Top 13 Gut Health Tips

1. Get enough fiber in your diet

According to Cassie Madsen, a registered dietitian nutritionist specializing in Gut Health and Nutrition, fermentable fiber, typically derived from soluble fiber, serves as nourishment for the beneficial bacteria in the digestive tract. As a result, the bacteria generate useful substances like vitamins and short chain fatty acids that enhance overall health.

Fiber offers not only a positive impact on digestive health, but also aids in relieving constipation, regulating blood sugar levels, and reducing levels of “bad” cholesterol.

Other foods packed with fiber also include:

• Nuts and seeds
• Beans and legumes
• Cruciferous vegetables
• Root vegetables
• Whole fruits
• Whole grains (like oatmeal, brown rice, and quinoa)

2. Eat more fermented foods

Fermentation, a technique that dates back thousands of years, is a traditional way of preserving food.

Incorporating fermented foods in your diet can provide you with numerous benefits as they are broken down by probiotics, known as the beneficial bacteria that exist in a healthy gut. These foods can effectively enhance the diversity and health of your microbiome while also lowering inflammation. Some fermented foods that you should include in your diet are:

• Yogurt
• Sauerkraut
• Kimchi
• Kefir
• Miso
• Kombucha
• Pickles. Look for the ones in the refrigerated section with “fermented” or “probiotic” on the label.

If you are fond of fermented foods and can comfortably digest them, try making your own fermented vegetables at home and aim to have one serving every day.

Fermented foods may not be suitable for all individuals as they can lead to bloating and discomfort. To alleviate this issue, you could commence with tiny portions, even a solitary bite, and test diverse fermented foods in order to determine what is most compatible with your body, as suggested by Stuck.

If you experience bloating from fermented foods, you can simply concentrate on consuming diverse options of fruits and veggies.

3. Stay hydrated

Consuming sufficient water provides numerous health advantages, such as boosting skin health and enhancing brain function, while also affecting your microbiome. Adequate water consumption is beneficial in maintaining digestive and intestinal lining health, according to Stuck. “Proper hydration aids in the absorption of crucial nutrients like electrolytes and vitamins, promoting gut health.”

Carrying a reusable water bottle is an easy method to ensure sufficient intake of water. With a water source readily available, drinking enough water becomes a consistent practice during the day.

4. Wind down and destress

Your gut health can be adversely affected by heightened levels of stress. For instance, stress can trigger major symptom flare ups in a prevalent condition known as irritable bowel syndrome (IBS).

Experiencing stress is natural and inescapable, but when stress factors persistently affect your life and you lack coping mechanisms to keep them in check, it can lead to negative impacts on your physical wellbeing, as well as your digestive health. One consequence of prolonged stress is chronic conditions such as:

• Fatigue
• Muscle tension
• Anxiety
• Increased chances of developing heart disease
• Insomnia
• Hormonal imbalances

According to Stuck, one can assist their digestive system by going to bed earlier, engaging in a 10 minute walk following lunch, consulting with a therapist, or allowing an additional day of rest during periods of busyness.

5. Food variety is key

Professor Tim Spector, ZOE’s scientific co-founder, agrees with Dr. B’s recommendation of consuming 30 various plant-based foods each week. An individual should attempt to diversify their diet by incorporating plant-based foods of different colors to “eat the rainbow.” These foods contain high levels of fiber and polyphenols, which are favored by “good” gut microbes. Further information regarding polyphenols will be discussed shortly.

Compared to the standard Western diet that offers limited variety, the Mediterranean diet consists of a wide range of vegetables. Research has revealed that individuals who adhere to the Mediterranean diet display a greater presence of beneficial intestinal microorganisms and a diverse gut microbiome – indicating a well-functioning digestive system.

Positive health outcomes have been associated with a Mediterranean diet, according to researchers. It is believed by certain scientists that alterations in the gut microbiome may attribute to these health advantages.

