Patients undergoing cancer treatment should always tell their care team when they notice bowel changes or are experiencing rapid weight loss or gain. Healthy bacteria already exist in your gut. But you have control over creating the environment for it to grow. Request an appointment at MD Anderson online or by calling My Chart.

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These foods introduce healthy bacteria into your gut, enhancing digestion and reducing the risk of gastrointestinal issues. Consider adding them as regular components of your meals or snacks to promote a thriving gut microbiome.

Chronic stress can disrupt the delicate balance of your gut flora. It triggers the release of stress hormones, which can affect the gut-brain axis and lead to digestive problems. Engaging in stress-reducing activities like yoga, meditation, or deep breathing exercises can alleviate these issues.

Taking time to relax, practicing mindfulness, and getting regular exercise are essential for optimizing your gut health. Prioritize self-care activities that help you unwind and manage stress effectively.

Proper hydration is crucial for maintaining a healthy gut. Drinking an adequate amount of water supports optimal digestion and prevents constipation. Aim to drink at least eight glasses of water per day. Additionally, herbal teas and coconut water can provide extra hydration while offering additional health benefits.

Avoid excessive consumption of sugary beverages or alcohol, as they can disrupt the gut microbiome and contribute to digestive issues.

Quality sleep plays a vital role in gut health. During sleep, the body repairs and restores itself, including the digestive system.

Poor sleep patterns have been associated with an increased risk of gastrointestinal problems. In addition to consuming proteins during mealtime, try to include protein-rich foods in your snacks.

Greek yogurt , nut butter with fruit, roasted chickpeas, and hummus with veggies can be delicious, convenient, and easy protein-rich snacks to have on hand. In addition to protein, probiotics also affect the signals sent throughout the body.

Probiotics are live microorganisms within foods that have health benefits when consumed. Probiotic-rich foods contain these live microorganisms. The microorganisms help the good bacteria in your gut and send signals to the brain.

These signals influence your mood and how you respond to stress. The gut-brain axis refers to the connection between your gut and brain. Active probiotics sold in supplement form are common, but food items readily contain probiotics too. Foods that have probiotics include fermented and cultured foods.

Cooking or canning probiotic-rich foods can destroy the live microorganisms. This means they no longer contain live cultures. Probiotic-containing foods include yogurt, miso, kimchi, sauerkraut, and kombucha. Another way to reduce the effects stress has on your gut is by including fiber in your diet.

Fiber is a part of plant-based foods that the human body is unable to break down. Our bodies benefit from fiber because it helps the good bacteria in our gut thrive by decreasing inflammation. Inflammation in the gut can affect brain function, promoting anxiety, depression, and stress 4. Some high-fiber food options include:.

Beans and Lentils: beluga lentils, black beans , chickpeas, edamame, and split peas. Fruits : apples, avocados, pears, kiwis, mangos, plums, and raspberries. Nuts and Seeds: almonds , chia seeds, flax seeds, and sunflower seeds,. Vegetables: artichokes, broccoli, cabbage, cauliflower, collard greens, eggplant , kale , and Swiss chard.

Whole Grains : barley, brown rice, oatmeal , popcorn, and whole wheat pasta and bread. Prebiotics can promote gut health when you are stressed. Prebiotics, like fiber, are part of food our bodies cannot break down. However, the microbes within your gut can digest and utilize them.

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Conventional produce is full of pesticides and artificial preservatives that harm gut health. Although our bodies cannot digest fiber, it has many essential roles— one of them being food for the good bacteria in our gut.

When these good bacteria flourish, it improves immunity, digestive health, mental health, and more. Fiber also helps eliminate toxins and waste from the body. Beans, legumes, seeds, fruits, and vegetables are generally high in fiber.

If you have kidney disease, always check the nutrition labels for other nutrients you need to limit, such as potassium. Probiotics are live cultures of bacteria that are good for our overall health and digestive system. These probiotics are in fermented foods, such as kimchi, yogurt, kefir, sauerkraut, and anything pickled.

Probiotics add to the healthy bacteria found in our gut, which are responsible for our overall health. The greater and more diverse that population of bacteria is, the better!

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YSM Events Newsletter. Social Media. Patient Care. YSM Home. Supporting Your Digestive System: Three Ways to Improve Gut Health. Avlin Imaeda, MD, PhD. Below, Imaeda shares the latest research on three ways to improve gut health.

Eat food in its whole, natural form. Exercise for at least 3 hours per week over multiple sessions, and include strength training two or more days per week. Sleep for 7 to 8 hours per night and stick to a regular schedule.

For gut health, it may be best to avoid artificial sweeteners altogether. Dan Buettner has traveled the world to identify the statistically happiest populations on earth. by Tim Spector, Professor of Genetic Epidemiology, King's College London When Morgan Spurlock famously spent….

Sign up for the BLUE ZONES® free weekly email where we bring you exclusive interviews, cutting-edge longevity news, and fresh tips for living better, longer. Related Articles. Is Bread Bad for You? Bread gets a bad rap for being very starchy and for characteristics that can spike….

Living Longer in Costa Rica. In America, only one in seven women older than are able to take care…. Your Gut Bacteria Doesn't Like Junk Food—Even If You Do. Load More. Get the Blue Zones Meal Planner! Get the Newsletter Sign up for the BLUE ZONES® free weekly email where we bring you exclusive interviews, cutting-edge longevity news, and fresh tips for living better, longer.

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Necessary cookies are absolutely essential for the website to function properly. This category only includes cookies that ensures basic functionalities and security features of the website. These cookies do not store any personal information. 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. Aside from the fact that these days, many meat brands are known for raising their livestock with antibiotics, which is detrimental to your gut, there have been several studies that show healthier microbiomes in vegetarians.

However, it is still unclear if this is due to the lack of meat being consumed, or the fact that vegetarians and plant-based individuals tend to consume a great deal more fibre than the average person. Getting enough rest is so important!

Studies have shown that people with erratic sleeping patterns run the risk of disrupting their microbiome and running the risk of developing inflammatory diseases. Try to make sure that you get at least 8 hours of sleep a night.

The microbiomes of physically active people are more healthy and diverse. It also has to be said that one of the best ways to de-stress after a long day is by working out.

Even just walking for 30 minutes a day could really impact your gut health, and help these little microbes continue to make sure that your stress levels are managed and your mental health stays intact.

Establishing balance in your life will support your mental and emotional health and optimize your gut and overall health. Stress can negatively affect your microbiome and you need a healthy microbiome to manage help you manage your stressors. Written by: CDHF Updated: June 7th, Facebook Twitter LinkedIn Print Email.