February 20, 2025
ByLindsay Warner,
Content Licensing Editor, Harvard Health Publishing
- Reviewed byRobert H. Shmerling, MD,
Senior Faculty Editor, Harvard Health Publishing; Editorial Advisory Board Member, Harvard Health Publishing
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Gut health is an easy thing to take for granted – or to ignore completely, if everything is generally functioning well. But poor gut health can impact your overall health in a variety of ways, from the obvious (stomach discomfort) to less obvious effects on mood and immune function
Why gut health matters
People are talking about gut health and their microbiome more than they used to, but if it’s not something that comes up around your dinner table, here are some basics
When people talk about their gut microbiome, they’re referring to all the microorganisms (both good and bad) living in your gastrointestinal tract (primarily your large intestine). Most people have hundreds – or even thousands – of different species of bacteria, viruses, and fungi living in their gut
Gut diversity is important because different microorganisms may help support health in a variety of ways, including:
- improved digestion and nutrient absorption
- immune-system regulation
- protection against harmful bacteria
- reduced inflammation
- better brain health.
Plus, a healthy and diverse gut microbiome may help reduce your risk of conditions including diabetes, inflammatory bowel disease, psoriatic arthritis, some cancers, GI disorders, and cardiovascular disease
Five keys to a happy gut
The good news is that you can take steps to support a healthy gut microbiome
1. Add more fiber to your diet
Fiber serves as a prebiotic, or food for the good bacteria that live in your gut. Eating plenty of fiber is associated with increased microbial diversity and a reduced risk of gastrointestinal issues like constipation and Crohn’s disease. Fiber helps keep the colon healthy by reducing inflammation; it also helps keep you regular
However, most of us don’t get enough fiber. Aim to get 21 to 38 grams of fiber per day. Fiber is found in a variety of foods including legumes, whole grains, avocados, sweet potatoes, Brussels sprouts, tofu, berries, leafy greens, and nuts and seeds
2. Stay hydrated
Water is critical for healthy digestion. It helps your body absorb and transport nutrients; it helps with keeping your core body temperature steady; it aids in the production of mucus to protect your digestive tract; and it helps prevent constipation. When you become constipated, your gut microbiota changes, becoming less abundant. If you become dehydrated, your body will let you know, as not drinking enough can manifest as thirst, headache, dry mouth, less frequent urination, dizziness, and tiredness. So drink up – around four to six cups per day for most people.
3. Manage stress
Increased stress often manifests itself in digestive discomfort. Stress causes hormones like adrenaline and cortisol to spike, leading to symptoms like diarrhea, constipation, stomach pain, and heartburn. This gut-brain connection is powerful; it’s why we get butterflies before a big presentation, or feel nauseous when we’re in a high-stakes situation. And while we can’t avoid stressful situations entirely, it’s possible to learn to manage stress through techniques like belly breathing, relaxation therapy, and meditation.
4. Get enough sleep
Healthier gut, better sleep? Perhaps, according to research published in Frontiers in Microbiology, which found that certain bacteria in your gut may impact your sleep in a variety of ways, from your likelihood of experiencing insomnia, to how frequently you need to nap, to how long you stay asleep at night. Most people should aim to get seven to nine hours of sleep a night. If you’re struggling to hit that goal, try improving your sleep hygiene, getting plenty of daytime exercise, and trying some of the stress management tips above.
5. Stay physically active
It’s not hard to find good reasons tostay active, but here’s one more: According to a systematic review published in Nutrients,participating in 150 to 270 minutes of moderate- to high-intensity exercise per week for at least six weeks has a positive effect on your gut microbiota, particularly if you combine aerobic exercise with resistance training. We already know that people who are sedentary have different gut microbiota characteristics than active people; this research suggests that you might be able to improve your gut health through exercise even if you’re not currently active.
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