How to improve gut health?

All of you hear this maximum a healthy mind leads to a healthy body; if we say a healthy gut can lead to a healthy mind and corresponding healthy body, it’s not questionable. You may know that your gut has a deep connection with your mind and vice versa.

What is meant by gut health?

Your gastrointestinal tract (gut) is not a simple long tube but holds complex chemistry and consists of many dense-microbiome (bacteria) populations, unlimited receptors, binding proteins involved in the digestion and absorption of food in your body.

Are you thinking that bacteria are harmful like viruses and fungi? No doubt, various bacteria are responsible for many diseases in your body. But some bacteria are blessing and present in your gut. When your gut contains a variety of efficient microbes, you have a healthy gut. If your gut is unhealthy, you may face many health issues, including; bloating, gas, acid reflux, heartburn, constipation, diarrhea, weight loss, etc.

Your gut is the primary disease-fighting system. It kills harmful bacteria that cause inflammation in your body.

You should know the gut, immune system, and nervous system have deep connections with each other. It’s necessary for you to have a healthy gut that’s indispensable for your body’s proper functioning. 

How to improve gut health?

Unfortunately, many people are suffering from some diseases and use medicines. These medicines are dangerous for gut bacteria and may kill them. If you eat improper or contaminated food, your gut environment will be disturbed. However, there’re many ways to improve and maintain gut health.

1.  Fiber-rich foods:

The gut environment only depends on your eating habits and lifestyle. For the proper functioning of the gut, your plate should be garnished with vegetables and fruits enriched in fibers and contains a variety of microbes. Several vegetables, fruits are available, including;

  • Vegetables: Artichokes, garlic, chicory, onion, beetroot, sweet corn, cabbage, shallots, peas, etc.
  • Fruits: Nectarines, white peaches, custard apples, pomegranate, watermelon, grapefruit, dried fruits, etc.
  • Legumes: Lentils, chickpeas, soybeans, baked beans, kidney beans.
  • Nuts and seeds: Pistachio nuts, cashews nuts, etc.
  • And pasta, barley, wheat, oats are fiber-rich foods. 

These foods also provide prebiotic chemicals like polyphenols necessary to nourish the probiotic bacteria existing in your gut.

2. Fermented foods:

Fermented foods contain a variety of good bacteria that heal your belly. They have beneficial bacteria, lactobacilli. The fermented foods are;

  • Yogurt
  • Kimchi
  • Tempe
  • Kombucha
  • Kefir
  • Sauerkraut

3.  The connection between teeth and gut:

You may think that mouth and gut have a link. Some studies have found that your mouth bacteria can reach into your gut and causes problems. Brush your teeth regularly to prevent the entrance of mouth bacteria into the stomach.

4.  Manage stress levels:

You must know your brain and digestive system have a communication with one another; and also influences each other. When you are under-stress, your brain releases chemicals that interact with the gut bacteria and reduce their activity, and may kill them. Thus, your mental condition influences gut health and vice versa. Therefore, make yourself happy and adopt the best strategies to reduce stress.

5.  Maintain vitamin D levels:

Recently, studies showed that the low level of vitamin b12 affects the gut environment. People who are experiencing leaky gut have low vitamin D levels and two essential omega 3s—-DHAand EPA in their body. However, the whole mechanism is still unexplored. But it would be good if you cared about all the vitamins levels in your blood. 

6.  Avoid artificial sweeteners:

If you are consuming artificial sweeteners, please try quitting because they have a negative impact on microbes. And the research found that they raise the level of blood sugar and contribute to diseases.

7.  Exercise, and get enough sleep:

Exercise and adequate sleep are the main parameters that activate your body. Doing regular exercise enhance detoxification and improves your digestive system. And also contribute to weight loss.

Similarly, if you are not getting enough dose (6-8 hours) of sleeping, it enhances the chances of obesity that disturb your digestive system. 


The gastrointestinal tract or gut is the central part of your body that is involved in the digestion, absorption, and excretion of which food you eat. The gut has linked with the brain and immune system. Your gut contains microbiomes that facilitate digestion, but they are too sensitive. It would be best to take a healthy diet consisting of fruits, vegetables and quit alcohol and smoking, which are necessary for healing and maintaining your gut.