menu iconknow your dna logosearch icon
9 Ways to Improve Your Gut Health Naturally
Updated on January 4, 2023
Back to top
back to top icon
9 Ways to Improve Your Gut Health Naturally
KnowYourDNA is reader-supported. This means we may receive a commission when you buy something from one of the links on this page.

Keeping your gastrointestinal system healthy is one of the most important things you can do. Commonly known as your gut, it starts with your mouth and leads all the way to your stomach and intestines.

Your gut is crucial to your body’s daily function. Below are the different ways you can naturally improve its health

Why It’s Important to Keep Your Gut Healthy

Your gut is in charge of breaking down all the food you eat. This makes it easy for your body to absorb them. If your gut doesn’t do its work, you can’t get all the nutrients you need.

However, your gut’s job does not stop there. On top of breaking down all the food you eat into nutrients, it’s home to gut bacteria. A healthy microbiome aids digestion and protects you against infection.

Your gut also communicates with your brain. This affects your mood and how you generally feel.

Know Your DNA Reviews

Best Gut Health Test

Our review of the best at-home Microbiome Tests.

How to Improve Gut Health Naturally

Here are 9 tips you can follow to achieve a healthy gut.

1. Drink water before every meal

Drinking water can do so much for your health. It’s no surprise that it’s a crucial part of a healthy gut. If you don’t drink enough water, this can lead to problems like constipation and slow digestion. 

Staying hydrated offers other benefits. Water gives you a sense of fullness, which allows you to consume less calories with every meal. It can help you lose weight without counting calories.

Water also aids in digestion. It helps break down food into essential nutrients for your body. 

Drinking water before every meal is also a great way to stay energized without any coffee. On top of that, it does wonders for improving the quality of your skin!

2. Chew your food slowly

Take your time to chew food during meals. It ensures the food you’re eating is broken down properly. You can also do this to prevent overeating and bloating. 

The saliva produced from chewing also causes your stomach to relax. This lets food enter more easily. 

3. Drink herb-infused teas

Many herbal teas can help treat digestive problems like diarrhea, heartburn, irritable bowel syndrome, and flatulence. 

Among these herb-infused teas are:

  • Turmeric tea —  reduces inflammation
  • Ginger tea — soothes an upset stomach
  • Liquorice tea — great for your liver
  • Peppermint tea — promotes gut health

You can drink these teas after every meal for a smoother digestion.

4. Increase your physical activity

It’s no secret that regular exercise leads to a healthier body. Having an active lifestyle is an excellent way to naturally improve your gut health. It promotes intestinal motility and healthy bowel movements. 

Research has shown that increased physical activity promotes the growth of beneficial bacteria in your gut. These bacteria help produce fatty acids and reduce your risk for diseases such as type 2 diabetes.

5. Eat foods rich in fiber

Including fiber-rich foods like vegetables, nuts, seeds, and fruits to your diet is amazing for your gut health. They are gut-healthy foods that nourish the good bacteria in your gut. 

Foods rich in fiber also help with intestinal motility. They make your trips to the bathroom more comfortable.

6. Avoid eating junk foods

Junk foods are some of the worst foods for gut health. They lack fiber and the important nutrients needed to keep your gut (and body) in good shape. 

If you eat a lot of them, you may find it difficult to pass stools. Instead of eating junk food, go for fiber-rich plant-based foods. It will help your digestive system function more efficiently. They also promote a diverse microbiome.

7. Eat more fruits

Just like vegetables and nuts, fruits are rich in fiber. These healthy foods help with digestion and are packed with many vitamins. 

Make sure to avoid eating fruits with starchy food and proteins. This combination can lead to a stomach discomfort and other undesirable symptoms such as bloating and flatulence.

8. Learn to manage your stress

Research has shown that your gut influences your stress levels. Likewise, your mental health also has an effect on your gut. 

For example, stress increases your chances of experiencing irritable bowel syndrome or IBS. IBS can also increase your stress levels. 

Try out different methods to manage stress like exercise, yoga, or meditation. Wellness tests like Vessel Health let you monitor your stress levels at home.

9. Take digestive health supplements

Gut health supplements promote healthy digestion. They usually contain the following ingredients, though it depends on the brand:

  • Probiotic blends
  • Prebioitic blends
  • Digestive enzymes
  • Yeasts

Probiotic supplements are quite popular. But there are other options in the market. Read our review on the Best Supplements for Gut Health & Digestion

Find Out If You Have an Unhealthy Gut

Your gut health affects the way your body digests foods and absorbs nutrients. Digestive tract issues can lead to poor overall health. So does an imbalanced gut microbiome.

Remember to watch for signs of an unhealthy gut so you can find ways to restore it. Some signs and symptoms of poor gut health include:

  • Stomach discomfort after eating
  • You feel tired often
  • Food intolerances
  • You experience food cravings
  • Skin problems are common
  • You developed an autoimmune illness
  • Sudden changes in weight
  • Trouble sleeping
  • Frequent headaches
  • Mood changes

Alternatively, you can take gut health tests from home. It’s a simple and convenient way to learn about your gut and what you can do to improve its health.

Know Your DNA Reviews

Best Microbiome Test

Looking for the best microbiome kit on the market? Look no further! Our review round-up page has all the information you need to make an informed decision.

Updated on January 4, 2023
Minus IconPlus Icon
1 sources cited
Updated on January 4, 2023
  1. Are You a Fast Eater? Slow Down to Eat (and Weigh) Less.” Cleveland Clinic health essentials.

Ada Sandoval
Ada Sandoval
Content Contributor
Ada Sandoval is a B.S. in Nursing graduate and a registered nurse with a heart for abandoned animals. She works as a content writer who specializes in medical-related articles and pet health.
Back to top icon