Guide to Supporting Your Gut Health

Your gut health impacts your immune system, your mental health and your overall well-being. When you have a healthy gut, your gastrointestinal (GI) tract has a good balance of gut bacteria and is able to properly digest and absorb nutrients.

But when there is an imbalance in your gut bacteria, it may trigger unwanted gastrointestinal symptoms as well as mental health issues.

Here are 10 ways you can improve your gut health:

1. Exercise: Physical activity gets your colon moving, which leads to more regular bowel movements. Exercise can also help manage irritable bowel symptoms.

2. Eat a healthy diet: Consume mostly fresh, unprocessed foods. Processed foods are broken down more easily into sugar, which can negatively impact your digestive health.

3. Eat smaller, more frequent meals: This will help you avoid overwhelming the GI tract.

4. Chew your food thoroughly: It can ease the digestive process.

5. Manage your stress levels: Too much stress can impact your gut health. Yoga, meditation, therapy, or journaling have been shown to reduce stress and anxiety.

6. Take or eat probiotics: Probiotics increase the amount of good bacteria in your gut. Yogurt, kefir, fresh sauerkraut, and supplements are all good sources of probiotics.

7. Eat more fiber: Aim for at least 25 grams per day.

8. Drink plenty of water: At least 64 ounces a day is a good place to start.

9. Limit alcohol and caffeine: Both are digestive stimulants and can disrupt the digestive process.

10. Talk to a GI specialist: If you experience frequent diarrhea, constipation, pain or other bothersome symptoms, you should consult with a physician.