How to Improve Gut Health: 12 Science-Backed Tips to Support Your Gut Naturally

10 min readJump to:Why Gut Health Matters12 Science-Backed Habits to Improve Gut HealthSigns and Symptoms of an Unhealthy GutWhen to See a DoctorHow Long It Takes to Improve Your Gut HealthThe gut is the sneaky main character of your body’s ecosystem. It’s closely connected to many other systems in the body, which means it affects way more than you might think. That’s why it’s imperative to stay on top of your gut health.“Gut health” refers to the health of your gut microbiota, the colony of microorganisms, such as bacteria, fungi, and viruses that live inside your intestines and stomach. “It is completely intertwined with your body’s physiology, and the way your biology functions is dependent on these microorganisms,” says Will Bulsiewicz, MD, author of The Fiber Fueled Cookbook. Your microbiome also responds dynamically and dramatically to your diet and lifestyle, producing chemicals that can spread throughout the body and brain. “They can have an effect on so many aspects of your body and how it works,” he adds.Meet the experts: Will Bulsiewicz, MD, is a board-certified internist and gastroenterologist and author of The Fiber Fueled Cookbook. Karl Kwok, MD, is a gastroenterologist at Kaiser Permanente in Los Angeles. Amy Burkhart, MD, RD, is an integrative medicine physician and gut health expert in Napa, California.Fortunately, taking care of your gut health is pretty straight-forward, and you can do most the heavy lifting with well-planned nutrition, sleep, and stress management interventions. Consider this your no-BS guide on how to do just that.Why Gut Health MattersThe gut microbiome is extremely connected to pathways involved in immunity, energy, lipid, and glucose metabolism, and almost “talks” to other organs, according to a 2022 review of articles on the gut microbiome and health in the journal Gut. As such, irregularities in the gut microbiome have been associated with diseases including obesity, type 2 diabetes, hepatic steatosis, intestinal bowel diseases (IBDs), and several types of cancer, per the review. An unhealthy gut can also increase your risk for heart and neurological diseases, allergies, and inflammatory bowel disease, according to the National Institute of Environmental Health Sciences.Additionally, a 2023 study in Nature Aging looked at the gut microbiomes of 1,575 people in China ages 20 to 117. The centenarians (those at least 100 years old) had youth-associated features in their guts, compared to the other older adults.So, it’s important that you take care of your gut for your long-haul health—here’s how.12 Science-Backed Habits to Improve Gut HealthEat produce."I advocate that patients eat a diet rich in fruits and vegetables, which promotes an equilibrium in the gut bacteria and has an anti-inflammatory effect," says Karl Kwok, MD, a gastroenterologist at Kaiser Permanente in Los Angeles. Plant compounds called phytochemicals have been shown to boost beneficial bacteria, a 2022 review in the International Journal of Molecular Sciences found. Aim for two servings of fruit and three servings of veggies per day, the USDA recommends.Prioritize fiber.Fiber is key for overall wellness: It’s good for your digestion, heart health, blood sugar control, and psychological health, research has shown. “Fiber is the key source of nutrition for gut microbes,” says Dr. Bulsiewicz. It can also boost the composition, diversity, and richness of the microbiome, per research.Increase your fiber intake with our Ultimate Protein + Fiber GuideThere are two main types of fiber: soluble and insoluble. Soluble fiber dissolves, making a gel that slows digestion, according to the National Library of Medicine. It's fermented in the gut, promoting the growth and diversity of beneficial intestinal bacteria, per research in Molecules. (In general, the more diverse your microbiome, the healthier your gut!) Insoluble fiber, on the other hand, is more difficult to digest, so it bulks up your stool. (Think: the type of fiber found in roughage, like broccoli and the skin of apples.) Both types of fibers are necessary for a good gut, healthy poops, and also heart health.Recommendations for fiber intake depend on age and sex, but women typically need 22 to 28 grams per day, according to the 2020–2025 Dietary Guidelines for Americans. Here are some of the best fiber-filled foods to add to your plate each day:OatsStrawberriesBrussels sproutsBeansSeedsChickpeasLentilsCeleryCauliflowerAvocadoGet a dose of prebiotics, probiotics, and postbiotics.Prebiotics are types of carbohydrates that make their way to your colon undigested, where your gut microbes feast on them. At that point, the party begins: They’re fermented by gut bacteria, a process that produces short-chain fatty acids, which have multiple perks, including lowering inflammation, supporting the immune