10 Easy Ways to Improve Gut Health

Looking for an alternative to expensive probiotics? Here are 10 wallet-friendly ways to improve gut health and reap the rewards of a flourishing microbiome.

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how to improve gut health - young woman who makes a heart shape by hands on her stomach.
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How to improve gut health naturally

At any given moment, there are trillions of bacteria living in your gut. Known as a “microbiome,” this culture of microscopic organisms is essential to gut health, playing a role in everything from the digestion of food to the regulation of metabolism. What’s more, research suggests the condition of your microbiome can also impact your mood and your ability to fend of illness.

Although the market is saturated with expensive probiotics that can give your microbiome a boost, it turns out you can actually change your internal ecosystem simply by adapting your lifestyle.

“The gut microbiota is very dynamic, so if you start taking up healthy food habits, it will respond and will modify very quickly—even within 48 hours,” says Corinne Maurice, an assistant professor at McGill University, who is also the Canada Research Chair in Gut Microbial Physiology and a CIFAR Azrieli Global Scholar for Humans and the Microbiome. But to improve gut health in the long-term, you need to stick to those healthy habits, because the benefits can disappear just as quickly. Here’s expert advice on how to improve gut health naturally.

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Foster gut health by diversifying your diet

Maurice explains that most people who are sick with a gut-related disease—or even other conditions, like diabetes and allergies—have one thing in common: a lack of variety in their microbial populations. It’s clear that a healthy gut is a diversely-populated gut, and one of the best ways to build a diverse bacterial community is to eat a wide range of healthy foods.

Don’t miss our ultimate guide to healthy grocery shopping.

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eat yogurt
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Eat yogurt and kefir for a healthy gut

Consuming cultured dairy products, such as yogurt and kefir, introduces healthy bacteria into your gut. Those bacteria may not take up permanent residence there, but they can have positive effects even while passing through. A 2017 study found that, when a strain of bacteria that’s common to yogurt was ingested by mice, it regulated their moods. This has led scientists to believe the bacteria could have the potential to treat depression in humans, too.

Here are the best sources of protein, according to Canada’s Food Guide.

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Don’t give up cheese in the name of gut health

Could cheese be good for gut health? It seems increasingly likely. A study conducted by the American Chemical Society found that people who ate cheese had higher levels of a certain byproduct of gut bacteria that’s been associated with a reduction in cholesterol. There’s a caveat, however: Maurice says it’s mostly unpasteurized cheeses that have those good-for-you microbes.

Find out 10 more foods you should stop demonizing.

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Be diligent about your dental health

It might seem strange to mention oral hygiene when discussing how to improve gut health, but it’s all connected. Multiple studies, including one conducted by Cornell University and the University of Gothenburg, Sweden, have found that harmful forms of bacteria that grow in the mouth often make their way into the gut or even the bloodstream. Regular brushing can keep those potentially harmful microbes in check-and your gut bacteria in balance.

Here’s exactly how long you should be brushing your teeth.

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How to improve gut health - whole grains
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Cook whole grains

Whole grains, like quinoa, barley and oats, have dietary fibre that can’t be broken down by your intestines. That means they reach your colon intact, where they become food for the microbes and can help boost their populations. “When we give these [whole grains] to animals or humans, we note an increase in microbial diversity,” says Maurice.

Here are 12 easy ways to get more fibre in your diet.

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Snack on nuts

Like grains, nuts are also packed with fibre. In a 2016 study published in the journal Advances in Nutrition, researchers found that mice that were fed walnuts experienced changes in their gut microbes and developed fewer instances of colon cancer.

Learn how to spot the signs of colon cancer.

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Spice things up

Cooking with spices like garlic, ginger and turmeric doesn’t only make your meals delicious; it can also curb the growth of harmful bacteria in your gut. “These spices actually contain very powerful antibacterial chemicals,” says Maurice. “But they’re not bad for your good bacteria; they’re bad for your bad bacteria.”

Here are 10 healing herbs and spices worth adding to your meals.

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Dark chocolate for gut health
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Indulge in dark chocolate

Dark chocolate contains fibre and plant-based molecules called polyphenols. Since both of these compounds are difficult for the intestines to digest, they can travel deep into your gut where they’re fermented and metabolized by microbes. This process in turn releases health-promoting anti-inflammatory chemicals.

Here’s more expert advice on how to heal your gut.

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Sip some polyphenols

A 2013 study from the journal Food Research International found that drinking black tea and red wine could improve the bacterial composition in the gut. That’s because, like chocolate, wine and tea contain microbe-feeding polyphenols.

Here’s what can happen to your body when you drink tea every day.

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Don’t give up on antibiotics

Ever heard that taking antibiotics can throw your microbiome out of whack? It’s true to an extent, as antibiotics have a habit of destroying the microbes in your gut indiscriminately; but, as Maurice notes, there’s no other therapeutic alternative at the moment. Instead of avoiding antibiotics altogether (or failing to take the full dose as prescribed by your doctor), she recommends counteracting the effects on your gut by eating a diverse diet or even taking a probiotic temporarily.

Now that you know how to improve gut health, find out the sneaky reasons you’re bloated all the time.

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