Maintaining a healthy gut is crucial, as it impacts digestion, immune function, brain health, and even the aging process. A happy belly benefits a wide range of body systems, but when the gut is out of balance, it can be difficult to feel your best. Some of the more common ways a gut imbalance can affect overall health include increased gut permeability, alterations in the gut-brain axis, and dysbiosis of the intestinal microbiome.

Let’s review a bit about how the human microbiome works. It’s home to a complex community of over 100 trillion microorganisms. Within the gut microbiome is a vibrant community of tiny species, including bacteria, fungi, protozoa, and viruses. These microbes, and how they interact with each other and our bodies, play a significant role in human health.

Like a fingerprint, each individual's microbiome is unique, shaped by factors such as diet, environment, stress, and medication use. The gut microbiome plays several vital roles in maintaining health, starting with immune function. 

The gut houses approximately 70% of the immune system, where beneficial bacteria help differentiate between harmful and beneficial substances. The robust community of microbes helps to protect the GI tract from harmful bacteria and viruses and plays a role in notifying the immune system of unwanted invaders. 

Increased gut permeability, or "leaky gut," occurs when the normally tight junctions between intestinal cells become damaged – from use, illness, stress, etc. – allowing larger food particles and undesirable substances to “leak” across the digestive lining. This increased intestinal permeability can lead to inflammation and inappropriate immune responses; and might also be associated with food allergies.

Microorganisms in the gut aid in the digestion of food as well. They help to break down food and extract nutrients that can be transported throughout the body and used where needed. Bacteria also support our overall vitamin and nutrient needs by producing essential vitamins and fatty acids that the body cannot produce independently. Along with B vitamins, beneficial bacteria in the gut also transform fiber from food into short-chain fatty acids (SCFAs), such as butyrate, that the colon cells rely on for fuel and repair.

The gut-brain axis (GBA) refers to the two-way communication between the gut and the brain. Messages are sent to and from the gut through the vagus nerve, which is the longest nerve of the autonomic nervous system. The microbiome plays an important role in GBA functioning as bacteria in the gut can produce neurotransmitters such as GABA, dopamine, and serotonin. As you might expect, gut dysbiosis – an imbalance of good and bad bacteria in the gut – can negatively impact the GBA.

So, what steps can you take to improve your gut health? Continue reading to discover four strategies for maintaining healthy digestion.

1. Focus on nutrition

A varied diet promotes a diverse range of gut microbes, which is associated with a healthier gut microbiome and by extension, a healthier gut. Eating a diverse diet, rich in fiber from plants, ensures that different types of bacteria receive the nutrients they need to thrive.

Fiber is an indigestible portion of plants that undergoes fermentation in the large intestine, producing beneficial byproducts. Fruits, vegetables, whole grains, and beans are all excellent sources of fiber, providing food for bacteria in the gut. There are two main types of fiber: soluble and insoluble. 

Soluble fibers includes the gums, pectins, and mucilage from fruits and vegetables that combine with water and become gummy or jelly-like in consistency. Common food sources of soluble fiber are beans, peas, lentils, apples, and oats. These fibers are more fermentable by gut bacteria and therefore provide more beneficial byproducts – like vitamins and short-chain fatty acids. 

Insoluble fiber, on the other hand, does not dissolve in water. It includes the cellulose, hemicellulose, and lignins from plants that act as bulking agents, improving elimination and reducing constipation. Food sources of insoluble fiber include whole grains, vegetables, and some fruits.

Another nutritional strategy for supporting gut health includes eating fermented foods like yogurt, sauerkraut, and kimchi. Fermented foods contain beneficial bacteria that can support the gut microbiota by introducing live microorganisms into the gut, adding to the population of good bacteria and increasing microbiome diversity.

Limiting added sugars can also benefit gut health. Diets high in sugar are associated with an abundance of unhealthy microbes. Excessive sugar consumption can increase the growth rate of harmful bacteria and fungi, disrupting the balance of the gut microbiome.

2. Aim for a balanced lifestyle

Stress can negatively impact the microorganisms inhabiting the gut, leading to digestive inflammation and increased intestinal permeability. Incorporate stress-management techniques such as breathing exercises, meditation, or mindfulness into your daily routine to support a healthy stress response and in turn, a healthy digestive tract. 

