How to Improve Your Gut Health: Digestible Steps You Can Take Now, According to an RD

I’ve got good news—and I’ve got bad news. And since I’m the type who always wants the bad news first, let’s start there.

The truth is, the gut microbiome is a complex and layered topic. With about 100 trillion (yes, trillion, with a T!) microorganisms living in your gastrointestinal tract, it’s no wonder researchers are still piecing together the role of the gut microbiota in nutrition and health¹.

Now, for the good news: even though gut health can seem overwhelming, science has come a long way. And while learning how to improve your gut microbiome takes more than popping open the best prebiotic sodas, you don’t have to get lost in all the gut health chatter.

As a registered dietitian, I’ll walk you through a practical, easy-to-digest guide to help you take better care of your gut. (Just one friendly reminder: don’t forget to loop in your healthcare provider, too!)

Key Takeaways

• The gut microbiome is a community of microbes that plays a major role in digestion, immunity, mood, and overall health.
• Eating a variety of whole, plant-based foods—especially those rich in probiotics, prebiotics, fiber, and polyphenols—helps support a balanced and diverse microbiome.
• Adequate hydration, regular exercise, sleep hygiene, and stress management are just as important for gut health as the foods you eat.

What Is the Gut Microbiome?

The gut microbiome refers to the trillions of microorganisms—including bacteria, viruses, fungi, and protozoa—that live in your digestive tract. Often referred to as a “virtual organ,” this community plays a crucial role in various aspects of health¹.

Now, you might be thinking, “Wait… Aren’t bacteria and the like bad for us?” While a fair question, the answer isn’t exactly black and white. However, you’ll often hear about two types of bacteria: good and bad bacteria. While simplistic, it can help us better understand the delicate balance at play. 

Beneficial “good” microbes support a healthy digestive system, immune function, and overall health. When the balance of the human gut microbiota² is disrupted and altered—a condition known as dysbiosis—it can trigger inflammation, metabolic issues, and even chronic disease. This imbalance may stem from factors such as a poor diet, illness, stress, and antibiotic use. 

All to say, when your gut microbiome is in balance, your whole body can benefit.

Why is Gut Health Important?

A healthy gut plays a vital role in how your body functions—from digestion and nutrient absorption to immune support and disease protection. Here’s why taking care of your gut microbiome matters.

Nutrient Absorption and Production

Intestinal microbiota³ help produce essential micronutrients, such as vitamin K and B vitamins. They also help increase the bioavailability of minerals, such as calcium and iron, allowing your body to absorb and use them more effectively. This is essential for various functions from energy production to bone health and overall wellness, among others.

Immune Support

A large part of your immune system lives in the gastrointestinal (GI) tract, where immune cells are in constant communication with your gut microbiota. A 2022 review⁴ notes this close relationship helps shape your body’s immune responses, supports the development of immune cells, and defends against harmful pathogens.

Brain and Mental Health

Your gut and brain are constantly communicating via the gut–brain axis⁵. Gut microbes help regulate neurotransmitters like serotonin and GABA, which influence mood, stress levels, and sleep⁶.

Imbalances in the gut, known as dysbiosis, have been linked to several mental illnesses, including anxiety and depression⁵.

Disease Prevention

Emerging research¹ links poor gut health to a variety of chronic conditions, including:

• Obesity
• Heart disease 
• Type 2 diabetes 
• Inflammatory bowel disease 
• Irritable bowel syndrome

Maintaining good gut health may help reduce your risk of developing these issues over time. The good news is (yep, there’s more of it!), with the right foods and habits, you can help it thrive.

Signs of an Unhealthy Gut

Some signs of poor gut health are more obvious, such as digestive issues. However, because your gut plays a central role in overall well-being, symptoms can manifest in ways you may not associate with gut health.

Signs of an unhealthy gut⁷ include:

• Digestive issues such as bloating, gas, abdominal pain, constipation, diarrhea, or heartburn
• Changes in bowel habits
• Persistent nausea or vomiting
• Unexplained weight loss
• Frequent fatigue or disrupted sleep
• Mood shifts, including low mood and increased stress
• Recurring infections or illness (like colds)
• Nutrient deficiencies

If you experience digestive or unusual symptoms, consult a gastroenterologist or healthcare provider. They can help identify any underlying issues and create a tailored plan to support your gut, many of which may align with the tips shared below.

