What is gut health and gut microbiome?
Your gut is your gastrointestinal system and includes your stomach, intestines and colon. It digests and absorbs nutrients from food and excretes waste.
There is no clear definition of gut health, and it can mean something different for researchers, medical professionals and the community. Throughout this page, we refer to gut health as having a healthy gut microbiome and limited digestive symptoms.
About 200 different species of bacteria, viruses and fungi live in your large intestine. The bacteria and other micro-organisms in your gut are known as your gut microbiome. The bacteria help to break down food, turning it into nutrients your body can use.
Certain types of bacteria in your gut may contribute to some diseases. Some microorganisms are harmful to our health, but many are beneficial and necessary for a healthy body.
We are learning that the variety of bacteria in your gut is an important indicator of the health of your microbiome.
The health of your gut can impact both your physical and mental health.
Many factors, including the foods you eat, can impact the type of bacteria found in your digestive tract. What we eat can have short-term and long-term effects on our gut microbiome environment.
Probiotic Foods to Eat
Williams recommends eating probiotic foods daily or even multiple times a day. Including these powerful probiotic foods in your diet can help to improve your gut health quickly.
Greek Yogurt
Plain nonfat Greek yogurt is a powerhouse for gut-healthy probiotics and protein that support the immune system.
Try pairing probiotic-rich yogurt with prebiotic-filled oats and fruit for a delicious, gut-health power meal. Read the ingredient label to ensure that the yogurt you choose isn’t also full of added sugar.
Kimchi
A staple in Korean cuisine, kimchi is a spicy, fermented cabbage dish filled with probiotics to promote a healthy gut.
In addition to its gut health properties, kimchi is made with cruciferous vegetables that contain nutrients with powerful antioxidant properties that may help prevent some types of cancer.
Kefir
Kefir is a dairy-based drink that often contains more probiotics and protein than regular yogurt. A 2021 review article published in Frontiers in Nutrition indicates that consuming kefir may help improve your gut microbiome by reducing inflammation and gut permeability. Additionally, research, such as a 2021 study in PharmaNutrition, suggests that kefir may help reduce your risk of cardiovascular disease. As with yogurt, check the ingredients label to limit added sugar.
Our 3-Ingredient Overnight Berry Muesli is the perfect breakfast for your busy mornings.
Kombucha
Kombucha is a fermented, fizzy tea drink that may contain fruit juice, spices or other flavors. It’s loaded with probiotics and may be one of the easiest ways to boost probiotic intake each day since there are so many flavors to pour and sip.
A 2021 study published in Critical Reviews in Food Science and Nutrition showed that consuming kombucha can help protect against comorbidities associated with obesity, such as high cholesterol and type 2 diabetes.
