16 Science-Backed Ways To Improve Gut Health

Having a diverse range of “good” bacteria is crucial for a healthy gut, and a thriving gut microbiome is essential for overall well-being, not just gut health.

This article will discuss lifestyle tips and the best foods to eat to support your “good” gut bacteria and enhance your gut health.

How to support your 'good' gut bugs

The trillions of bacteria, fungi, protozoa, and other microbes in your digestive tract make up your gut microbiome, which is unique to you.

A healthy gut contains a wide variety of bacteria.

ZOE conducted the largest nutritional study and identified 15 “good” gut bugs associated with positive health outcomes and 15 “bad” bugs linked to negative health outcomes.

According to Dr. Will Bulsiewicz, a board-certified gastroenterologist and ZOE’s U.S. medical director, the best way to improve your gut health is by:

Here are 16 simple ways to enhance your gut health starting today.

1. Food variety is key

ZOE’s scientific co-founder, Prof. Tim Spector, recommends aiming for 30 different plant foods each week to promote gut health.

Try to incorporate a variety of colorful plant foods rich in fiber and polyphenols that “good” gut microbes thrive on.

The Mediterranean diet, known for its diversity in plant-based foods, has been associated with positive health outcomes, possibly due to its impact on the gut microbiome.

If you’re curious about your gut microbiome, ZOE’s poop test can reveal the presence of “good” and “bad” bugs in your gut, helping you choose the best foods for gut health.

Take our free ZOE quiz for more information.

2. Eat more fruits and vegetables

Increasing your intake of fruits and vegetables, which are high in fiber and polyphenols, can benefit your gut health.

These plant-based foods are not only good for your gut bacteria but also contain essential nutrients for overall health.

Common polyphenol-rich foods include:

• Almonds


• Walnuts


• Cashews


• Hazelnuts


• Pine nuts


• Pistachios


• Chia seeds


• Pumpkin seeds


• Hemp seeds


• Sunflower seeds


• Sesame seeds

3. Choose nuts and seeds

Nuts and seeds are excellent sources of fiber, polyphenols, and healthy fats like omega-3 fatty acids, which can promote a diverse gut microbiome.

Adding nuts and seeds like almonds, walnuts, chia seeds, and pumpkin seeds to your diet can benefit your gut bacteria and overall health.

4. Add legumes to your diet

Legumes such as chickpeas and lentils are rich in dietary fiber and prebiotic fiber called galactooligosaccharide, which nourishes “good” gut bacteria.

Including legumes in your diet can help maintain a stable gut microbiome and support the growth of beneficial bacteria.

Common legumes to add to your meals are chickpeas, lentils, soybeans, and peas.

5. Choose whole grains

Whole grains are a great source of fiber that can enhance gut microbiome diversity. Consuming whole grains like oats, quinoa, and bulgur can benefit your gut health and overall well-being.

6. Eat prebiotic foods

Many fruits, vegetables, nuts, grains, and legumes contain prebiotics, a type of fiber that feeds “good” gut bacteria. Prebiotic-rich foods like bananas, garlic, and oats can support a healthy gut microbiome.

7. Eat probiotic fermented foods

Probiotic fermented foods contain live bacteria that can enhance gut bacteria diversity and overall health. Including foods like yogurt, kefir, and sauerkraut in your diet can benefit your gut microbiome.

8. Drink coffee

Research suggests that coffee drinkers may have a more diverse gut microbiome. Consuming coffee in moderation can contribute to a healthier gut environment.

9. Avoid ultra-processed foods

Limiting ultra-processed foods high in refined sugars, salt, and unhealthy fats can help maintain a balanced gut microbiome and support good gut health.

10. Cut down on the sweet stuff

High-sugar diets can negatively impact gut bacteria, increasing the risk of metabolic disorders like diabetes and obesity. Limiting sugar intake and artificial sweeteners can benefit your gut microbiome.

Other ways to improve gut health

In addition to dietary changes, lifestyle modifications can also support gut health and microbiome balance.

11. Get more sleep

Quality sleep is linked to increased gut bacteria diversity and overall health. Ensuring you get enough sleep can positively influence your gut microbiome.

12. Exercise regularly

Regular exercise can promote a healthier gut microbiome and increase microbiome diversity. Even low-intensity workouts can benefit your gut health.

13. Time your meals

Limiting snacking and avoiding late-night eating can give your gut time to rest and support gut health and microbiome balance.

14. Take antibiotics only when necessary

Antibiotics can impact the gut microbiome, so it’s important to use them only when prescribed and needed to maintain gut health.

15. Reduce stress

Stress can affect the gut microbiome, so finding ways to manage stress levels can benefit gut health and overall well-being.

16. Avoid smoking

Smoking can negatively impact gut health and increase the risk of digestive disorders. Quitting smoking can support a healthier gut microbiome and overall health.

The takeaway

To promote a healthy gut, focus on consuming a variety of plant-based foods to support a diverse gut microbiome. Moderation is key, and no food should be off-limits.

In addition to dietary changes, lifestyle adjustments like getting enough sleep, exercising regularly, managing stress, and avoiding smoking can also contribute to a healthier gut microbiome.

Understanding your unique microbiome and making informed choices about food and lifestyle can help create an optimal gut environment for better health.

With the ZOE program, you can discover the composition of your gut microbiome and receive personalized recommendations to improve your gut health.