system, protecting against cancer and diabetes, and helping to manage weight, according to 2022 research in Foods. Bananas, garlic, chickpeas, and oats are rich in a type of prebiotic fiber, says Dr. Kwok.Probiotics are live microorganisms (also known as live active cultures) that can help populate your gut with the “good” bacteria. Foods such as miso soup, sauerkraut, kefir, kombucha, and Greek yogurt contain live active cultures that add beneficial bacteria to your microbiome. People who followed a diet high in fermented foods (slowly increasing to six servings per day) for 10 weeks improved gut bacteria diversity and decreased inflammation compared with those on a high-fiber diet, according to a small study.With probiotics, different strains are used for different purposes. To better understand if you need one (or what you need), talk to your doctor first.Postbiotics are the end products of probiotics and prebiotics that can feed good gut bacteria, says Amy Burkhart, MD, RD, an integrative medicine physician and gut health expert in Napa, California. Foods with postbiotics include buttermilk, seaweed, fermented foods, fiber-rich foods, and cottage cheese, she says.Get enough B12. Nutrient deficiencies can affect microbiome health, says Dr. Burkhart, and B12 in particular (found in salmon, tuna, beef, yogurt, and fortified breakfast cereal) may be associated with bacterial diversity and abundance, according to a review in Advances in Nutrition. You may be at greater risk of B12 deficiency if you're vegetarian or vegan, according to research. If you follow a plant-based diet, ask your doctor at your next appointment if you need to be tested.Limit ultra-processed foods (UPFs).A standard American diet is packed with UPFs, such as fast food and sugary bevs, which may promote inflammation and potentially alter gut microbiome diversity, says Dr. Kwok. No one’s asking you to totally give up your favorite cookies—it's all about moderation. See if eating more whole foods makes a difference in your digestive health. At the very least, the added fiber will probably help you poop more, leading to increased day-to-day comfort.Hydrate. It's no secret that drinking water is essential for your overall health and well-being, and it directly impacts your gut health, too. “Dehydration leads to inflammation,” says Dr. Burkhart. Hydration can impact various gut-related dynamics like intestinal inflammation, gut barrier dysfunction, and fecal microbiota, according to a 2022 study in Annals of Nutrition and Metabolism. So, keep your water bottle handy.Sleep well. Aim for seven to eight hours of sleep every evening. Poor sleep has been linked to disruptions in the gut microbiome in several studies, says Dr. Burkhart.Additionally, go to bed on time. Just as your body runs on a circadian rhythm, so do your microbes. “They are sensitive to the time of day, just as much as we are,” Dr. Bulsiewicz explains. (This is your gentle nudge to stop the before-bed scrolling session one to two hours before you go to sleep!) As for the ideal bedtime? Around 10 p.m. is a solid plan, but at the very least, try to close your eyes when you start to feel sleepy. And for optimal rest, you may want to set your thermostat to 65 to 67 degrees.Commit to daily movement.“Regular exercise creates positive changes in the gut microbiome,” says Dr. Burkhart. Performing moderate to high-intensity exercise for 30 to 90 minutes at least three times per week for eight weeks was found to shift the microbiome in both healthy people and those who had health conditions, according to a 2023 review of 28 studies in Nutrients.Try staying active on your commute. People who spent time actively commuting—walking or cycling—had an increase in the richness and diversity of certain health-promoting microbes, according to a 2022 study in PLOS One.Manage stress. You know how when you’re stressed, you can feel it in your stomach? There’s evidence that stress changes the balance of your gut health community. Now’s the time to develop the stress management strategies that speak to you, whether it’s your favorite breathing exercise (diaphragmatic or box breathing, for example), reading, going out for a run, or spending time in nature.Use antibiotics wisely. Antibiotics don’t kill only bad bacteria; they go after the good stuff too, upsetting the balance of your gut, per 2024 research in Medicine in Microecology. Of course, there are many times when you need antibiotics. Just make sure you’re taking antibiotics only when you need them (for example, if you have strep throat or a urinary tract infection) and not when you don’t (they are completely useless for colds, a sore throat, the flu, and many sinus infections), according to the Centers for Disease Control and Prevention. They won’t help you get better in those cases, and they’ll just wipe out helpful bacteria in the process.Fall in love with mocktails. Point blank: Limit or eliminate alcohol intake, as it’s a well-known gut irritant, says Dr. Burkhart. The best way to gauge whether you need to cut back for the sake of your gut is by checking in with yourself: Are you having GI issues, joint or muscle pain, problems sleeping, energy dips, or mood problems after drinking alcohol? If so, nonalcoholic alternatives and mocktails can be a helpful solution.Consider supplements.Supps can be a good option if you absolutely know you can’t eat enough gut-supporting foods and are experiencing gut symptoms or have a chronic digestive disease. But despite the saturation of the probiotics market, the science isn’t quite there to say *exactly* which probiotic supplement is right for everyone.