Gut Health

Your gut’s microbiome, which consists of 100 trillion bacteria, has a major impact on your health. These microbes are responsible for everything from hormone balance to energy levels.

Having a balanced gut microbiome is vital to healthy digestion, immune function and overall wellness. It also protects against inflammatory conditions, such as Crohn’s disease and ulcerative colitis.

Good gut bacteria help break down dietary fiber, which aids digestion and helps keep the gastrointestinal tract from overfilling with waste. They also metabolize nutrients like vitamins and minerals and fight off yeasts and other fungus that can cause infection or inflammation.

Eat a diet rich in whole grains, legumes and fruits and vegetables, which contain lots of fiber. This type of fiber can help you feel full longer and smooth out blood sugar spikes, according to the American Heart Association.

Take probiotics regularly to promote good bacteria. These supplements can be taken in pill form or from natural sources such as yogurt, kefir, kombucha and kimchi.

Limit processed foods, which contain high levels of saturated fat and salt. Ultra-processed foods have been shown to reduce the diversity of your microbial community.

Establish healthy sleep habits, which can help improve your digestive health. Adults should get at least 7 hours of sleep each night.

Reduce stress, which can affect your digestive health by causing stomach upsets, constipation and diarrhea. Some studies have found that people who experience early-life stress are more likely to develop irritable bowel syndrome (IBS) or colon cancer later in life. Meditation and relaxation techniques are gaining popularity as a way to reduce stress and improve your overall well-being.