How can I improve gut health

Support gut health with regular exercise, varied fiber-rich foods, low-sugar fermented foods, and stress management.

• Avoid overconsuming calories and exercise regularly: These are among the major lifestyle levers identified for improving gut health. 1
• Eat diverse sources of fiber: Include sources such as fruits, vegetables, whole grains, and legumes. Gut microbes can ferment soluble fiber into short-chain fatty acids, including butyrate. 2 3
• Include low-sugar fermented foods: Options include sauerkraut, kimchi, plain yogurt or kefir, and kombucha. A target discussed was about four servings daily; choose products with live cultures, and increase intake gradually if needed. 4 5 6
• Use prebiotic and probiotic supplements moderately: High or ongoing amounts may cause issues such as brain fog; quality products can be costly and may require refrigeration. 7
• Manage chronic stress: Chronic stress can disrupt the gut microbiome. The effects of fasting and specific diets on the microbiome are less certain. 8 9