How To Improve Your Gut Health
                     How To Improve Your 
Gut Health?
Eat a diverse range of foods
There are hundreds of species of bacteria in your 
intestines, each of which plays a specific role in 
health and requires different nutrients for 
growth. A diet consisting of different food types 
can lead to a more diverse microbiome
8 / 0 5 / 2 0 XX S O U R C E :  W W W. H E A LT H L I N E . C O M 2
Eat lots of vegetables, 
legumes, beans, and fruit
Fruits and vegetables are the best sources of 
nutrients for a healthy microbiome.
They are high in fiber, which your body can’t 
digest. However, certain bacteria in your gut can 
digest fiber, which stimulates their growth.
8 / 0 5 / 2 0 XX S O U R C E :  W W W. H E A LT H L I N E . C O M 3
 Eat fermented foods
Fermented foods have undergone fermentation, a 
process in which the sugars they contain are broken 
down by yeast or bacteria.
Some examples of fermented foods are:
Yogurt, kimchi, sauerkraut, kefir, kombucha, tempeh 
etc.
8 / 0 5 / 2 0 XX S O U R C E :  W W W. H E A LT H L I N E . C O M 4
Eat prebiotic foods
Prebiotics are foods that promote the growth of 
beneficial bacteria in the gut.
They are mainly fiber or complex carbs that human 
cells cannot digest. Instead, certain species of 
bacteria in the gut break them down and use them 
for fuel.
8 / 0 5 / 2 0 XX S O U R C E :  W W W. H E A LT H L I N E . C O M 5
Eat whole grains
Whole grains contain lots of fiber and nondigestible 
carbs, such as beta-glucan. These carbs are not 
absorbed in the small intestine and instead make 
their way to the large intestine to promote the 
growth of beneficial bacteria in the gut.
8 / 0 5 / 2 0 XX S O U R C E :  W W W. H E A LT H L I N E . C O M 6
Eat a plant-based diet
Diets containing animal-based foods promote the 
growth of different types of intestinal bacteria than 
plant-based diets do.
A number of studies have shown that vegetarian diets 
may benefit the gut microbiome, which may be due 
to their high fiber content.
8 / 0 5 / 2 0 XX S O U R C E :  W W W. H E A LT H L I N E . C O M 7
Eat foods rich in polyphenols
Polyphenols are plant compounds that have many 
health benefits, including reductions in blood 
pressure, inflammation, cholesterol levels, and 
oxidative stress.
8 / 0 5 / 2 0 XX S O U R C E :  W W W. H E A LT H L I N E . C O M 8
Increase your intake of 
probiotics
Probiotics are live microorganisms, usually bacteria, 
that provide a specific health benefit when 
consumed.
Probiotics don’t permanently colonize the intestines 
in most cases. However, they may benefit your health 
by changing the overall composition of the 
microbiome and supporting your metabolism.
8 / 0 5 / 2 0 XX S O U R C E :  W W W. H E A LT H L I N E . C O M 9
Reduce stress
In humans, a variety of stressors can negatively 
affect gut health, including:
• psychological stress
• environmental stress, such as extreme heat, cold, or noise
• sleep deprivation
• disruption of the circadian rhythm
8 / 0 5 / 2 0 XX S O U R C E :  W W W. M E D I C A L N E W S T O D AY. C O M 1 0
The bottom line
The best way to maintain a healthy microbiome is to 
eat a range of fresh, whole foods, mainly from plant 
sources like fruits, veggies, legumes, beans, and 
whole grains.
8 / 0 5 / 2 0 XX S O U R C E :  W W W. H E A LT H L I N E . C O M 1 1