Try probiotic supplements

If you’re looking to go a step further, probiotic supplements may help support gut health, but they’re no substitute for a healthy diet.

Research on probiotics is still evolving. Scientists are studying how specific strains may affect certain conditions, including weight and inflammation. For example, some studies suggest that bifidobacterium lactis may help reduce inflammation.

That said, not all probiotics are created equal. For them to be effective, the bacteria need to be alive when you take them and survive long enough to reach your gut.

If you’re considering a supplement, look for high-quality options that are third-party tested and talk with your doctor about what might be right for you.

Other ways to support gut health

Gut health isn’t only determined by what you eat. Stress, for example, can affect digestion, increase stomach acid and even change the balance of bacteria in your gut. Finding ways to manage stress — whether that’s through exercise, mindfulness or simply taking breaks — can make a difference.

Sleep matters, too. Poor or disrupted sleep has been linked to changes in gut bacteria, which may, in turn, affect sleep quality.

Researchers are still learning how all these factors connect. But one thing is clear — your daily habits, from what you eat to how you rest, all play a role in supporting your gut health.