“The best probiotic will depend on the reason for taking it, your age, the [dosage] strength needed, and underlying health conditions,” Dr. Burkhart says, adding that you should discuss options with your healthcare provider.If you get the go-ahead, here are several expert-loved, top-rated supps to consider:Pendulum AkkermansiaCredit: CourtesyPromix Debloat Prebiotic + ProbioticsCredit: CourtesySeed Daily SynbioticNow 30% OffCredit: Joe LingemanSigns and Symptoms of an Unhealthy GutFrequent bouts of diarrhea or constipation. We all have less-than-ideal bowel movements from time to time (like after that spicy meal). But if it’s happening regularly and interfering with your day-to-day activities, that’s a sign to speak to your doctor.Frequent or bothersome bloating. Disorders such as irritable bowel syndrome (IBS), problems digesting certain carbohydrates, bacterial overgrowth in the small intestine, and other digestive diseases like chronic constipation and celiac disease can be behind that frequently bloated feeling, according to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK).Excessive gas. Most people pass gas eight to 14 times a day, but even up to 25 times is normal, according to the NIDDK. More frequent farts, or ones that come with extreme abdominal discomfort or pain, may be due to an overgrowth of or change in the bacteria in your small intestine, or a gut-related disorder.Abdominal discomfort. Bloating and gassiness can both contribute to stomach pain. If you feel uncomfortable in your abdominal area long after eating, or when you didn’t just consume a meal, keep tabs on your symptoms to have a discussion with your doctor.Symptoms in other areas of the body. Non-GI clues such as fatigue, muscle and joint pain, skin rashes, brain fog, headaches, and mood problems may also result from something funky happening in your gut. “Poor gut health, also known as dysbiosis, or an imbalance of gut bacteria, can cause a variety of symptoms. How it presents varies from person to person, and the reason for that is unknown,” says Dr. Burkhart.Red flag symptoms: There are three symptoms that should make you call your doc: frequent vomiting, unexplained weight loss, and blood in the stool, says Dr. Kwok. These are not generally caused by your gut microbiome being off and may have other, more alarming origins. (For instance, blood in the stool could be a sign of colon cancer or another bowel disease.) If you’re also noticing GI problems along with additional body-wide symptoms (joint pain, skin rashes, an uptick in headaches), call your doc.When to See a Doctor“We all get bloated or have indigestion sometimes,” says Dr. Bulsiewicz. “It doesn’t mean that every time we’re bloated, we have a GI problem and need to be concerned.”However, it’s really tough to self-diagnose gut issues. That’s where an evaluation from your doctor can differentiate normal from may-be-a-problem belly puffiness or gas, for instance. If any of the symptoms listed above are chronic, meaning, they “interfere with activities of daily living, especially on a recurring basis,” and have lasted three months or longer, you should seek the help of a healthcare professional, says Dr. Burkhart.How Long It Takes to Improve Your Gut HealthChanging your gut health is a process. “It’s impossible to say, ‘by so-and-so date, you’ll [feel] different,’” says Dr. Bulsiewicz.That said, the gut microbiome can be altered pretty quickly. In fact, people who upped their fiber intake to 40 to 50 grams per day (which is way above the average daily recommendation) for two weeks had measurable changes in the composition of their gut microbiome, per 2021 research in mSystems. Additionally, certain bacteria that ferment fiber, such as Bifidobacterium and Lactobacillus, were among the bacteria that grew more plentifully.But Dr. Bulsiewicz says that by making tweaks to your lifestyle and diet, “within a month, you’ll start to have a dramatic shift in your microbiome. And if you sustain that habit, it’ll keep going.”So, give a few of those lifestyle changes a try—then add in more over time. That way, you’ll stay consistent, and keep your gut health in point for the long haul.