“Gut health” refers to how well the gastrointestinal tract functions. Thegut microbiomeis made up of bacteria, viruses, and fungi. Some microorganisms in the gut are harmful, while others are beneficial.
Several symptoms can occur if the “good” and “bad” bacteria in the gut become unbalanced. Signs of an unhealthy gut include fatigue, upset stomach, skin irritation, and more.Fortunately, there are several ways to promote healthy bacteria growth and improve gut health.
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1. Alter Your Diet
One of the most effective ways to improvegut healthis to alter your diet. Eating a diet rich in added sugars lowers the amount of good bacteria in the gut.Added sugars also raise the risk of inflammation, contributing to a risk of chronic health conditions likecancer.
Beneficialfoods for gut healthinclude:
What Is the Gut-Brain Axis?The gut-brain axis is the pathway that connects thegastrointestinal tractand the brain. In other words, your gut and brain talk to each other. Gut health affects brain health, and chronic stress can cause an imbalance of bacteria in the gut.
What Is the Gut-Brain Axis?
The gut-brain axis is the pathway that connects thegastrointestinal tractand the brain. In other words, your gut and brain talk to each other. Gut health affects brain health, and chronic stress can cause an imbalance of bacteria in the gut.
2. Eat Slowly
3. Stay Hydrated
Drinking more wateris a simple and effective way to improve your gut health. Staying hydrated may be linked with a greater diversity of good bacteria in the gut.Keep a water bottle with you throughout the day and refill it often.
4. Get Quality Sleep
The amount ofsleepadults get affects the variety of beneficial bacteria in their guts. When you sleep for the recommended seven to eight hours each night, the gut has more diversity of bacteria, which can promote better sleep.Aim to go to bed and wake up at the same time each day to improve your sleep. Avoid screens before bed, and keep your bedroom dark, cool, and quiet.
5. Lower Your Stress Levels
Stressaffects the entire body, including gut health. High-stress levels alter digestive function, and stress hormones impact healthy bacteria in the gut.
Consider incorporating stress management practices into your daily or weekly routine to lower stress. Practices likemeditation,yoga,massage, walking, and time with loved ones may improve your mood and lower stress levels.
Walking After Eating: A Proven Strategy for Better Gut Health
6. Exercise
Physical activity has a protective effect against obesity and heart disease.One study found that athletes had a greater variety of gut bacteria than those who did notexercise regularly.More research is needed to determine if exercise increases the types of good gut bacteria.
Most adults need 150 minutes of moderate-intensity exercise each week. Adults also benefit from two sessions of strength training per week.
7. Pay Attention to Your Medications
Antibioticsare essential for treating many infections. However, they damage the gut microbiota and cause an imbalance in the bacteria.Antibiotic overuse is a public health concern because, over time, it leads to antibiotic resistance. Up to 30% of antibiotics prescribed in the United States are used unnecessarily.
Another class of drugs that affect gut bacteria isproton pump inhibitors (PPIs). Long-term use of PPIs may lead to less beneficial bacteria in the gut over time.
8. Try a Probiotic or Prebiotic Supplement
Prebioticsfuel the growth of beneficial bacteria in the gut, andprobioticsare live bacteria that contribute to the amount of good gut bacteria. Taking one or both of these supplements may improve gut health.
Foods that contain probiotics include kimchi, yogurt, kefir, and sauerkraut. It’s important to note that people who are very ill or have a weakened immune system should not take prebiotics or probiotics.Speak with a healthcare provider before starting a new supplement.
9. Get Checked for Food Intolerances
Food intolerancesoccur when the body has difficulty digesting certain foods. Food intolerances are different from food allergies. Possible symptoms of food intolerance include:
If you suspect you have a food intolerance, speak with a primary care provider. They may recommend removing the food from your diet to see if symptoms improve.
What Are the Signs of an Unhealthy Gut?
Several signs of an unhealthy gut include gastrointestinal discomfort and autoimmune conditions. Possible causes include high-stress levels, a diet rich in sugary or processed foods, not enough sleep, and frequent antibiotic prescriptions.