ZOE’s fecal examination is useful in discovering the composition of the 15 beneficial and harmful microorganisms present in your gut, which can aid in selecting the most effective dietary options to enhance gut well-being.

6. Eat more fruits and vegetables 

Consuming more plant-based foods can aid in maintaining a healthy gut, even if you are not a vegetarian or vegan. Typically, fruits and vegetables are abundant in fiber, which acts as the primary source of nourishment for the microorganisms in your gut.

Polyphenols are present in a variety of plant-based foods. Due to their low absorption rate in the intestines, they tend to travel to the large intestine where the majority of gut bacteria resides.

Microorganisms consume polyphenols and transform them into diverse bioactive substances. Researchers have demonstrated that polyphenols possess numerous health advantages, potentially resulting from their interaction with the bacteria in your gut.

An important point to note is that there is evidence suggesting that polyphenols promote the growth of beneficial gut bacteria, while limiting the growth of harmful bacteria. Thus, consuming fruits and vegetables containing higher levels of polyphenols can contribute to maintaining a healthy gut microbiome.

7. Choose nuts and seeds

A diverse and healthy gut microbiome can be achieved through a diet that is abundant in fiber and polyphenol-rich nuts and seeds, which also offer beneficial omega-3 fatty acids. Studies indicate that diets high in omega-3 fatty acids have a direct correlation with a diverse gut microbiome.

In addition to promoting the growth of healthy gut bacteria, incorporating healthy fats into your diet can enhance your cardiovascular well-being and lower the possibility of experiencing blood sugar surges following carbohydrate consumption. Recommended nuts and seeds to include in your meals are:

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• Reworded: The nut known as cashews.

• The nuts that come from the hazel tree are called hazelnuts.

• Pine nuts cannot be classified as nuts from a botanical standpoint, as they are actually the edible seeds of pine trees.

• Reword the following passage without change in meaning: Pistachios are a type of nut that are commonly used in food preparation, snacking, and baking. These small, greenish nuts are packed with nutrients such as healthy fats, protein, dietary fiber, and antioxidants. They have a unique, slightly sweet flavor that is enjoyed by many people around the world. Pistachios are also used to make various desserts, such as ice cream, cakes, cookies, and pastries. They are a popular ingredient in Middle Eastern cuisine and are often served as a garnish on top of savory dishes. Pistachios are a well-known kind of nut that is frequently employed in cooking, snacking, and pastry-making. These minute, greenish nuts are loaded with nutrients like good fats, protein, dietary fiber, and antioxidants. They have an exclusive, faintly sweet taste that is appreciated by people all over the world. Pistachios are also used for preparing different sweets like ice cream, cakes, cookies, and pastries. They’re a frequently used ingredient in Middle Eastern cuisine and typically served as a decoration on top of savory dishes.

• Seeds of the chia plant.

• Seeds from a pumpkin

• Seeds of the hemp plant.

• Seeds from the sunflower plant

• Seeds of the sesame plant.

8. Add legumes to your diet

Chickpeas and lentils are legumes that are rich in dietary fiber, as well as a prebiotic fiber named galactooligosaccharide that nourishes beneficial gut microorganisms. Research has suggested that galactooligosaccharide may help to maintain the stability of your gut microbiome and promote the growth of Bifidobacteria, a prevalent type of good gut bacteria.

Starting with these legumes is a good idea.

• Reword the following passage to convey an identical message: Chickpeas

• The food item known as lentils should be rephrased.

• Beans that have been cooked by baking.

• Soybeans cannot be eaten raw and must be cooked before consumption.

• Kidney beans that are red in color.

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• Beans that are called pinto.

9. Choose whole grains

The gut microbiome can benefit from the consumption of whole grains as they are an excellent source of fiber. A 2019 review analyzed the impact of whole grains on gut bacteria and discovered that out of 42 studies, 39 indicated that eating whole grains is linked to a more varied gut microbiome.

Whole grains that are commonly consumed include:

• Oats – keep the meaning the same.

