There are numerous ways a person can improve gut health naturally, such as taking probiotics, eating fermented foods, and consuming prebiotic fiber.

Gut health refers to the balance of microorganisms that live in the digestive tract. Maintaining the right balance of these microorganisms is vital for physical and mental health, immunity, and more.

There are trillionsTrusted Source of these bacteria, yeasts, and viruses, which doctors may refer to as the “gut microbiome” or “gut flora.”

Many microbes are beneficial for human health, and some are even essential. Others can be harmful, especially when they multiply.

In this article, we list 10 scientifically supported ways to improve the gut microbiome.

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Some people choose to take probiotic supplements to boost the beneficial bacteria, or probiotics, in their gut.

Some research has suggested that taking probiotics can support a healthy gut microbiome while people are taking antibiotics.

While there is limited evidence that probiotics can have some preventive health effects, further research into the benefits of taking probiotics for healthy people is needed.

Fermented foods are a natural sourceTrusted Source of probiotics.

Consuming the following foods regularly may improve gut health:

  • fermented vegetables
  • kefir
  • kimchi
  • kombucha
  • miso
  • sauerkraut
  • tempeh

Microbiome resources

For more research-backed information about the microbiome and how it affects your health, please visit our dedicated hub.

Probiotics feed on nondigestible carbohydrates called prebiotics. This process encourages beneficial bacteria to multiply in the gut.

Older research from 2017Trusted Source suggested that prebiotics may help probiotics become more tolerant to certain environmental conditions, including pH and temperature changes.

People who want to enhance their gut health may wish to include more of the following prebiotic-rich foods in their diet:

Research from 2022 notes that eating a lot of sugar or artificial sweeteners may cause dysbiosis, which is an imbalance of gut microbes. In turn, this may make someone more susceptible to infections.

A 2019 review concluded that diet may influence brain health through different inflammatory pathways. However, there have not been enough studies on humans to determine which inflammatory components link diet to cognitive function.

Another older animal studyTrusted Source reported that the artificial sweetener aspartame increases the number of some bacterial strains that are linked with metabolic disease. Metabolic disease refers to a group of conditions that increase the risk of diabetes and heart disease.

Older 2014 researchTrusted Source has also indicated that human use of artificial sweeteners can negatively impact blood glucose levels due to their effects on gut flora. This means that artificial sweeteners may increase blood sugar despite not actually being a sugar.

Managing stress is important for many aspects of health, including gut health.

In humans, a variety of stressorsTrusted Source can negatively affect gut health, including:

Some stress management techniques include meditation, deep breathing exercises, and progressive muscle relaxation.

Exercising regularly, sleeping well, and eating a balanced diet can also help reduce stress levels.

Although antibiotics are often necessary to combat bacterial infections, overuse is a significant public health concern that can lead to antibiotic resistance.

Antibiotics are also damaging to the gut microbiota and immunity. Some research reports that even 6 months afterTrusted Source their use, the gut still lacks several species of beneficial bacteria.

To help prevent antibiotic resistance, people should discuss whether they need to take antibiotics and alternative options with their doctor before use. If a doctor does prescribe antibiotics, a person should take the full course as instructed.

Regular exercise contributes to heart health and weight loss or weight maintenance.

A small 2023 studyTrusted Source found that participating in a 6-week exercise training program had beneficial effects on gut microbiota in 17 females with overweight.

Working out may increase species diversity in gut microbiota. An older 2014 studyTrusted Source found that athletes had a larger variety of gut flora than nonathletes.

However, the athletes also ate a different diet to the control group, which could account for the differences in their microbiomes.

The Physical Activity Guidelines for Americans recommend that adults engage in at least 150 minutesTrusted Source of moderate-intensity exercise each week and muscle-strengthening activities on 2 or more days each week.

Getting enough good-quality sleep may improve mood, cognition, and gut health.

A 2022 study found that sleep and gut health are linked. For example, the study authors noted that unusual sleep patterns and duration affect the composition, diversity, and function of the gut microbiota. They also noted that the gut microbiota is essential for maintaining typical sleep physiology. This suggests that sleep and gut health can affect each other.

Health experts recommend that adults should get at least 7 to 9 hoursTrusted Source of sleep per night.

According to the results of one study, just as antibiotics can disrupt the gut microbiota, so too can disinfectant cleaning products. The 2018 researchTrusted Source analyzed the gut flora of over 700 infants ages 3 to 4 months.

The researchers found that those who lived in homes where people used disinfectant cleaning products at least weekly were twice as likely to have higher levels of Lachnospiraceae gut microbes, a type associated withTrusted Source obesity and type 2 diabetes.

At age 3, these infants had a higher body mass index (BMI) than children without exposure to such high levels of disinfectants.

Smoking affects gut health as well as the health of the heart and lungs. It also greatly increases the risk of cancer.

A 2021 review found that smoking alters the composition of the gut microbiota, which may increase the risk of intestinal and systemic conditions, such as peptic ulcers and Crohn’s disease. However, further research into the topic is necessary.

Healthcare professionals can offer advice and support to anyone who wishes to quit smoking.

A 2019 study found that people who follow vegetarian and vegan diets have higher levels of certain gut bacteria than people who eat meat. The study authors noted that high fiber intake in plant-based diets help to support gut microbiota.

A person should not make any significant changes to their diet without first speaking with a healthcare professional.

By making appropriate lifestyle and dietary changes, people can alter the diversity and number of microbes in their gut for the better.

Positive changes a person can make include taking probiotics, following a fiber-rich vegetarian diet, and avoiding the unnecessary use of antibiotics and disinfectants.

Other simple lifestyle changes a person can make include getting enough sleep and exercising regularly.

However, a person should talk with their doctor before making any drastic changes to their diet.