An unhealthy gut may cause the following symptoms:
When to Talk to a Healthcare Provider
Mild gastrointestinal symptoms like bloating or gas are normal at times. Consider talking with a healthcare provider if you experience uncomfortable symptoms regularly, such as consistent abdominal pain, bloating, or nausea. They may refer you to a specialist, such as agastroenterologist, for further testing.
Summary
Gut health refers to how the gastrointestinal tract functions. The tract is lined with microorganisms, including bacteria, viruses, and fungi. A balance of harmful and beneficial microorganisms is essential for good gut health and digestion.
Limiting sugary foods, eating a diet rich in fiber, getting enough sleep, managing stress levels, and taking a prebiotic or probiotic supplement are ways to improve gut health. Eating slowly and staying hydrated are also beneficial. Talk with a healthcare provider about ways to improve your gut health.
30 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Hills RD Jr, Pontefract BA, Mishcon HR, Black CA, Sutton SC, Theberge CR.Gut microbiome: Profound implications for diet and disease.Nutrients. 2019;11(7):1613. doi:10.3390/nu11071613Rinninella E, Cintoni M, Raoul P, et al.Food components and dietary habits: keys for a healthy gut microbiota composition.Nutrients. 2019;11(10):2393. doi:10.3390/nu11102393Valdes AM, Walter J, Segal E, Spector TD.Role of the gut microbiota in nutrition and health.BMJ. 2018;361:k2179. doi:10.1136/bmj.k2179Satokari R.High intake of sugar and the balance between pro- and anti-inflammatory gut bacteria.Nutrients. 2020;12(5):1348. doi:10.3390/nu12051348Satokari R.High intake of sugar and the balance between pro- and anti-inflammatory gut bacteria.Nutrients. 2020;12(5):1348. doi:10.3390/nu12051348Bolte LA, Vich Vila A, Imhann F, et al.Long-term dietary patterns are associated with pro-inflammatory and anti-inflammatory features of the gut microbiome.Gut. 2021;70(7):1287-1298. doi:10.1136/gutjnl-2020-322670Dimidi E, Cox SR, Rossi M, Whelan K.Fermented foods: definitions and characteristics, impact on the gut microbiota and effects on gastrointestinal health and disease.Nutrients. 2019;11(8):1806. doi:10.3390/nu11081806Frankenfeld CL, Hullar MAJ, Maskarinec G, et al.The gut microbiome is associated with circulating dietary biomarkers of fruit and vegetable intake in a multiethnic cohort.J Acad Nutr Diet. 2022;122(1):78-98. doi:10.1016/j.jand.2021.05.023Cronin P, Joyce SA, O’Toole PW, O’Connor EM.Dietary fibre modulates the gut microbiota.Nutrients. 2021;13(5):1655. doi:10.3390/microorganisms10030578Valido E, Stoyanov J, Bertolo A, et al.Systematic review of the effects of oat intake on gastrointestinal health.J Nutr. 2021;151(10):3075-3090. doi:10.1093/jn/nxab245Leeming ER, Johnson AJ, Spector TD, Le Roy CI.Effect of diet on the gut microbiota: rethinking intervention duration.Nutrients. 2019;11(12):2862.doi:10.3390/nu11122862Carabotti M, Scirocco A, Maselli MA, Severi C.The gut-brain axis: interactions between enteric microbiota, central and enteric nervous systems.Ann Gastroenterol. 2015;28(2):203-209.Hawton K, Ferriday D, Rogers P, et al.Slow down: Behavioural and physiological effects of reducing eating rate.Nutrients. 