• Bulgur is a cereal food made from the cracked parboiled groats of several different wheat species.

• Reworded: “Quinoa”

• Reworded: The term “buckwheat” remains the same in meaning.

• Rewritten: Written correctly or spelled without errors.

10. Eat prebiotic foods

Prebiotics can be found in a wide variety of foods such as fruits, vegetables, nuts, grains, and legumes. These prebiotics are essentially fibers that are instrumental for feeding the “good” bacteria in the gut. It is important to note that prebiotics and probiotics should not be mistaken with each other as the latter consists of live microorganisms.

Prebiotics nourish the gut bacteria and pass through the digestive tract undigested. Fructans and oligosaccharides are among the various compounds that function as prebiotics. Foods that are abundant in prebiotics are:

Reword the following passage with an equivalent meaning: Assortment of edible produce.

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• There are several ways to rephrase the word “watermelon” depending on the context. Here are a few examples: 1. The juicy fruit with green skin and red flesh is known as a watermelon. 2. Watermelon is a type of fruit that is perfect for summer picnics. 3. The large, sweet fruit that grows on a vine and is often eaten in slices is called a watermelon. 4. A watermelon is a refreshing snack that is high in water content and low in calories. 5. The watermelon is a popular summertime treat enjoyed by people all over the world.

• Reframing the wording while preserving the original meaning: Blueberries.

• Please provide a text to be rephrased.

• Nectarines are a variety of fruit.

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Grain-based breakfast foods

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• Reworded: Barley remains unchanged in meaning.

• Reword the following passage so that the meaning remains unchanged: Oats

• Bread made from rye flour.

• Crackers made of rye.

• Reworded: There are different types of couscous, which is a traditional North African dish made from tiny steamed balls of semolina.

• Bran obtained from wheat.

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• Reword the given text while retaining the original meaning: Cashews

• The nuts known as pistachios.

Reword the following passage without changing its original meaning: Vegetables

• Reworded: The plant known as chicory remains unchanged in regards to its meaning.

• Artichokes from Jerusalem

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• Leeks are vegetables that belong to the same family as onions and garlic.

• One type of cabbage is called savoy cabbage.

• Peas that are green.

11. Eat probiotic fermented foods

Live bacteria are present in probiotic foods, which could enhance the variety of bacteria in your gut. Although studies in humans are inadequate, there are indications that eating such foods may promote the proliferation of beneficial bacteria and assist in boosting overall well-being.

Foods that are fermented with probiotics are:

• Yogurt that is made without any artificial additives is known as natural yogurt.

• Kefir is a fermented milk drink that contains beneficial probiotics for gut health.

• Reword the following statement without changing its essence: “Kombucha” Kombucha

• There is no need to rephrase the text “sauerkraut” as it is already a simple and clear one-word statement.

• Reword the following passage with the same intended message: “pickles” Modify the given text while retaining its original intended meaning: “pickles”

• Please provide a context or a full text that includes the word “miso” as it cannot be rephrased without any information or text to work with.

• “Tempeh” could be paraphrased as follows:

• Kimchi is a Korean dish made from fermented vegetables such as cabbage and radishes, mixed with spices and seasonings.

• Cheeses that are unpasteurized but have gone through the aging process.

12. Drink coffee

Dr. Nicola Segata, one of the authors of the study, stated that ZOE’s research indicates a potential correlation between coffee consumption and greater microbiome diversity.

13. Avoid ultra-processed foods

It is advisable to restrict the consumption of ultra-processed foods, which are subjected to industrial processing, as they contain excessive amounts of refined sugars, salt, additives, and unhealthy fats.

According to ZOE’s findings, individuals who consume a considerable amount of heavily processed foods have a higher probability of having an excess of unfavorable bacteria in their digestive system compared to those who frequently steer clear of such foods. Similarly, those who seldom consume ultra-processed foods tend to harbor more favorable bacteria in their gut.