Gut Health Guide: How to Improve Your Microbiome

The term "gut health" is more than a wellness trend—it’s foundational to your body’s overall well-being.

Think of your gut as a bustling metropolis inside you, populated by trillions of microorganisms. This complex ecosystem, known as your gut microbiome, influences everything from your digestion and mood to your immune system and even your body composition.

Understanding and nurturing this internal world is one of the most powerful steps you can take for your health. In this guide, we'll demystify the science of the gut, explore the critical gut-brain connection, and provide actionable steps to build a thriving microbiome.

What Is the Gut Microbiome?

Your gut microbiome is composed of trillions of microorganisms, including bacteria, viruses, and fungi, that reside primarily in your large intestine. While we often think of bacteria as harmful, the vast majority in your gut are beneficial. A healthy microbiome is a diverse one, where many different species of microbes work together to keep your body functioning optimally.

Research from the Cleveland Clinic notes these microbes are essential for:

• Digesting food: They break down complex carbohydrates and fibers that your body can't digest on its own.
• Producing vitamins: Gut bacteria synthesize essential vitamins, including B vitamins and vitamin K.
• Supporting your immune system: The gut trains the immune system to differentiate between friendly and harmful invaders.
• Protecting against pathogens: A flourishing microbiome prevents harmful bacteria from taking over.
• Regulating overall health: A healthy gut is linked to a reduced risk of numerous conditions, including diabetes, heart disease, and inflammatory bowel disease.

The Gut-Brain Connection: Your Second Brain

Have you ever felt “butterflies” in your stomach when nervous or a "gut-wrenching" feeling during a stressful event? That’s the gut-brain axis at work.

Your gut contains over 100 million nerve cells and is often called the “second brain” for its profound connection to your central nervous system.

This connection is a two-way street: your gut health can influence your mood, and your mental state can, in turn, affect your gut (Johns Hopkins Medicine).

An irritated gut can send signals to the brain that may trigger feelings of anxiety or depression. This makes nurturing your gut a critical component of mental as well as physical wellness.

Could Your Gut Be Out of Balance? 6 Common Clues

When your gut microbiome is disrupted—a state called dysbiosis—it may show up in different ways. According to Healthline, these common issues can be linked to gut imbalance:

1. Upset stomach: Frequent gas, bloating, constipation, diarrhea, or heartburn.
2. Unintentional weight changes: Impaired nutrient absorption and blood-sugar regulation can lead to unexplained weight gain or loss.
3. Sleep disturbances or constant fatigue: About 90% of the body’s serotonin—critical for mood and sleep—is produced in the gut, so dysbiosis can disturb sleep cycles and contribute to fatigue (Johns Hopkins Medicine).
4. Skin irritation: Inflammatory skin conditions like psoriasis may be related to gut inflammation.
5. Autoimmune conditions: Systemic inflammation originating in the gut may alter immune function and play a role in autoimmune diseases.
6. Food intolerances: Difficulty digesting certain foods can stem from inadequate beneficial bacteria.

How to Improve Gut Health: Actionable Steps

Improving your gut health doesn't require a complete life overhaul. Small, consistent changes can make a big difference.

1. Feed Your Gut with Fiber and Prebiotics

Fiber is the preferred food for your beneficial gut bacteria. Prebiotics are specific types of fiber that feed these microbes. Aim for a diverse, plant-rich diet.

• High-fiber foods: Legumes, beans, whole grains, fruits, and vegetables.
• Prebiotic powerhouses: Garlic, onions, asparagus, bananas, and oats.
• Limit added sugars: Diets high in added sugar and ultra-processed foods can reduce microbial diversity and increase inflammation. Cutting sugary drinks and sweets supports a healthier microbiome.

2. Embrace Probiotics and Fermented Foods

Probiotics are live beneficial bacteria found in certain foods and supplements. They help maintain or improve the “good” bacteria in your gut.

• Fermented foods: Yogurt (with live cultures), kefir, sauerkraut, kimchi, and kombucha.
• Supplements: If you’re considering a supplement, our overview of supplements for digestion explains how to choose a probiotic that fits your needs.

3. Stay Hydrated

Adequate water intake supports digestion and helps maintain the protective mucosal lining of the intestines. As Harvard Health notes, even mild dehydration can shift your gut microbiota. Use the classic "8 glasses a day" as a flexible starting point, adjusting for factors like activity level, climate, and body size.

4. Manage Stress

Because of the gut-brain axis, chronic stress can disrupt your microbiome. Incorporate stress-reducing activities—such as meditation, deep breathing, light walks, or spending time in nature—as research shows that chronic stress can contribute to weight gain, a process influenced by gut health.

5. Prioritize Sleep

Lack of quality sleep can negatively affect your gut. The Centers for Disease Control and Prevention recommends that adults aim for 7–9 hours of sleep for overall health; sufficient rest also helps maintain a resilient microbiome.

6. Get Moving

Regular physical activity has been shown to increase gut bacterial diversity (Harvard Health). A mix of aerobic and resistance training is ideal for supporting a healthy gut.

Gut Health and Body Composition

Your gut health may even influence how your body stores fat. Dysbiosis is associated with chronic, low-grade inflammation, which can affect metabolic pathways tied to abdominal fat storage—including visceral fat around your organs.

By improving your microbiome, you may create a metabolic environment that favors healthier fat distribution and supports efforts to lose visceral fat.

Our DEXA scans provide precise measurements of body composition, including visceral fat. Tracking these metrics over time gives you clear, data-driven feedback on how your nutrition and lifestyle changes are impacting your body from the inside out.

Your Blueprint Starts in the Gut

Nurturing your gut microbiome is a journey, not a destination. By focusing on a fiber-rich diet, limiting added sugars, managing stress, staying active, and prioritizing sleep, you create the foundation for a diverse internal ecosystem. These changes can help enhance your mood, support your immune system, and promote healthier body composition.

Ready to see how improving your gut health impacts your body? Book a BodySpec DEXA scan to get the data you need to optimize your wellness journey.