As we all know, our lifestyles and our habits influence our health. However, we’re often unaware of how delicate and complex our bodies are. Everything is interconnected, and improvement in one area often leads to improvement in others. For example, a good gut microbiome will enhance your overall health and help prevent some diseases and issues. And contrary to what many people think, gut health doesn’t only depend on your diet. Of course, the diet is one of the critical factors in ensuring your gut stays well. But many other ways will help you achieve this goal. With that in mind, we’ve created this list of seven valuable tips for taking care of your gut microbiome!

What is a gut microbiome?

Over 200 species of bacteria are in our intestines – all dozens of trillions of them together create our gut microbiome. Most of these bacteria are beneficial to our bodies and even necessary for their proper functioning. Many experienced physicians will also tell you that this variety of gut bacteria is vital for preventing and minimizing the risk of many diseases.

How does it affect your health?

So, let’s look more closely at how gut bacteria can impact your health. There are more and more studies every day that explore this topic. And studies have shown that your gut microbiome is linked to your immune system, endocrine and gastrointestinal disorders, cardiovascular diseases, cancer, and even your mental health. Therefore, taking care of your gut microbiome will have a positive impact not only on your physical health but also on your mental well-being.

What are the symptoms of bad gut health?

So, how do you know if you have enough ‘good’ bacteria? Well, your body will tell you. You’ll notice various symptoms that will show you that it’s time to change some habits or consult your physician. Here are some of them:


  • upset stomach (gases, bloating, constipation, heartburn, diarrhea)
  • inflammation due to a diet high in sugar and processed foods
  • gaining or losing weight without a change in your routine regarding the diet and exercise
  • fragmented, disturbed sleep
  • constant fatigue, etc.

A woman in bed experiencing stomach ache.


Tips for taking care of your gut microbiome

Without further ado, here are some things you can do to boost a good gut microbiome and lead a happier and healthier life!

1. Our stress levels have an impact on everything, including the gut

High-stress levels, especially if we’re talking about chronic stress, have a tremendous negative effect on our whole bodies. And that includes our gut microbiome. So, finding ways to reduce stress in your life is essential. Although life is stressful at times, there are still plenty of things you can do to relax and feel better.

For example, regular exercise, getting a massage, and walking are all good ideas for combating everyday stress. Also, spending time with your family, friends, and pets, pursuing your favorite hobbies, meditating, and laughing are all enjoyable activities that will help you lower your stress levels.

2. Getting enough sleep is vital

While we sleep, our bodies use this peaceful time-out to recover from our daily activities. A good night’s sleep will freshen you up and help you recharge your batteries.

On the other hand, insufficient sleep will disturb our gut microbiome. This will then cause further trouble with our sleeping patterns. As a result, we create a vicious circle that can seriously impact our health. To avoid this, try to sleep seven to eight hours every night. If necessary, don’t hesitate to consult your doctor.

3. Hydration is essential for our gut health

Most people know that water makes up over 50% of human bodies. Therefore, it goes without saying that staying hydrated is vital for our overall health, including gut health. Water will improve digestion, prevent constipation, and increase the diversity of ‘good’ bacteria in your gut.

4. Prebiotics and probiotics will help in taking care of your gut microbiome

First, what’s the difference between prebiotics and probiotics? Prebiotics are diet supplements that ‘feed’ the good bacteria in your gut. Probiotics are the good bacteria that your gut needs to stay healthy. Therefore, both of these food supplements can significantly boost your gut microbiome.

However, be careful about which prebiotics or probiotics you will use. Some of them are not compatible with certain issues and diseases. Also, depending on your medical history and other factors, not all of them will be equally effective. For that reason, it’s best to talk to your doctor before choosing the supplement that will work best for you.

A home gym.


5. Regular exercise

We’ve already mentioned that regular physical activity will help you reduce stress. But it will also improve your sleep cycle and digestion. All of these factors combined will have a positive effect on your gut health.


Unfortunately, it’s hard for many people to find time or space to exercise. With our busy schedules and fast-paced lives, it’s no wonder many people experience difficulties in this area. If that’s the case with you, consider creating a home gym.


Of course, a home remodel can be messy and requires some effort. That’s why experts from suggest you put your belongings safely into a suitable storage unit during the renovation. While it may sound overwhelming initially, building a home gym is worth it for all the reasons we mentioned above.

6. Healthy diet

Naturally, the food you consume will significantly impact your gut microbiome. Eliminating processed foods and sugar is an excellent first step. But what to eat to promote good gut health?


For starters, healthy fats, whole grains, and a high-fiber diet are good. Of course, depending on your current gut state, a high-fiber diet comes with both pros and cons. However, eating more fruit and vegetables is a good idea for most people.


Extra tip: Eat slowly to improve digestion and lower your chances of developing diabetes and obesity.

Healthy foods on the table

A healthy diet is essential for taking care of your gut microbiome.


7. Undetected food intolerances may be the cause of a bad gut microbiome

Lastly, symptoms of bad gut health can appear due to food intolerances. Eliminating common triggers to see what works for you and what doesn’t is a good idea. It can lead to a positive change in your gut microbiome. However, if you can’t isolate the type of food that’s causing you problems, it’s best to consult your doctor.

Final thoughts about maintaining your gut health

Our gut microbiome is complex on its own and affects our bodies on the whole. In return, many other processes in our body can affect our gut for better or worse. But taking care of your gut microbiome and following our tips will improve your gut health and quality of life in general.

Ready to schedule your Colonoscopy in Northern Kentucky and Cincinnati?  Tri-State Gastroenterology Associates is a physician owned and independent practice founded in 1982. Our team of Top Doctors, nurses and medical assistants live in this community and care for this community. We serve patients living in the Tri-State Area and are in network with most insurance plans.

It is our mission “To provide compassionate, high quality, cost-effective care to patients with gastrointestinal related problems.”