Each person has between to different kinds of bacteria living throughout their body, but gut bacteria make up the largest number where they are found in the intestines and colon.

There are many types of bacteria in Gut, many of them are highly helpful and even necessary for a healthy body, while some are toxic to human health. There are trillions of microbes present in your gut. It would be quite challenging to thrive without the gut bacteria as each of them play a different role in your body.

For example, it helps in digestion, and improves the immune system, mental health, and heart health. Gut bacteria play very important roles in the human body. As humans grow, our gut bacteria expand to many different types of bacteria.

This diversity is considered very beneficial for our health in some of the following ways, gut bacteria benefits include: 2. The digestive process of fibers in the gut depends on specific bacterial species.

This procedure is crucial since fibers may reduce the risk of cancer, diabetes, heart disease, and weight gain. Bifidobacteria, one of the earliest forms of bacteria to start growing in children, also aids in the early development of babies by assisting them in the digestion of broken milk sugars, which are crucial for their healthy growth.

Additionally, the microbiome can impact gut health and may contribute to intestinal illnesses including Irritable Bowel Syndrome IBS and inflammatory bowel disease IBD. However, certain healthy bacteria can improve gut health and reduce symptoms of IBS.

such as: Bifidobacteria and Lactobacilli. The microorganisms in your gut also regulate how well your immune system works. Through interactions with immune cells, the bacteria in your stomach can control how your body responds to infections.

A healthy interaction between the immune system and gut microorganisms is crucial. It helps the body respond to infections, tolerate benign germs, avoid an autoimmune reaction, and generally promote health.

When everything is working as it should, the stomach sends out signals that support the development of a robust immune system and the control of immunological reactions. In exchange, the immune system helps the microbiome by introducing helpful microorganisms. There are numerous ways in which the gut microbiota can enhance brain health, by: 2.

A few types of bacteria can help in the production of neurotransmitters, which are compounds present in the brain. For instance, the antidepressant chemical serotonin is predominantly produced in the stomach. The brain and intestines are physically connected by millions of nerves.

Therefore, by controlling the impulses sent to the brain by these neurons, gut bacteria may also have an effect on brain health. Numerous studies have shown that people with a range of psychiatric issues have different bacterial species in their stomachs than people who are healthy.

Accordingly, gut flora may have an impact on mental health. In terms of cardiac health, gut bacteria have two opposing effects. Good gut bacteria like Lactobacilli may aid in lowering triglycerides and cholesterol while raising HDL cholesterol. As a result, heart disease risk is decreased.

On the other hand, chemicals contained in red meat and other animal-based dietary sources turn into trimethylamine N-oxide TMAO , which is implicated in blocked arteries and leads to heart attacks or strokes.

The gut flora may help regulate blood sugar, which may lessen the risk of developing type 1 and type 2 diabetes. It was shown that the variety of the microbiome significantly reduced before the onset of type 1 diabetes. It also found that the prevalence of a number of harmful bacterial species increased prior to the onset of type 1 diabetes.

This could be caused by the kind of bacteria in their guts. In light of the information previously provided, maintaining a healthy balance in your gut flora is crucial for general wellbeing.

So here are some strategies to enhance gut flora: 4. Many studies have found connections between the gut and the immune system. An unhealthy gut may increase systemic inflammation and alter the proper functioning of the immune system. This may lead to autoimmune diseases , where the body attacks itself mistaking its cells and organs for harmful invaders.

Food intolerances are the result of difficulty digesting certain foods. This is different than a food allergy , which is caused by an immune system reaction to certain foods. Research indicates that food intolerances, like lactose intolerance, may be caused by poor quality of bacteria in the gut.

This can lead to trouble digesting the trigger foods and symptoms like:. There is also some research indicating that food allergies may be related to gut health. You may be able to improve and reset 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. A few ways to lower stress may include:. Not getting enough or sufficient quality of sleep may have serious impacts on your gut health, which can in turn contribute to more 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.

Chewing your food thoroughly and eating your meals more slowly may lower 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.

One study also found that people who drank more water had less of a type of bacteria that can cause gastrointestinal infections. Staying hydrated benefits your health overall and can help prevent constipation. It may also be a simple way to promote a healthy gut. While research is ongoing, adding a prebiotic or probiotic supplement to your diet may help improve your gut health.

