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How To Improve Gut Health

March 2025 Sprout Living

Unless you’ve been to med school, understanding the intricate inner workings of your digestive system can feel a bit out of reach— sigmoid colon? Duodenal jejunal junction?

Fortunately, you don’t need to “speak doctor” to learn the fundamentals of maintaining good gut health.

What Is Gut Health?

The term “gut health” refers to the overall condition of the ten major components that make up your entire digestive system. One gripe medical professionals have with the emerging gut health trend is that, contrary to popular opinion, there’s no universal, clear-cut definition of what gut health means. Generally speaking, however, it can be measured through an analysis of your gut microbiome. Doctors can identify the different species of bacteria as well as the balance of good and bad bacteria in your digestive system.

You can also take cues from your overall health to make assumptions about your gut health. If you find yourself struggling with issues like bloating, gas, heartburn, irritable bowel syndrome (IBS), unexplained weight gain or loss, fatigue, mood dysregulation, or even weakened immunity, poor gut health could be to blame. It is important to note, however, that there can be multiple underlying causes for these issues. If you have concerns about your health, it’s always best to consult a doctor.

Why Does Gut Health Matter?

A healthy gut microbiome is absolutely crucial to maintaining overall health. Aside from the alarming symptoms mentioned above, recent medical studies reveal the long-term effects of neglecting gut health. The consequences include chronic disease, chronic pain, nutrient malabsorption, food intolerances, leaky gut syndrome, and an increased likelihood of mental health disorders.

How to Improve Gut Health

To support gut health, here are a few steps you can take:

Stay Hydrated - This is one of the easiest things you can do in order to help foster a healthy gut microbiome. Drinking enough water helps food move easily through your digestive tract, which can prevent digestive issues like constipation, bloating, and gas. Hydration also plays a key role in maintaining the mucosal lining of your intestines—one of the key components in helping that oh-so-important healthy bacteria flourish.
Stress Less - We know it’s waayyyy easier said than done, but chronic stress can have a huge impact on the healthy bacteria in your gut. When you’re stressed, the natural processes that help regulate your gut microbiome are affected, leading to a decrease in good bacteria and a subsequent increase in bad bacteria. In order to help manage stress levels, try to prioritize mindfulness, exercise, and self-care.
Sleep! - Depending on your schedule and/or your habits, this might be another one of those tips that’s easier said than done. However, even if it’s difficult, getting a full 8 hours is absolutely vital when it comes to supporting gut health. The gut and brain are connected through the brain-gut axis. To put it in simple terms, your gut and your brain are constantly “talking” to each other, and if you’re struggling with fatigue, it can be difficult for these two to communicate properly. This can lead to negative effects on your gut microbiome and even your mood because when your body’s out of whack, it makes sense that you might be too!
Keep a Healthy Diet - A varied, high-fiber diet is crucial for maintaining healthy digestion and supporting a balanced gut microbiome. A good rule of thumb is the more diverse your diet, the more diverse the bacteria in your gut will be. The Cleveland Clinic recommends prioritizing fruits, vegetables, whole grains, and legumes to create a gut-healthy diet. It is also important to limit overly processed foods and foods heavy in refined sugars or saturated fats, as these can cause inflammation in the digestive system and even reduce the diversity of gut microbiomes.
Prioritize Probiotics - One of the best ways to support overall gut health is by making sure to include gut-friendly foods in your diet. Eating probiotic-rich foods is like taking (delicious) medicine for your gut! Probiotics contain the healthy bacteria your gut needs, helping to improve microbiome balance as well as overall digestion. Some of our favorite probiotic-filled foods are kombucha, kimchi, miso, sauerkraut, and our Probiotic Almonds, which are activated with billions of live probiotics and full of protein for the perfect gut-healthy snack!

Improving and maintaining gut health doesn’t have to be an overwhelming process. Just by making these small changes and creating consistent habits, you’ll be well on your way to a happier, healthier digestive system. If you need any more reason to prioritize gut health, just remember: the effects of good gut health go far beyond digestion. These small changes can have a huge impact. Whether it be through easier digestion, improved mental health, or finally being able to avoid those pesky colds everyone seems to get this time of year, a balanced gut microbiome has the potential to change your life for the better.

References:

American Medical Association