Ways to Improve Your Gut Health

Improving your gut health requires a holistic approach that prioritizes whole foods, hydration, stress management, quality sleep, and regular physical activity. Let’s take a closer look at each element.

Focus on Whole Food Sources

Supporting a healthy gut starts with whole, nutrient-dense foods rather than ultra-processed products—like soft drinks and savory snacks—abundant in the Western Diet⁸.

For example, many whole foods provide dietary fiber, which your gut bacteria break down through fermentation to produce short-chain fatty acids⁹ (SCFAs) such as butyrate, propionate, and acetate. SCFAs can help regulate appetite, blood sugar, and inflammation, among other health benefits¹⁰.

Whole food sources to prioritize include:

• Probiotic-rich and fermented foods¹¹, including yogurt, kefir, and sauerkraut
• Prebiotic food sources, such as bananas, oats, asparagus, and apples
• Dietary fiber from plant sources, like fruits and veggies (especially with their peels), whole grains, and legumes
• Polyphenol-rich foods, including green tea, olive oil, and red wine

On the other hand, processed foods—especially those with artificial sweeteners like aspartame—may disrupt your microbiome’s balance¹. 

Mix Up Your Menu

As the saying almost goes, “Variety is the spice of good gut health!” While lower microbiome diversity has been linked to gut dysbiosis¹, a 2016 review¹² emphasizes a healthy gastrointestinal microbiome depends on dietary diversity.

The best part? Adding variety doesn’t have to be complicated. Here are a few easy ways to mix things up:

• Rotate your prebiotic fiber sources, such as topping Greek yogurt with bananas one day, and then try oats or chia seeds the next.
• Pick a new veggie or fruit color with each meal, such as red bell pepper, leafy greens, and orange, well, oranges. 
• Switch up your whole grains beyond brown rice: try quinoa, barley, or farro.
• Explore new fermented foods, including kimchi, miso, or kombucha.

Consider a Probiotic Supplement

Probiotics—often called “good bacteria”—are live microorganisms that support gut health and may also benefit the body through immune modulation and production of bioactive compounds. Common strains include Lactobacillus, Bifidobacterium, Saccharomyces, and Streptococcus, with each offering unique health benefits.

Research¹ links probiotic supplementation to improvements in conditions, including necrotizing enterocolitis, respiratory infections, eczema in children, and even reduced inflammation in type 2 diabetes.

You don’t have to solely rely on the best probiotic supplements, though. Probiotic foods include yogurt, kefir, kimchi, sauerkraut, kombucha, miso, and tempeh. Some greens powders and apple cider vinegar products may also be sources.

Don’t Forget Prebiotic Foods

Prebiotics and probiotics may appear similar, and both do support gut health, but they serve distinct roles within the entire operation. Probiotics are live, beneficial bacteria in your digestive tract, while prebiotics are plant fibers your body can’t digest—yet your gut bacteria feed on them¹. 

These fibers can help probiotics thrive, promoting a balanced and healthy gut microbiome. You can get both prebiotics and probiotics through food or supplements.

Prebiotics are sourced in plant-based foods, including fruits, vegetables, whole grains, legumes, nuts, and seeds. Some of the best prebiotic foods include:

• Asparagus
• Bananas
• Barley
• Garlic
• Jerusalem artichoke
• Leeks
• Legumes
• Lentils
• Oats
• Onions
• Potatoes

Ensure Adequate Hydration

Hydration does more than quench your thirst—it supports digestion, especially when you’re upping your fiber intake. Plus, research¹³ suggests water may play a role in supporting a healthy gut microbiome.

How much water you need daily varies based on activity levels and medical factors, but general guidelines suggest about 125 ounces (15 cups) for men and 90 ounces (11.5 cups) for women. If that sounds like a lot, start with a more manageable goal of eight cups a day. 

Monitor Your Stress Levels

Stress¹⁴ doesn’t just affect your mood—it can disrupt your gut, too. Short and long-term stress can alter the balance of your gut microbiota, increase gut permeability (often referred to as “leaky gut”), and trigger inflammation.

Stress doesn’t just affect your mood—it can also impact the way you eat and how your body processes food. It may lead to more impulsive, less nutritious choices while interfering with fat oxidation, insulin regulation, and resting energy expenditure—all of which can take a serious toll on gut health over time. 