2018;11(1):50. doi:10.3390/nu11010050Vanhaecke T, Bretin O, Poirel M, Tap J.Drinking water source and intake are associated with distinct gut microbiota signatures in US and UK populations.J Nutr. 2022;152(1):171-182. doi:10.1093/jn/nxab312Smith RP, Easson C, Lyle SM, et al.Gut microbiome diversity is associated with sleep physiology in humans.PLoS One. 2019;14(10):e0222394. doi:10.1371/journal.pone.0222394Madison A, Kiecolt-Glaser JK.Stress, depression, diet, and the gut microbiota: human-bacteria interactions at the core of psychoneuroimmunology and nutrition.Curr Opin Behav Sci. 2019;28:105-110. doi:10.1016/j.cobeha.2019.01.011Petriz BA, Castro AP, Almeida JA, et al.Exercise induction of gut microbiota modifications in obese, non-obese and hypertensive rats.BMC Genomics. 2014;15(1):511. doi:10.1186/1471-2164-15-511Clarke SF, Murphy EF, O’Sullivan O, et al.Exercise and associated dietary extremes impact on gut microbial diversity.Gut. 2014;63(12):1913-1920. doi:10.1136/gutjnl-2013-306541Piercy KL, Troiano RP, Ballard RM, et al.The physical activity guidelines for americans.JAMA. 2018;320(19):2020-2028. doi:10.1001/jama.2018.14854Dudek-Wicher RK, Junka A, Bartoszewicz M.The influence of antibiotics and dietary components on gut microbiota.Prz Gastroenterol. 2018;13(2):85-92. doi:10.5114/pg.2018.76005Centers for Disease Control and Prevention.Antibiotic prescribing and use.Bruno G, Zaccari P, Rocco G, et al. Proton pump inhibitors and dysbiosis: Current knowledge and aspects to be clarified. World J Gastroenterol. 2019;25(22):2706-2719. doi:10.3748/wjg.v25.i22.2706Wang X, Zhang P, Zhang X.Probiotics regulate gut microbiota: An effective method to improve immunity.Molecules. 2021;26(19):6076. doi:10.3390/molecules26196076Axarlis K, Daskalaki MG, Michailidou S, et al.Diet supplementation with fish-derived extracts suppresses diabetes and modulates intestinal microbiome in a murine model of diet-induced obesity.Mar Drugs. 2021;19(5):268. doi:10.3390/md19050268American Academy of Allergy, Asthma, & Immunology.Food intolerance versus food allergy.Piedmont Health.Signs of poor gut health.Frederick Health.10 signs of an unhealthy gut.Balakrishnan B, Taneja V.Microbial modulation of the gut microbiome for treating autoimmune diseases.Expert Rev Gastroenterol Hepatol. 2018;12(10):985-996. doi:10.1080/17474124.2018.1517044Brandao Gois MF, Sinha T, Spreckels JE, et al.Role of the gut microbiome in mediating lactose intolerance symptoms.Gut. 2022;71(1):215-217. doi:10.1136/gutjnl-2020-323911Matenchuk BA, Mandhane PJ, Kozyrskyj AL.Sleep, circadian rhythm, and gut microbiota.Sleep Med Rev. 2020;53:101340. doi:10.1016/j.smrv.2020.101340
30 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Hills RD Jr, Pontefract BA, Mishcon HR, Black CA, Sutton SC, Theberge CR.Gut microbiome: Profound implications for diet and disease.Nutrients. 2019;11(7):1613. doi:10.3390/nu11071613Rinninella E, Cintoni M, Raoul P, et al.Food components and dietary habits: keys for a healthy gut microbiota composition.Nutrients. 2019;11(10):2393. doi:10.3390/nu11102393Valdes AM, Walter J, Segal E, Spector TD.Role of the gut microbiota in nutrition and health.BMJ. 2018;361:k2179. doi:10.1136/bmj.k2179Satokari R.High intake of sugar and the balance between pro- and anti-inflammatory gut bacteria.Nutrients. 2020;12(5):1348. doi:10.3390/nu12051348Satokari R.High intake of sugar and the balance between pro- and anti-inflammatory gut bacteria.Nutrients. 2020;12(5):1348. doi:10.3390/nu12051348Bolte LA, Vich Vila A, Imhann F, et al.Long-term dietary patterns are associated with pro-inflammatory and anti-inflammatory features of the gut microbiome.Gut. 2021;70(7):1287-1298. doi:10.1136/gutjnl-2020-322670Dimidi E, Cox SR, Rossi M, Whelan K.Fermented foods: definitions and characteristics, impact on the gut microbiota and effects on gastrointestinal health and disease.Nutrients. 