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Top 13 Gut Health Tips

April 17, 2025 By Paul



The latest health trend focuses on the wellness of the gut. Over the past decade, the number of Google searches for “gut health” has skyrocketed, and #GutTok TikTok influencers have gathered an audience of millions of people. Unlike harmful health fads, embracing gut health could bring significant advantages to your physical and mental health.

Gut Health

The condition of your digestive microbiome is what is meant by gut health. This microbiome comprises mostly bacteria and countless microscopic organisms that are crucial not only for digestion, but also for enhancing your overall health and wellness.

The International Food Information Council conducted a 2021 survey wherein 24% of the participants deemed digestive health as the most crucial element of their overall well-being. The mounting occurrence of digestive issues may account for the surge in focus on gut health. A case in point:

  • The number of hospitalizations and financial costs of inflammatory bowel disease have increased steadily since 1993.
  • Between 60 and 70 million people in the United States are affected by a digestive disease and gastrointestinal symptoms are very common.

If you are experiencing persistent digestive issues, an autoimmune disorder, or psychological problems, investigating your gut may offer potential relief.

According to Rachel Stuck, who is a registered dietician nutritionist and Director of Wellness and Curriculum at Ixcela, while there is much to discover, we can rely on the fact that promoting gut health is a valuable approach to lessening various negative symptoms and lowering the chances of chronic disease.

Signs you have an unhealthy gut

When the microbiome of your gut is in good health, there is no conflict between the “good” and “bad” bacteria. However, if this equilibrium is disturbed, a condition called dysbiosis arises. The bacterial balance is incredibly fragile, and even minor disruptions can cause dysbiosis. Some regular causes of dysbiosis include:

  • Eating a diet of mostly processed food
  • Consuming few fruits and vegetables
  • Eating excess starch and sugar
  • Not managing high stress levels
  • Smoking cigarettes 
  • Taking antibiotics
  • Regular alcohol consumption
  • Not getting enough sleep
  • Not exercising enough

In case of an imbalanced microbiome, you will be prompt in detecting it. Ordinary indications of an unhealthy digestive system involve:

  • Diarrhea, loose stools, or constipation
  • Gas and bloating
  • Stomach pain or discomfort

Stuck contends that besides the traditionally-recognized gastrointestinal symptoms, there is an assortment of other indications of an unwholesome gut.

  • Brain fog
  • Sleep struggles
  • Skin inflammation like acne
  • Hormone imbalances
  • Food sensitivities
  • Emotional imbalances
  • Weakened immune system

Observe that an unwell digestive system can cause various impacts on your emotional state. Continue reading to discover the tips registered dietitians suggest to enhance and preserve a healthy gut.

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.

It is recommended that women should consume 25 grams of fiber daily, while men should aim for 38 grams. According to Madsen, it is preferable to obtain fiber through food rather than supplements. One easy way to increase fiber intake is by consuming unprocessed whole grains such as whole wheat bread, oatmeal, and brown rice.

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)

Make sure to stay hydrated when you boost your fiber consumption to avoid constipation. You may experience temporary side effects such as gas, bloating, or diarrhea as your body adapts to the increased dietary fiber.

2. Eat more fermented foods

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

During fermentation, foods are altered by bacteria causing them to undergo partial breakdown, which results in changes in their properties — such as milk transforming into yogurt or cucumbers into pickles — and renders them consumable for extended periods with safety.

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.”

It is crucial to note that the suggested consumption of water per day is 125 ounces for males and 91 ounces for females. However, it is imperative to understand that this guideline is not absolute as it might differ based on individual factors such as physical exertion, metabolism, and body mass.

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.

Here’s a handy suggestion: You can schedule a reminder alarm on your phone for every hour to prompt you to have some water or another healthy, low-sugar beverage.

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:

  • Please provide the original text to be rephrased.

  • Reworded: The specified food item is walnuts.

  • 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.

It is essential to take note that if you do not consume a substantial amount of fruits, vegetables, and nuts, incorporating them in your diet may lead to gas, bloating, and digestive problems. With this in mind, gradually introducing these foods to your body is a wise decision.

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.

  • There is no text provided to rephrase. Please provide a text to be paraphrased.

  • 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.

The study’s findings suggest that to promote healthy gut bacteria and overall well-being, one should increase their consumption of cereal fiber. Additionally, whole grains are abundant in various essential nutrients and may potentially decrease the chances of developing chronic ailments such as heart disease.

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.

  • There are no words or context for me to rephrase. Please provide more information or a sentence to rephrase.

  • 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.

  • Sorry, there is no text below to rephrase. Please provide the necessary information.

Grain-based breakfast foods

  • Please provide the text that needs to be rephrased.

  • 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.

I’m sorry, there is no text provided to be rephrased. Can you please provide more context or the original text that needs to be rephrased?

  • 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

  • Can you rephrase that sentence? It only contains one word.

  • Please provide the text to be rephrased.

  • 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.

A significant correlation has been observed between coffee consumption and the gut microbiome’s composition. People who consume coffee regularly showed a tendency to have more diverse microbiomes. The correlation was noted to be directly proportional to the quantity of coffee taken by an individual, with those consuming at least four cups per day having a higher diversity of microbiomes compared to others who consumed lesser coffee.

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.


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