Help manage stress and support a healthier gut with these tips:

• Prioritize consistent sleep and regular exercise.
• Incorporate mindfulness practices, breathwork, or journaling.
• Choose nutrient-dense, high-fiber foods instead of stress-driven snacks.
• Foster meaningful relationships.

Small, consistent habits can make a big difference in breaking the stress-gut cycle.

Get Enough Sleep

Sleep and gut health may have a two-way relationship—research⁶ suggests that good sleep can support a healthier gut, while a diverse gut microbiome might help improve sleep quality. Either way, prioritizing sleep is key for overall well-being.

To support long-term sleep quality, focus on practicing good sleep hygiene¹⁵ with these actionable tips:

• Aim for 7 to 9 hours of sleep each night.
• Stick to a consistent sleep/wake schedule.
• Create a relaxing bedtime routine.
• Engage in regular exercise, which is also beneficial for gut health, as discussed below.
• Limit caffeine, alcohol, and heavy meals in the evening.
• Reduce screen time and bright light exposure before bed.

Exercise Regularly

A 2023 meta-analysis¹⁶ reveals exercise can have a positive impact on the gut microbiota in healthy individuals and those with medical conditions.

Current guidelines recommend that healthy adults aim for at least 150 minutes of aerobic exercise each week, along with two or more strength-training sessions. But make sure you make a workout plan you can stick for long-term benefits (and gains).

How to Improve Your Gut Health: Final Thoughts 

Improving your gut health may feel overwhelming, but here’s the good news: small, actionable steps can make a big difference! Let’s recap the importance of gut health and how to enhance it:

• The gut microbiome plays a crucial role in digestion, immunity, nutrient absorption, mental health, and overall well-being. 
• Eating a diverse range of plant-based, probiotic, and prebiotic-rich foods can support a balanced microbiome. Pre- and probiotic supplementation can also help.
• Regular exercise, staying hydrated, managing stress, and getting quality sleep supports good gut health.