2019;11(8):1806. doi:10.3390/nu11081806Frankenfeld CL, Hullar MAJ, Maskarinec G, et al.The gut microbiome is associated with circulating dietary biomarkers of fruit and vegetable intake in a multiethnic cohort.J Acad Nutr Diet. 2022;122(1):78-98. doi:10.1016/j.jand.2021.05.023Cronin P, Joyce SA, O’Toole PW, O’Connor EM.Dietary fibre modulates the gut microbiota.Nutrients. 2021;13(5):1655. doi:10.3390/microorganisms10030578Valido E, Stoyanov J, Bertolo A, et al.Systematic review of the effects of oat intake on gastrointestinal health.J Nutr. 2021;151(10):3075-3090. doi:10.1093/jn/nxab245Leeming ER, Johnson AJ, Spector TD, Le Roy CI.Effect of diet on the gut microbiota: rethinking intervention duration.Nutrients. 2019;11(12):2862.doi:10.3390/nu11122862Carabotti M, Scirocco A, Maselli MA, Severi C.The gut-brain axis: interactions between enteric microbiota, central and enteric nervous systems.Ann Gastroenterol. 2015;28(2):203-209.Hawton K, Ferriday D, Rogers P, et al.Slow down: Behavioural and physiological effects of reducing eating rate.Nutrients. 2018;11(1):50. doi:10.3390/nu11010050Vanhaecke T, Bretin O, Poirel M, Tap J.Drinking water source and intake are associated with distinct gut microbiota signatures in US and UK populations.J Nutr. 2022;152(1):171-182. doi:10.1093/jn/nxab312Smith RP, Easson C, Lyle SM, et al.Gut microbiome diversity is associated with sleep physiology in humans.PLoS One. 2019;14(10):e0222394. doi:10.1371/journal.pone.0222394Madison A, Kiecolt-Glaser JK.Stress, depression, diet, and the gut microbiota: human-bacteria interactions at the core of psychoneuroimmunology and nutrition.Curr Opin Behav Sci. 2019;28:105-110. doi:10.1016/j.cobeha.2019.01.011Petriz BA, Castro AP, Almeida JA, et al.Exercise induction of gut microbiota modifications in obese, non-obese and hypertensive rats.BMC Genomics. 2014;15(1):511. doi:10.1186/1471-2164-15-511Clarke SF, Murphy EF, O’Sullivan O, et al.Exercise and associated dietary extremes impact on gut microbial diversity.Gut. 2014;63(12):1913-1920. doi:10.1136/gutjnl-2013-306541Piercy KL, Troiano RP, Ballard RM, et al.The physical activity guidelines for americans.JAMA. 2018;320(19):2020-2028. doi:10.1001/jama.2018.14854Dudek-Wicher RK, Junka A, Bartoszewicz M.The influence of antibiotics and dietary components on gut microbiota.Prz Gastroenterol. 2018;13(2):85-92. doi:10.5114/pg.2018.76005Centers for Disease Control and Prevention.Antibiotic prescribing and use.Bruno G, Zaccari P, Rocco G, et al. Proton pump inhibitors and dysbiosis: Current knowledge and aspects to be clarified. World J Gastroenterol. 2019;25(22):2706-2719. doi:10.3748/wjg.v25.i22.2706Wang X, Zhang P, Zhang X.Probiotics regulate gut microbiota: An effective method to improve immunity.Molecules. 2021;26(19):6076. doi:10.3390/molecules26196076Axarlis K, Daskalaki MG, Michailidou S, et al.Diet supplementation with fish-derived extracts suppresses diabetes and modulates intestinal microbiome in a murine model of diet-induced obesity.Mar Drugs. 2021;19(5):268. doi:10.3390/md19050268American Academy of Allergy, Asthma, & Immunology.Food intolerance versus food allergy.Piedmont Health.Signs of poor gut health.Frederick Health.10 signs of an unhealthy gut.Balakrishnan B, Taneja V.Microbial modulation of the gut microbiome for treating autoimmune diseases.Expert Rev Gastroenterol Hepatol. 2018;12(10):985-996. doi:10.1080/17474124.2018.1517044Brandao Gois MF, Sinha T, Spreckels JE, et al.Role of the gut microbiome in mediating lactose intolerance symptoms.Gut. 2022;71(1):215-217. doi:10.1136/gutjnl-2020-323911Matenchuk BA, Mandhane PJ, Kozyrskyj AL.Sleep, circadian rhythm, and gut microbiota.Sleep Med Rev. 2020;53:101340. doi:10.1016/j.smrv.2020.101340
