Tips to Improve Your Gut Health

“Gut health impacts more than your gastrointestinal tract—it affects your overall well-being,” said Arthur Lowy, MD, Catholic Health Physician Partners Gastroenterologist. “A healthy gut has more good bacteria breaking down food than harmful bacteria, creating a balance that ensures you process food and get energy from it.” 

A healthy gut also helps to:

• Eliminate waste and toxins. 
• Keep your immune system working correctly.
• Regulate your mood. 

What are the signs of an unhealthy gut?

“Talk to your doctor if you are showing any of these signs of an unhealthy gut,” said Dr. Lowy. “You do not have to be in discomfort or feel unwell. Often, you can feel better with simple lifestyle modifications.”

An unhealthy gut can cause digestive issues and other health issues, including:

• Changes in bowel movements. If you notice abrupt changes in the color or consistency of your stool, it may indicate something is wrong with your gut. 
• Fatigue. Changes to your microbiome—the community of microorganisms such as bacteria in your gut—can affect your energy levels.
• Food intolerance. If you have trouble digesting certain foods, you may have a food intolerance. This condition can cause symptoms such as bloating and gas.
• Skin irritation. Foods high in saturated fat can promote an imbalance of gut bacteria, causing conditions such as acne and psoriasis. 
• Unintentional weight gain or loss. A gut imbalance can make it difficult for your body to absorb nutrients and regulate blood sugar.
• Upset stomach. Bloating, constipation and gas can indicate that your gut cannot process food and eliminate waste.

How can I improve my gut health?

Follow these tips to improve your gut health.

Tip 1: Drink water. Water helps break down food so your body can absorb nutrients. It also helps soften stools to prevent constipation. 

Tip 2: Eat a balanced diet. Fiber is one of the most essential nutrients for gut health. Good sources of fiber include beans, fruits, vegetables and whole grains. These foods also contain prebiotics that promote the growth of good bacteria.   

Tip 3: Exercise regularly. Cardiovascular activities like walking stimulate your gut muscles and aid digestion. Exercise can also help improve sleep quality.

Tip 4: Get enough sleep. Sleep helps your digestive system function properly. A lack of sleep can increase stress and make you crave foods high in sugar and highly processed, negatively impacting your gut health. 

Tip 5: Limit alcohol intake. Drinking too much alcohol can cause gastritis—when the stomach lining becomes inflamed. This condition can lead to bacterial infections, heartburn and ulcers.

Tip 6: Manage stress. Research studies have shown a connection between gut health and mental health. Reducing your stress levels may promote improved gut health.

Tip 7: Take a supplement. A probiotic supplement can help restore gut health by balancing good and bad bacteria. The Food and Drug Administration (FDA) does not regulate supplements, so talk to your doctor before taking a probiotic.

Tip 8: Quit smoking. Smoking can throw off the balance of bacteria in your gut. Cigarette smoke elevates the pH of the intestine, allowing certain harmful bacteria to thrive. Quitting smoking helps the gut return to a more balanced state. 

“Making healthy lifestyle choices and eating better can increase the diversity of bacteria in your gut,” said Dr. Lowy.  “When your gut is healthy, you digest your food more effectively, experience less bloating or stomach discomfort, and have regular bowel movements. You will also have more energy and be able to maintain a healthy weight.”

Explore Catholic Health digestive health services.