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. You can try eliminating common trigger foods to see if your symptoms improve.

Reducing the amount of processed, sugary, and high fat foods that you eat may lead to better gut health. Eating a diet high in fiber likely contributes to a healthy gut microbiome as well. You may also positively impact your gut by eating foods high in micronutrients called polyphenols present in:.

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.

You can eat certain foods that actively promote the growth of beneficial bacteria, contributing to your overall health. These superfoods for gut health include:. Research indicates that high fiber foods have a positive impact on gut health.

These foods include:. According to a study in rodents, garlic may increase gut microbiome diversity and improve gut health. A small study of 49 people similarly found that aged garlic extract increased diversity and levels of beneficial bacteria.

Still, more research in humans should be done. Fermented foods are great dietary sources of probiotics. Examples include:. Research suggests that consuming these foods may improve the gut microbiome.

Collagen-rich foods such as bone broth and salmon skin may be beneficial for both overall health and gut health. A study indicated that supplements with collagen may benefit the gut microbiome in mice, though further research is needed. To help your body make collagen, try eating more:.

Each of these elements varies in different people, influencing their gut microbiomes in different ways. This variation results in individuals having unique gut microbiomes. According to one small study of 16 people, fasting was linked to lower levels of a bacteria that promotes colorectal cancer.

Research in animals also shows the benefits of fasting. A study in fruit flies found that intermittent fasting appeared to improve gut health and increase lifespan. Another study in mice indicated that fasting promoted the growth of beneficial gut bacteria and reduced inflammation in the intestines.

Some studies have found no impact of probiotics on the gut microbiome. Still, other research suggests that probiotics may significantly affect the makeup of the gut microbiome and positively impact other areas of health, like immunity.

You can improve your gut health by taking steps to improve your overall health. This can include eating more fiber-rich foods, eating fewer ultra-processed foods, getting enough sleep, and managing your stress levels. Some signs of unbalanced gut bacteria can include upset stomach, unintentional weight changes, and fatigue.

The human gut is complex. While research is ongoing, it seems clear that the gut microbiome impacts whole-body health. A healthy gut contributes to:. Lifestyle and dietary changes may positively affect not only your gut health but your overall health.

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This means feeding the population of microorganisms with prebiotics — foods that will help all of these desirable gut bugs grow and thrive inside your digestive tract. Everyone has a unique mix of microorganisms living inside them. Some of these come from your mother, conferred during pregnancy, delivery, and, potentially, breastfeeding.

Others are introduced by the foods you eat, and your environment. Probiotics found in fermented foods and drinks — such as yogurt, cheese, kefir, kimchi, and sauerkraut — can add desirable organisms to your gut.

But not all varieties of these foods have probiotics; it depends on how they are processed. Sometimes foods that naturally contain probiotics are then cooked or heated, killing the microorganisms and any potential health benefits along with them, says Fung.

Try adding them into one or more daily meals for the biggest benefit. Sip a yogurt smoothie for breakfast, or put a forkful or two of sauerkraut alongside your sandwich at lunch. Research has shown that a traditional Western diet — heavy on fat, sugar, and animal meat — creates a toxic environment for healthy microbes and can even change the proportion of different types of bacteria inside your body, she says.

In short, your healthy gut microbes will suffer on a diet of hot dogs and French fries. What beneficial bacteria love, says Fung, is fiber. When fiber enters your digestive system, enzymes from the microbiota help to break it down, producing substances called short-chain fatty acids. Experts think that having more of these fatty acids changes the pH inside your colon, making it less hospitable to some damaging types of microorganisms.

Vegetables and fruits also contain healthy fiber. Other good prebiotic sources include garlic, bananas, onions, asparagus, and seaweed. Over all, the goal should be to make sure your diet contains a good balance of probiotics and prebiotics.

If you feed your gut well, it may repay you in better health. As a service to our readers, Harvard Health Publishing provides access to our library of archived content.

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It is important to give them the right fuel to have a balanced gut microbiome. The best way to maintain a healthy microbiome is to eat a range of fresh, wholefoods, mainly from plant sources like fruits, vegetables, legumes, beans, nuts and wholegrains.