Prioritizing sleep can also benefit gut health. Poor sleep quality is associated with strains of bacteria that are less healthy. Maintaining consistent, high-quality sleep is essential for overall health and a balanced gut microbiome.

In addition to managing stress and prioritizing sleep, exercise supports a balanced microbiome by increasing beneficial strains of bacteria that promote good gut health. To increase the number of beneficial microbial species, aim for a consistent exercise routine. Physical activity enriches microflora diversity and improves healthy bacteria in the gut. A good goal is to include 30-60 minutes of movement daily to support gut health.

Finally, adequate hydration is essential for overall health and supports the proper function of the digestive system. Hydration can be a concern for athletes and travelers alike. And while we’re on the topic of travel, it’s important to be mindful that travel can disrupt gut health due to unfamiliar foods and disrupted sleep patterns. Remember, making balanced lifestyle choices is important both at home and on the road.

3. Consider a gut health supplement

Some of the most popular gut health supplements include prebiotics and probiotics. But what are they exactly?

Prebiotics are the non-digestible food components (fiber) that nourish beneficial bacteria in the gut, helping them thrive and colonize. Thorne’s FiberMend is a soluble prebiotic fiber blend that promotes regularity and supports optimal digestive function.*

Probiotics, on the other hand, are live microorganisms, that, when administered in adequate amounts, confer a health benefit. Probiotics are like adding new, friendly neighbors to the gut community. Thorne offers a variety of probiotic options, such as FloraSport 20B® and FloraMend Prime Probiotic®, but keep in mind that the best probiotic for you may change over time. Take our Probiotics Quiz as a guide.

When it comes to supporting healthy intestinal permeability, consider L-glutamine. This amino acid supports a healthy intestinal lining and optimal immune function.* It is also the primary fuel source for enterocytes, the cells that make up the inner surface of the intestines. For those seeking more robust support for the GI tract, EnteroMend contains L-glutamine along with botanicals and soluble fiber. It helps maintain a healthy inflammatory response in the GI tract, soothes the GI tract's mucus membranes, and supports colonic permeability and bowel regularity.*

Digestive enzymes aid digestion by breaking down carbohydrates, fats, and proteins into smaller units the body can absorb and use. When your digestive enzymes are in balance, their actions quickly release nutrients from your food and keep things moving through your gut, providing the raw materials needed for your body processes to occur efficiently and supporting healthy gut bacteria.*

Aging, illness, stress, chronic use of antacids or acid-blockers, smoking, alcohol abuse, and medical interventions (such as gallbladder removal or gastric bypass) can all cause changes in enzyme production and function. So, for some individuals, a digestive enzyme supplement might be a good place to start. Thorne’s Digestive Enzyme Quiz can help determine which digestive enzyme product might be best for you.

4. Evaluate your gut microbiome

A comprehensive gut health test can provide personalized insights into an individual's unique microbial ecosystem. If you’ve ever wondered what makes up your gut microbiome, then Thorne’s Gut Health Test might be for you. This easy, at-home test utilizes the most advanced gut-microbiome sequencing technology to identify and count the bacteria, viruses, parasites, archaea, fungi, and yeast in your stool sample – and provides personalized insights based on the test’s findings. 

Although many people might think a gut health test is only for those suffering from GI-related issues, understanding your unique microbiome can help you identify the next steps for improving your gut health. Whether you’re experiencing issues with cognitive function, focus, memory, energy levels, sports performance, metabolism, body weight, skin health, or are simply interested in optimizing your wellness, you can benefit from greater knowledge about the gut microbiome.

The takeaway

Maintaining a healthy gut is essential for overall well-being. Paying particular attention to your microbiome not only optimizes digestion but also absorption of nutrients, vitamin status, immune function, mood, sleep, and more. By adopting a diverse, fiber-rich diet, incorporating fermented foods, limiting added sugars, managing stress, prioritizing sleep, exercising regularly, and considering appropriate supplements, you are taking important steps toward fostering a balanced and thriving gut microbiome.