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Hills RD Jr, Pontefract BA, Mishcon HR, Black CA, Sutton SC, Theberge CR.Gut microbiome: Profound implications for diet and disease.Nutrients. 2019;11(7):1613. doi:10.3390/nu11071613Rinninella E, Cintoni M, Raoul P, et al.Food components and dietary habits: keys for a healthy gut microbiota composition.Nutrients. 2019;11(10):2393. doi:10.3390/nu11102393Valdes AM, Walter J, Segal E, Spector TD.Role of the gut microbiota in nutrition and health.BMJ. 2018;361:k2179. doi:10.1136/bmj.k2179Satokari R.High intake of sugar and the balance between pro- and anti-inflammatory gut bacteria.Nutrients. 2020;12(5):1348. doi:10.3390/nu12051348Satokari R.High intake of sugar and the balance between pro- and anti-inflammatory gut bacteria.Nutrients. 2020;12(5):1348. doi:10.3390/nu12051348Bolte LA, Vich Vila A, Imhann F, et al.Long-term dietary patterns are associated with pro-inflammatory and anti-inflammatory features of the gut microbiome.Gut. 2021;70(7):1287-1298. doi:10.1136/gutjnl-2020-322670Dimidi E, Cox SR, Rossi M, Whelan K.Fermented foods: definitions and characteristics, impact on the gut microbiota and effects on gastrointestinal health and disease.Nutrients. 2019;11(8):1806. doi:10.3390/nu11081806Frankenfeld CL, Hullar MAJ, Maskarinec G, et al.The gut microbiome is associated with circulating dietary biomarkers of fruit and vegetable intake in a multiethnic cohort.J Acad Nutr Diet. 2022;122(1):78-98. doi:10.1016/j.jand.2021.05.023Cronin P, Joyce SA, O’Toole PW, O’Connor EM.Dietary fibre modulates the gut microbiota.Nutrients. 2021;13(5):1655. doi:10.3390/microorganisms10030578Valido E, Stoyanov J, Bertolo A, et al.Systematic review of the effects of oat intake on gastrointestinal health.J Nutr. 2021;151(10):3075-3090. doi:10.1093/jn/nxab245Leeming ER, Johnson AJ, Spector TD, Le Roy CI.Effect of diet on the gut microbiota: rethinking intervention duration.Nutrients. 2019;11(12):2862.doi:10.3390/nu11122862Carabotti M, Scirocco A, Maselli MA, Severi C.The gut-brain axis: interactions between enteric microbiota, central and enteric nervous systems.Ann Gastroenterol. 2015;28(2):203-209.Hawton K, Ferriday D, Rogers P, et al.Slow down: Behavioural and physiological effects of reducing eating rate.Nutrients. 2018;11(1):50. doi:10.3390/nu11010050Vanhaecke T, Bretin O, Poirel M, Tap J.Drinking water source and intake are associated with distinct gut microbiota signatures in US and UK populations.J Nutr. 2022;152(1):171-182. doi:10.1093/jn/nxab312Smith RP, Easson C, Lyle SM, et al.Gut microbiome diversity is associated with sleep physiology in humans.PLoS One. 2019;14(10):e0222394. doi:10.1371/journal.pone.0222394Madison A, Kiecolt-Glaser JK.Stress, depression, diet, and the gut microbiota: human-bacteria interactions at the core of psychoneuroimmunology and nutrition.Curr Opin Behav Sci. 2019;28:105-110. doi:10.1016/j.cobeha.2019.01.011Petriz BA, Castro AP, Almeida JA, et al.Exercise induction of gut microbiota modifications in obese, non-obese and hypertensive rats.BMC Genomics. 2014;15(1):511. doi:10.1186/1471-2164-15-511Clarke SF, Murphy EF, O’Sullivan O, et al.Exercise and associated dietary extremes impact on gut microbial diversity.Gut. 2014;63(12):1913-1920. doi:10.1136/gutjnl-2013-306541Piercy KL, Troiano RP, Ballard RM, et al.The physical activity guidelines for americans.JAMA. 2018;320(19):2020-2028. doi:10.1001/jama.2018.14854Dudek-Wicher RK, Junka A, Bartoszewicz M.The influence of antibiotics and dietary components on gut microbiota.Prz Gastroenterol. 