Fibre is important for our gut health for many reasons. Fibre can affect the function of our gut, for example, the digestion and absorption of nutrients, how quickly or slowly things move through and the quality of our stools. The breakdown of fibre by our gut bacteria can also create important products which can influence the development of gastrointestinal conditions such as bowel cancer.

Fibre has other benefits to our health apart from the gut, for example, reducing our risk of developing heart disease and type 2 diabetes. Fibre is only found in foods that come from a plant. Australian adult women should be aiming to eat at least 25g of fibre a day, and men 30g.

Prebiotic fibres, which are not found in all high fibre foods, may be especially helpful for our gut microbiome, as they can act as a fertiliser for the healthy bacteria in our gut.

The diversity of food on your plate can help lead to a more diverse microbiome, which is an indicator of a healthy gut microbiome. While almost all foods have had some kind of processing , it is best to eat foods that are minimally processed.

These foods retain their nutritional value and do not usually have added sugar , salt , unhealthy fats or additives such as emulsifiers and artificial sweeteners, all of which may impact your gut health.

Unprocessed foods include fruits, vegetables, wholegrains, unflavoured dairy , eggs, seafood, poultry and lean red meat. Ultra-processed foods include deli meats such as ham and salami, many breakfast cereals, ready-made meals, sweet desserts and many packaged snacks such as chips.

Water is the best fluid to drink and provides benefits to gut health. Water assists with the breakdown of food, so that your body can absorb nutrients. Water also assists with softening stools, helping prevent constipation.

Chewing your food thoroughly and eating slowly may reduce digestive discomfort such as gas, pain and bloating. Fermented foods External Link have undergone a process in which their sugars are broken down by yeast and bacteria.

While research into fermented foods is limited, the bacteria found in some fermented foods have been linked with digestive health and other benefits. Breastfeeding helps an infant develop a healthy gut microbiome, which may help protect against certain health conditions later in life.

Regular cardiovascular exercise such as walking and cycling can stimulate the muscles of the gut to move digestive contents through the body.

Stress can impact your gut health. Manage your stress levels by exercising regularly, getting enough sleep, socialising, using relaxation techniques and eating well. Not getting enough or sufficient quality of sleep may impact your gut microbiome and may contribute to digestive discomfort.

It is best to improve your gut health through food and other lifestyle factors rather than supplements. There are many nutrients in wholefoods that cannot be packaged into a single supplement. Nutrients in foods also interact with each other in a helpful way and this cannot be replicated in a pill.

Many people are interested in taking probiotic supplements. In some cases, there is research to support taking a probiotic, however just like medications, you need to take a specific probiotic for the health condition you are trying to manage.

While antibiotics can be very important and useful, they can also have a negative impact on your gut microbiome. Antibiotics aim to kill the harmful bacteria when you have an infection or illness, but in doing so they can remove some of the beneficial bacteria in your gut.

Research into gut health is relatively new and understanding of this complex topic is developing. Be careful of non-evidence-based information about gut health. Focusing on eating healthily with the tips suggested on this page is the best evidence we have so far.

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Gut health. Actions for this page Listen Print. Summary Read the full fact sheet. On this page. What is gut health and gut microbiome? Why gut health is important Signs of an unhealthy gut How to improve your gut health Gut health and diet Gut health and breastfeeding Gut health and exercise Gut health and stress Gut health and sleep Gut health and probiotic supplements Gut health and antibiotics Myths about gut health Where to get help.

The health of your gut can impact both your physical and mental health. It is understood that there are links between gut health and: the immune system mental health autoimmune diseases endocrine disorders — such as type 2 diabetes gastrointestinal disorders — such as irritable bowel syndrome and inflammatory bowel disease cardiovascular disease cancer sleep digestion.

Signs of an unhealthy gut Your gut microbiome can be affected by: stress too little sleep lack of physical activity eating too many ultra-processed foods smoking and drinking alcohol taking antibiotics.

How to improve your gut health You may be able to improve your gut health through lifestyle and diet changes. Gut health and diet Your gut bacteria are influenced by what you eat.

Eat a high fibre diet Fibre is important for our gut health for many reasons. Foods that are high in fibre include: vegetables beans and legumes fruit bread and cereals nuts and seeds.