Understanding Your Gut Microbiome
Watch this informative video about how your gut microbiome works
How your gut microbiome impacts your overall health (Source: TED-Ed)
Improving Your Gut Health
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Eat More Fiber
Fiber-rich foods feed beneficial gut bacteria and promote diversity in your microbiome.
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Include Fermented Foods
Foods like yogurt, kefir, sauerkraut, and kimchi introduce beneficial probiotics to your gut.
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Limit Processed Foods
Highly processed foods can disrupt your gut microbiome and promote inflammation.
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Manage Stress
Chronic stress can negatively impact your gut health and microbiome balance.
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Get Enough Sleep
Quality sleep supports a healthy gut microbiome and overall digestive function.
Top Foods for Gut Health
Incorporate these foods into your diet to support a healthy microbiome
Yogurt & Kefir
Fermented dairy products rich in probiotics that help populate your gut with beneficial bacteria.
Fermented Vegetables
Kimchi, sauerkraut, and pickles provide diverse probiotics and support gut microbiome diversity.
Whole Grains
Oats, barley, and quinoa are rich in fiber that feeds beneficial gut bacteria as prebiotics.
Legumes & Beans
Lentils, chickpeas, and beans are excellent sources of fiber that support gut bacteria growth.
Garlic & Onions
These allium vegetables contain prebiotic fibers that nourish beneficial gut bacteria.
Bananas
Slightly underripe bananas contain resistant starch that acts as a prebiotic for gut bacteria.
Probiotics vs. Prebiotics
Understanding the difference and why both are important for gut health
Probiotics
Live beneficial bacteria that add to your gut microbiome
- Found in fermented foods
- Help restore gut balance
- Support digestion
- Boost immune function
Sources: Yogurt, kefir, kimchi, sauerkraut, kombucha
Prebiotics
Fiber that feeds the beneficial bacteria in your gut
- Found in high-fiber foods
- Nourish existing gut bacteria
- Promote bacterial diversity
- Support gut barrier function
Sources: Garlic, onions, bananas, oats, asparagus
Frequently Asked Questions
Common questions about gut health and microbiome
Common signs of an unhealthy gut include frequent digestive issues (bloating, gas, constipation, diarrhea), food intolerances, unintentional weight changes, sleep disturbances, constant fatigue, skin irritation, and autoimmune conditions.
Most people notice improvements in digestive symptoms within a few weeks of making dietary and lifestyle changes. However, significant changes to your gut microbiome diversity can take several months of consistent healthy habits.
For most people, a diet rich in probiotic and prebiotic foods is sufficient. However, probiotic supplements can be beneficial after antibiotic use, for specific digestive conditions, or when recommended by a healthcare provider.
Stress can directly impact gut health through the gut-brain axis. It can alter gut motility, increase intestinal permeability (leaky gut), change gut microbiota composition, and exacerbate digestive symptoms like IBS.
Yes, the gut-brain connection is well-established. Gut bacteria produce neurotransmitters like serotonin (about 90% of which is produced in the gut). An imbalance in gut bacteria has been linked to anxiety, depression, and other mood disorders.