2018;13(2):85-92. doi:10.5114/pg.2018.76005Centers for Disease Control and Prevention.Antibiotic prescribing and use.Bruno G, Zaccari P, Rocco G, et al. Proton pump inhibitors and dysbiosis: Current knowledge and aspects to be clarified. World J Gastroenterol. 2019;25(22):2706-2719. doi:10.3748/wjg.v25.i22.2706Wang X, Zhang P, Zhang X.Probiotics regulate gut microbiota: An effective method to improve immunity.Molecules. 2021;26(19):6076. doi:10.3390/molecules26196076Axarlis K, Daskalaki MG, Michailidou S, et al.Diet supplementation with fish-derived extracts suppresses diabetes and modulates intestinal microbiome in a murine model of diet-induced obesity.Mar Drugs. 2021;19(5):268. doi:10.3390/md19050268American Academy of Allergy, Asthma, & Immunology.Food intolerance versus food allergy.Piedmont Health.Signs of poor gut health.Frederick Health.10 signs of an unhealthy gut.Balakrishnan B, Taneja V.Microbial modulation of the gut microbiome for treating autoimmune diseases.Expert Rev Gastroenterol Hepatol. 2018;12(10):985-996. doi:10.1080/17474124.2018.1517044Brandao Gois MF, Sinha T, Spreckels JE, et al.Role of the gut microbiome in mediating lactose intolerance symptoms.Gut. 2022;71(1):215-217. doi:10.1136/gutjnl-2020-323911Matenchuk BA, Mandhane PJ, Kozyrskyj AL.Sleep, circadian rhythm, and gut microbiota.Sleep Med Rev. 2020;53:101340. doi:10.1016/j.smrv.2020.101340
Hills RD Jr, Pontefract BA, Mishcon HR, Black CA, Sutton SC, Theberge CR.Gut microbiome: Profound implications for diet and disease.Nutrients. 2019;11(7):1613. doi:10.3390/nu11071613
Rinninella E, Cintoni M, Raoul P, et al.Food components and dietary habits: keys for a healthy gut microbiota composition.Nutrients. 2019;11(10):2393. doi:10.3390/nu11102393
Valdes AM, Walter J, Segal E, Spector TD.Role of the gut microbiota in nutrition and health.BMJ. 2018;361:k2179. doi:10.1136/bmj.k2179
Satokari R.High intake of sugar and the balance between pro- and anti-inflammatory gut bacteria.Nutrients. 2020;12(5):1348. doi:10.3390/nu12051348
Bolte LA, Vich Vila A, Imhann F, et al.Long-term dietary patterns are associated with pro-inflammatory and anti-inflammatory features of the gut microbiome.Gut. 2021;70(7):1287-1298. doi:10.1136/gutjnl-2020-322670
Dimidi E, Cox SR, Rossi M, Whelan K.Fermented foods: definitions and characteristics, impact on the gut microbiota and effects on gastrointestinal health and disease.Nutrients. 2019;11(8):1806. doi:10.3390/nu11081806
Frankenfeld CL, Hullar MAJ, Maskarinec G, et al.The gut microbiome is associated with circulating dietary biomarkers of fruit and vegetable intake in a multiethnic cohort.J Acad Nutr Diet. 2022;122(1):78-98. doi:10.1016/j.jand.2021.05.023
Cronin P, Joyce SA, O’Toole PW, O’Connor EM.Dietary fibre modulates the gut microbiota.Nutrients. 2021;13(5):1655. doi:10.3390/microorganisms10030578
Valido E, Stoyanov J, Bertolo A, et al.Systematic review of the effects of oat intake on gastrointestinal health.J Nutr. 2021;151(10):3075-3090. doi:10.1093/jn/nxab245
Leeming ER, Johnson AJ, Spector TD, Le Roy CI.Effect of diet on the gut microbiota: rethinking intervention duration.Nutrients. 2019;11(12):2862.doi:10.3390/nu11122862
Carabotti M, Scirocco A, Maselli MA, Severi C.The gut-brain axis: interactions between enteric microbiota, central and enteric nervous systems.Ann Gastroenterol. 2015;28(2):203-209.
