Body Mind

10 Research-Backed Ways to Improve Gut Health

“You are what you eat.” Or more specifically, you are what your gut microbiome eats.

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The intricate ecosystem within your digestive system, commonly known as the gut, plays a pivotal role in maintaining overall health and well-being. Emerging research highlights the profound impact of gut health on various aspects of our lives, from immune function to mental well-being.

In this article, we explore 10 research-backed strategies to improve gut health, offering actionable insights for those seeking to cultivate a resilient and flourishing digestive system.

1. Diverse and Fiber-Rich Diet

Research consistently emphasizes the importance of a diverse and fiber-rich diet in promoting a healthy gut microbiome. Fiber serves as a prebiotic, nourishing the beneficial bacteria in your gut.

Whole grains, fruits, vegetables, legumes, and nuts are excellent sources of fiber. A study published in the journal “Nature” suggests that a diet rich in diverse plant-based foods can lead to increased microbial diversity and a more robust gut ecosystem.

2. Probiotics and Fermented Healthy Foods

Probiotics are live microorganisms that confer health benefits when consumed in adequate amounts. Incorporating probiotic-rich foods into your diet introduces beneficial bacteria, fostering a balanced gut microbiome.

Examples of some probiotic-rich foods are:


A staple in Korean cuisine, kimchi is a fermented dish made from seasoned and fermented vegetables, commonly Napa cabbage and Korean radishes. Packed with probiotics, vitamins, and antioxidants, kimchi offers a spicy and tangy flavor profile that adds depth to various dishes.


Originating from Germany, Sauerkraut is fermented cabbage that undergoes lactic acid fermentation. Rich in probiotics and fiber, sauerkraut not only aids digestion but also imparts a distinct tanginess to salads, sandwiches, and sausages.


Kombucha is a popular fermented tea beverage created by fermenting sweetened black or green tea with a symbiotic culture of bacteria and yeast (SCOBY). Known for its effervescence and myriad flavors, Kombucha is a probiotic-rich drink that supports gut health.


A classic fermented dairy product, yogurt is made by fermenting milk with specific bacterial cultures, including Lactobacillus bulgaricus and Streptococcus thermophilus. Besides being a rich source of probiotics, yogurt is packed with calcium and protein.


Hailing from Indonesia, Tempeh is a fermented soybean product that undergoes natural culturing. With a firm texture and nutty flavor, tempeh is not only an excellent source of plant-based protein but also contains beneficial enzymes and probiotics.

The study proved that probiotic consumption is associated with improved gut health and may alleviate symptoms of various gastrointestinal conditions.

3. Mindful Eating Practices

The connection between the brain and the gut is bidirectional, with each influencing the other. Stress and anxiety can adversely impact gut health, leading to digestive issues.

Incorporating mindful eating practices, such as savoring each bite, chewing thoroughly, and creating a calm eating environment with stress management, can positively influence gut function. Research suggests that mindfulness-based interventions boost good gut bacteria.

4. Regular Exercise

Physical activity is linked to numerous health benefits, and its positive impact extends to gut health. Research findings show that regular exercise can enhance the diversity and abundance of gut microbiota, contributing to a healthier digestive system.

Aim for a mix of aerobic and resistance exercises for gut support and overall well-being.

5. Adequate Hydration

Water is fundamental to all bodily functions, and maintaining proper hydration is essential for optimal gut health. A well-hydrated body supports the mucosal lining of the intestines, facilitating nutrient absorption and promoting a healthy microbial environment.

Research published in the “Advances in Nutrition” indicates that dehydration may negatively impact gut function, emphasizing the importance of staying adequately hydrated.

6. Limiting Artificial Sweeteners and Additives

Artificial sweeteners and food additives have become ubiquitous in modern diets, but emerging research raises concerns about their impact on gut health.

A study suggests that certain artificial sweeteners may induce gut dysbiosis, an imbalance in the gut microbiota associated with various health issues. Opt for whole, minimally processed foods to reduce exposure to these potentially disruptive substances.

7. Polyphenol-Rich Foods

Polyphenols are plant compounds found in foods like berries, dark chocolate, and green tea, known for their antioxidant properties.

Research indicates that polyphenols can modulate the composition of gut microbiota, promoting the growth of beneficial bacteria. Including polyphenol-rich foods in your diet may contribute to a more resilient and diverse gut microbiome.

8. Adequate Sleep

Don’t believe in the adage, “You will sleep when you are dead.”

Quality sleep is a cornerstone of overall health. Emerging evidence suggests its importance in maintaining gut health. Disruptions to the sleep-wake cycle, such as irregular sleep patterns or insufficient sleep, can adversely affect the gut microbiota.

Research highlights the bidirectional communication between the gut and circadian rhythms, emphasizing the need for adequate and consistent sleep to support a healthy gut.

9. Reducing Antibiotic Use When Possible

While antibiotics are crucial for treating bacterial infections, their use can have unintended consequences on the gut microbiome. Antibiotics can disrupt the balance of beneficial bacteria, potentially leading to gastrointestinal issues.

Research published emphasizes the importance of judicious antibiotic use and the exploration of alternative treatments when appropriate to preserve gut health.

10. Intermittent Fasting

Intermittent fasting, characterized by cycles of eating and fasting, has gained attention for its potential benefits on various aspects of health, including gut health.

Studies suggest that intermittent fasting may enhance the diversity of gut microbiota and improve metabolic health. However, it’s essential to approach fasting with caution and tailor it to individual needs and health conditions.

Also, women and men deal with intermittent fasting differently, so be cognizant of this when trying out this tactic.

Improve Gut Health by Following the Ten Tips Diligently

Your gut health matters a lot. It has major impacts on a wide variety of physiological functions in your body. That’s why you need to improve gut health starting now, not at some point in the future.

If you are searching for guidance on other aspects of your life, like awakening your inner voice or kickstarting your intuition (gut instinct), then Michelle Beltran is here to help.

Award-winning and highly trained, I’m here to ensure you live your life purpose fully. Book a coaching session with me today!

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