Tips to Improve Your Gut Health

The gut contains trillions of bacteria, fungi, and viruses. Together, they're known as the gut microbiota. They help keep you healthy in several ways.

The gut supplies nutrients from food to the cells in your body. It also uses and produces vitamin K, which helps with blood clotting and bone health.

The gut also helps your body fight infection and manage energy use. A healthy gut can reduce anxiety and improve mood. When you have a healthy gut, you have regular bowel movements and minimal gas and bloating. You will also have steady energy throughout the day.

But when you have an unhealthy gut, you may have symptoms like bloating, diarrhea, belly pain, or constipation. A poor gut can also lead to problems like brain fog, joint pain, and headaches. And it may cause other bowel problems like irritable bowel syndrome (IBS) and inflammatory bowel disease, such as Crohn's disease and colitis.

There are a few things you can do to help your gut stay healthy.

• Eat enough fiber. Fiber-rich foods, like vegetables and grains, are important for gut health. These foods contain a type of fiber called inulin. This fiber is a prebiotic, which feeds gut microbiota. While prebiotics are healthy, the fiber can irritate people who have conditions that cause diarrhea.
• Eat probiotic foods. Probiotics are types of bacteria or yeast that have health benefits. They're found in fermented foods like yogurt and kimchi. Probiotics help keep the natural balance of organisms in the intestines. They reduce the growth of harmful bacteria to help keep the gut healthy. Probiotics are also sold as dietary supplements. Since there are several forms of probiotic supplements, ask your doctor which form is best for any conditions you may have. These supplements can be helpful for gut health, but they are not a substitute for healthy foods. If you need help changing your diet, talk to a dietitian.
• Stay active. Exercise like walking, cycling, yoga, or swimming is good for gut health.
• Manage stress. Keep an eye on your stress levels. Chronic stress can prevent the gut from working like it should. If you need tools for managing stress, a counselor can help.