Hawton K, Ferriday D, Rogers P, et al.Slow down: Behavioural and physiological effects of reducing eating rate.Nutrients. 2018;11(1):50. doi:10.3390/nu11010050
Vanhaecke T, Bretin O, Poirel M, Tap J.Drinking water source and intake are associated with distinct gut microbiota signatures in US and UK populations.J Nutr. 2022;152(1):171-182. doi:10.1093/jn/nxab312
Smith RP, Easson C, Lyle SM, et al.Gut microbiome diversity is associated with sleep physiology in humans.PLoS One. 2019;14(10):e0222394. doi:10.1371/journal.pone.0222394
Madison A, Kiecolt-Glaser JK.Stress, depression, diet, and the gut microbiota: human-bacteria interactions at the core of psychoneuroimmunology and nutrition.Curr Opin Behav Sci. 2019;28:105-110. doi:10.1016/j.cobeha.2019.01.011
Petriz BA, Castro AP, Almeida JA, et al.Exercise induction of gut microbiota modifications in obese, non-obese and hypertensive rats.BMC Genomics. 2014;15(1):511. doi:10.1186/1471-2164-15-511
Clarke SF, Murphy EF, O’Sullivan O, et al.Exercise and associated dietary extremes impact on gut microbial diversity.Gut. 2014;63(12):1913-1920. doi:10.1136/gutjnl-2013-306541
Piercy KL, Troiano RP, Ballard RM, et al.The physical activity guidelines for americans.JAMA. 2018;320(19):2020-2028. doi:10.1001/jama.2018.14854
Dudek-Wicher RK, Junka A, Bartoszewicz M.The influence of antibiotics and dietary components on gut microbiota.Prz Gastroenterol. 2018;13(2):85-92. doi:10.5114/pg.2018.76005
Centers for Disease Control and Prevention.Antibiotic prescribing and use.
Bruno G, Zaccari P, Rocco G, et al. Proton pump inhibitors and dysbiosis: Current knowledge and aspects to be clarified. World J Gastroenterol. 2019;25(22):2706-2719. doi:10.3748/wjg.v25.i22.2706
Wang X, Zhang P, Zhang X.Probiotics regulate gut microbiota: An effective method to improve immunity.Molecules. 2021;26(19):6076. doi:10.3390/molecules26196076
Axarlis K, Daskalaki MG, Michailidou S, et al.Diet supplementation with fish-derived extracts suppresses diabetes and modulates intestinal microbiome in a murine model of diet-induced obesity.Mar Drugs. 2021;19(5):268. doi:10.3390/md19050268
American Academy of Allergy, Asthma, & Immunology.Food intolerance versus food allergy.
Piedmont Health.Signs of poor gut health.
Frederick Health.10 signs of an unhealthy gut.
Balakrishnan B, Taneja V.Microbial modulation of the gut microbiome for treating autoimmune diseases.Expert Rev Gastroenterol Hepatol. 2018;12(10):985-996. doi:10.1080/17474124.2018.1517044
Brandao Gois MF, Sinha T, Spreckels JE, et al.Role of the gut microbiome in mediating lactose intolerance symptoms.Gut. 2022;71(1):215-217. doi:10.1136/gutjnl-2020-323911
Matenchuk BA, Mandhane PJ, Kozyrskyj AL.Sleep, circadian rhythm, and gut microbiota.Sleep Med Rev. 2020;53:101340. doi:10.1016/j.smrv.2020.101340
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