How to Improve Your Gut Health: FAQs

References

1. Valdes, A. M., Walter, J., Segal, E., & Spector, T. D. (2018). Role of the gut microbiota in nutrition and health. BMJ (Clinical research ed.), 361, k2179. https://doi.org/10.1136/bmj.k2179
2. Thursby, E., & Juge, N. (2017). Introduction to the human gut microbiota. The Biochemical Journal, 474(11), 1823–1836. https://doi.org/10.1042/BCJ20160510
3. Hadadi, N., Berweiler, V., Wang, H., & Trajkovski, M. (2021). Intestinal microbiota as a route for micronutrient bioavailability. Current Opinion in Endocrine and Metabolic Research, 20, 100285. https://doi.org/10.1016/j.coemr.2021.100285
4. Hou, K., Wu, Z. X., Chen, X. Y., Wang, J. Q., Zhang, D., Xiao, C., Zhu, D., Koya, J. B., Wei, L., Li, J., & Chen, Z. S. (2022). Microbiota in health and diseases. Signal Transduction and Targeted Therapy, 7(1), 135. https://doi.org/10.1038/s41392-022-00974-4
5. Clapp, M., Aurora, N., Herrera, L., Bhatia, M., Wilen, E., & Wakefield, S. (2017). Gut microbiota’s effect on mental health: The gut-brain axis. Clinics and Practice, 7(4), 987. https://doi.org/10.4081/cp.2017.987
6. Smith, R. P., Easson, C., Lyle, S. M., Kapoor, R., Donnelly, C. P., Davidson, E. J., Parikh, E., Lopez, J. V., & Tartar, J. L. (2019). Gut microbiome diversity is associated with sleep physiology in humans. PloS One, 14(10), e0222394. https://doi.org/10.1371/journal.pone.0222394
7. Berg S. What doctors wish patients knew about improving gut health. American Medical Association. Published March 17, 2023. https://www.ama-assn.org/delivering-care/public-health/what-doctors-wish-patients-knew-about-improving-gut-health# 
8. Shi Z. (2019). Gut Microbiota: An Important Link between Western Diet and Chronic Diseases. Nutrients, 11(10), 2287. https://doi.org/10.3390/nu11102287
9. Portincasa, P., Bonfrate, L., Vacca, M., De Angelis, M., Farella, I., Lanza, E., Khalil, M., Wang, D. Q., Sperandio, M., & Di Ciaula, A. (2022). Gut Microbiota and Short Chain Fatty Acids: Implications in Glucose Homeostasis. International Journal of Molecular Sciences, 23(3), 1105. https://doi.org/10.3390/ijms23031105
10. Xiong, R. G., Zhou, D. D., Wu, S. X., Huang, S. Y., Saimaiti, A., Yang, Z. J., Shang, A., Zhao, C. N., Gan, R. Y., & Li, H. B. (2022). Health Benefits and Side Effects of Short-Chain Fatty Acids. Foods (Basel, Switzerland), 11(18), 2863. https://doi.org/10.3390/foods11182863
11. Leeuwendaal, N. K., Stanton, C., O’Toole, P. W., & Beresford, T. P. (2022). Fermented Foods, Health and the Gut Microbiome. Nutrients, 14(7), 1527. https://doi.org/10.3390/nu14071527
12. Heiman, M. L., & Greenway, F. L. (2016). A healthy gastrointestinal microbiome is dependent on dietary diversity. Molecular Metabolism, 5(5), 317–320. https://doi.org/10.1016/j.molmet.2016.02.005
13. Vanhaecke, T., Bretin, O., Poirel, M., & Tap, J. (2022). Drinking Water Source and Intake Are Associated with Distinct Gut Microbiota Signatures in US and UK Populations. The Journal of Nutrition, 152(1), 171–182. https://doi.org/10.1093/jn/nxab312
14. Madison, A., & Kiecolt-Glaser, J. K. (2019). Stress, depression, diet, and the gut microbiota: human-bacteria interactions at the core of psychoneuroimmunology and nutrition. Current Opinion in Behavioral Sciences, 28, 105–110. https://doi.org/10.1016/j.cobeha.2019.01.011
15. Baranwal, N., Yu, P. K., & Siegel, N. S. (2023). Sleep physiology, pathophysiology, and sleep hygiene. Progress in Cardiovascular Diseases, 77, 59–69. https://doi.org/10.1016/j.pcad.2023.02.005
16. Boytar, A. N., Skinner, T. L., Wallen, R. E., Jenkins, D. G., & Dekker Nitert, M. (2023). The Effect of Exercise Prescription on the Human Gut Microbiota and Comparison between Clinical and Apparently Healthy Populations: A Systematic Review. Nutrients, 15(6), 1534. https://doi.org/10.3390/nu15061534
17. David, L. A., Maurice, C. F., Carmody, R. N., Gootenberg, D. B., Button, J. E., Wolfe, B. E., Ling, A. V., Devlin, A. S., Varma, Y., Fischbach, M. A., Biddinger, S. B., Dutton, R. J., & Turnbaugh, P. J. (2014). Diet rapidly and reproducibly alters the human gut microbiome. Nature, 505(7484), 559–563. https://doi.org/10.1038/nature12820
18. El Abdali, Y., Saghrouchni, H., Kara, M., Mssillou, I., Allali, A., Jardan, Y. A. B., Kafkas, N. E., El-Assri, E. M., Nafidi, H. A., Bourhia, M., Almaary, K. S., Eloutassi, N., & Bouia, A. (2023). Exploring the Bioactive Compounds in Some Apple Vinegar Samples and Their Biological Activities. Plants (Basel, Switzerland), 12(22), 3850. https://doi.org/10.3390/plants12223850
19. Cousin, F. J., Le Guellec, R., Schlusselhuber, M., Dalmasso, M., Laplace, J. M., & Cretenet, M. (2017). Microorganisms in Fermented Apple Beverages: Current Knowledge and Future Directions. Microorganisms, 5(3), 39. https://doi.org/10.3390/microorganisms5030039

Sydney Lappe, R.D.

Sydney Lappe is a St. Louis-based Registered Dietitian with 6+ years of nutrition editing and writing experience. She holds a Master’s Degree in Nutrition and Dietetics and completed undergrad work in psychology. While fitness wasn’t in Sydney’s routine growing up, it quickly became a large part of her daily life while studying the facets of health and nutrition. Also managing chronic pain, she has come to fully realize movement is a special gift to never take for granted and hopes to inspire others to invest in their physical, mental, and emotional wellness while they can. Including her passion for all things health, Sydney enjoys spending time with her loved ones, being active in various capacities, drinking bottomless cups of coffee, eating a hearty bowl of oatmeal, and letting her creativity roam through writing and graphic design.

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