unhealthy gut

5 Ways to Boost Unhealthy Gut

Did you know there is an estimated 39 trillion bacterial cells in your body? Compared to only 30 trillion human cells, that’s a lot of bacteria! And, considering the gut is home to 70% of your immune system, it’s no wonder that an unhealthy gut is where you can start to make all the difference in your overall health.

So, how can you promote your gut health? Here are five simple ways you can start today.

Eat More Fiber

Fiber is essential for gut health because it feeds the good bacteria in your gut. Good bacteria need fiber to thrive and grow, so include plenty of high-fiber foods in your diet like fruits, vegetables, and whole grains.

The easiest way to get more fiber is to supplement a high-quality fiber powder. Fiber supplements are a great way to get the recommended daily fiber (25 grams for women, 38 grams for men) without eating many fatty foods.

If you prefer to get your fiber from food, here are some high-fiber foods to add to your diet:

  • Raspberries – 8 grams of fiber per cup
  • Black beans – 15 grams of fiber per cup
  • Avocado – 10 grams of fiber per fruit
  • Broccoli – 5 grams of fiber per cup
  • Brussels sprouts – 4 grams of fiber per cup

Eat Probiotic-Rich Foods

Probiotics are live bacteria that your unhealthy gut thrives on. They help promote a healthy balance of gut bacteria and have been linked to numerous health benefits, including improved digestion, stronger immunity, and reduced inflammation.

You can get probiotics from supplements or by eating fermented foods rich in live probiotic cultures. Some examples of fermented foods include yogurt, kefir, sauerkraut, kimchi, kombucha, and certain types of cheese. Be sure to choose brands that say “live and active cultures” on the label.

Avoid Processed Foods

Processed foods are typically high in sugar and low in fiber, which can be detrimental to gut health. Instead, opt for whole, unprocessed foods like fruits, vegetables, and lean proteins.

If you eat processed foods, be sure to read the label carefully. Many processed foods contain hidden sources of sugar, so be sure to check for terms like “dextrose,” “maltose,” and “corn syrup” on the ingredient list. Also, be on the lookout for artificial sweeteners like aspartame, sucralose, and saccharin, disrupting gut health.

Limit Your Alcohol Intake

Drinking alcohol in moderation is generally considered safe, but overconsumption can lead to several problems, including gut inflammation and impaired gut barrier function.

If you drink alcohol, do so in moderation. That means up to one drink per day for women and two drinks per day for men for healthy adults. Drinking too much will damage your gut health, but it can also lead to other problems like liver damage and impaired brain function.

Reduce Your Stress Levels

Chronic stress can harm gut health. When you’re stressed, your body produces cortisol, a hormone that can lead to inflammation and disrupt the balance of good and bad bacteria in your gut.

To reduce stress and promote gut health, try relaxation techniques like yoga, meditation, or deep breathing exercises. You can also try aromatherapy using essential oils like lavender or chamomile.

If you have problems with your sleep, which can also lead to stress, try some natural sleep aid to get a good night’s sleep. Avoid caffeine and blue light from screens at least four hours before bedtime so that you can wind down and relax before sleep.


In conclusion, gut health is essential for overall health and well-being. Good gut health will help promote digestion, immunity, and proper nutrient absorption. There are many ways to improve unhealthy gut, but some of the best include eating more fiber, consuming probiotic-rich foods, limiting alcohol intake, and reducing stress levels. By following these tips, you can keep your gut healthy and happy.

Happy gut = happy life!

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