Your gut microbiome influences your digestion, metabolism, and immune function (among other things), and when bad bacteria are given the opportunity to thrive, it can contribute to everything from gastrointestinal upset to obesity to mood disorders. A gut healthy diet can help restore or maintain microbial balance, which can have a major impact on how you feel. If your gut is out of whack—meaning the ratio of good bacteria to bad is off—you’ll feel it. Gut microbial abundance and diversity is critical for whole-body health. Bad bacteria and yeast thrive on sugar and processed foods (a foundation of the standard American diet), while good gut bacteria prefer fiber and prebiotic fiber especially, which most people don’t eat nearly enough of. National surveys show4 that only about 5% of the population meets their daily fiber needs.
“When the permeability of the gut lining has been altered, this allows toxins, bacteria, and foreign substances like undigested food particles to enter the bloodstream along with the nutrients,” family medicine physician Bindiya Gandhi, M.D., previously told mbg. This may also ladder up to digestive issues, autoimmune issues, hormone imbalances, food allergies, and other manifestations like joint pain. And while your diet is important, it’s not the only thing that can promote gut imbalance. “There are so many factors—both societal and structural, environmental, and behavioral, that can impact gut health,” says Pasquariello, adding that she likes to refer to the “social determinants of health model” to get a more holistic view. Proximity to and access to nutritious foods, education level, food quality/agriculture in the region you live, pollution, and water quality can all contribute to gut issues, she says. On an individual level, some other things that can negatively affect your gut include: Of course, it can also be beneficial to limit certain triggers. Pedre says sugar can be the worst offender since it can feed bad bugs and create an imbalance in the gut microbiome. He also recommends limiting processed foods, artificial sweeteners, gluten-containing grains (if you’re sensitive), and dairy products (with the exception of yogurt and kefir). But like with all things, moderation is the key to a healthy and balanced lifestyle. A gut health diet helps feed the good bacteria and starve out the bad, restoring balance in your gut microbiome and helping you feel your best. Plant fibers and fermented foods are especially beneficial, while sugar and processed foods can promote imbalance. Want to learn more? Check out our complete guide to gut health and the best and worst foods for your gut. If you’re feeling a little sluggish and unsure where to start, a gut reset is a good transition to a gut health diet. It’s also recommended that you work with a gastroenterologist and registered dietitian if you have specific gut health concerns. She has written twelve books and has had more than 2,000 articles published across various websites. Lindsay currently works full time as a freelance health writer. She truly believes that you can transform your life through food, proper mindset and shared experiences. That’s why it’s her goal to educate others, while also being open and vulnerable to create real connections with her clients and readers.
