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.

They are found in some types of: vegetables — for example leek, onion and garlic legumes — for example chickpeas, beans and lentils wholegrains — for example rye bread, barley and oats nuts — for example pistachios, cashews and almonds.

Aim to eat at least 30 different types of plant-based foods a week. Limit ultra-processed foods Eat foods that are as close to their natural state as possible to support your gut health.

Drink water Water is the best fluid to drink and provides benefits to gut health. Drinking plenty of water may also be linked to increased diversity of bacteria in the gut. Eat foods rich in polyphenols Polyphenols are plant compounds that may beneficially impact our gut microbiome.

Foods rich in polyphenols include: herbs and spices colourful fruits and vegetables nuts and seeds green and black tea coffee cocoa and dark chocolate. Eat slowly Chewing your food thoroughly and eating slowly may reduce digestive discomfort such as gas, pain and bloating.

Eat fermented foods Fermented foods External Link have undergone a process in which their sugars are broken down by yeast and bacteria. Fermented foods include: yoghurt kimchi sauerkraut kefir kombucha tempeh. Gut health and breastfeeding Breastfeeding helps an infant develop a healthy gut microbiome, which may help protect against certain health conditions later in life.

Gut health and exercise Regular cardiovascular exercise such as walking and cycling can stimulate the muscles of the gut to move digestive contents through the body. Exercise can also positively affect the gut microbiome. Gut health and stress Stress can impact your gut health. What you eat, your gut health and your mental health are all linked.

Gut health and sleep Not getting enough or sufficient quality of sleep may impact your gut microbiome and may contribute to digestive discomfort.

Gut health and probiotic supplements It is best to improve your gut health through food and other lifestyle factors rather than supplements.

Gut health and antibiotics While antibiotics can be very important and useful, they can also have a negative impact on your gut microbiome. Myths about gut health There are no miracle cures for good gut health. Where to get help Your GP doctor A dietitian Dietitians Australia External Link Food and Mood Centre, Deakin University External Link The Gut Foundation External Link.

Resources External Link , Food and Mood Centre, Deakin University. Blog External Link , Food and Mood Centre, Deakin University. How to improve your gut health External Link , Vic Health.

What you need to know about gut health External Link , Deakin University. Understanding gut health: Signs of an unhealthy gut and what to do about it External Link , Healthline. How your gut health affects your whole body External Link , WebMD. Your digestive system: 5 ways to support gut health External Link , Johns Hopkins Medicine.

Fermented foods External Link , ISAPP. Is my gut healthy? External Link , The gut health doctor. Individuals experiencing symptoms of poor digestion should consult a medical professional to find out what may be causing it.

Individuals who experience severe or ongoing digestive problems should consult a doctor. However, for mild digestion concerns, several home remedies may ease the issues.

Many people experience stomach discomfort before an exam or a big event, but sustained stress can affect the connection between the brain and the gut, causing ongoing problems. There is a link between physical and mental health , and reducing stress can have a positive impact on both.

The American Psychological Association recommends three key ways to manage stress:. It can be tempting to rush meals on a busy day, but this can cause indigestion and stomach discomfort. Take time to relax, particularly before and after eating. Mint tea is a home remedy for nausea and indigestion.

To make a simple mint tea:. Researchers have found that peppermint oil from the leaves may relieve symptoms of IBS — including stomach pain — in the short term.

However, more research is needed to fully understand the science behind this. Gentle exercise can help support healthy digestion.

Being upright and active allows gravity to help move food through the digestive system. For example, a slow walk around the block may ease bloating and reduce feelings of fullness. Physical activity increases blood flow to the muscles in the digestive system, which helps move the food along the digestive tract.

Gas can come from swallowing air when eating or drinking. The body also produces gas when digesting food. Trapped gas in the gut can cause bloating and stomach discomfort. Having a certain amount of gas is healthful, but some activities cause a person to swallow more air than usual, which can increase the amount of gas in the body.

Examples of these activities include:. Certain foods create more gas when they go through the digestive system. These include:. Gently rubbing the belly can help gas move through the body, which can help reduce stomach discomfort and bloating.

Microorganisms such as bacteria have partially or wholly broken down fermented foods. These microorganisms work to preserve food, and they may also benefit gut health. Bacteria occur naturally in the gut. Some help digest food, but others can cause problems with digestion if they are too abundant in the body.

Fermented foods contain bacteria that may help support a healthy digestive system. Incorporating these foods into the diet may help improve digestion.

More studies are needed in the future to learn more about how fermented foods affect the gut microbiome. Learn more about examples of fermented foods.

Fiber has a wide range of health benefits, from lowering cholesterol to reducing the risk of heart disease. It can also help improve digestion by regulating bowel movements.

According to the Dietary Guidelines for Americans — , the average adult should include around 30 grams of fiber in their daily diet. Good sources of fiber include:. A person should also drink plenty of liquids to ensure that the fiber absorbs enough water to easily pass through the digestive system.

Some foods and drinks trigger problems with digestion. These triggers can vary from person to person and keeping a food diary can help with identifying culprits. Take notes after meals, snacks, and drinks, highlighting any following digestive problems.

Then, try cutting out potentially problematic foods and drinks from the diet to see whether symptoms improve. Unless you have certain food requirements, the general recommendation is to stick to a maximum of three servings per week.

Instead of treating it as part of the main course, use processed or red meat in side dishes instead. You may also opt to change your menu by replacing meat with beans, as it contains the same amount of protein as meat.

The primary role of teeth is to break down foods into smaller pieces to aid in digestion. Smaller food pieces will enable the enzymes to break down food better in your digestive tract. Therefore, make sure to chew your food correctly and thoroughly.

Proper chewing may also prevent symptoms like heartburn and indigestion. Not eating regularly can lead to a confused and abnormal digestive system. The digestive process may not run smoothly as compared to when you stick to an eating schedule. Target to sit down for breakfast, lunch, and dinner around the same time each day.

You may also do this with in-between snacks. Improving your digestive health does not mean you have to make immediate and big changes in your lifestyle. We provide high-quality care from our doctors across California. For your convenience, use our office locator to find a clinic near you, or call We also offer telehealth services.

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In case of a medical emergency please dial Thank you. Skip to content Find a Location. Find a Provider. Patient Portal. Call Now. Tip 1: Eat a High-Fiber Diet A high-fiber diet assists the food entering your digestive tract to move continuously. Tip 2: Include Healthy Fats in Your Diet Good digestion , which gives you a feeling of satisfaction after every meal, requires good fat or omega-3 fatty acids.