How to Improve Gut Health Naturally 2024

Maintaining optimal gut health is crucial for overall well-being, as the gastrointestinal system is vital for various bodily functions. A healthy gut microbiome helps regulate digestion, nutrient absorption, and immune function.

Moreover, the gut and the brain are linked through the gut-brain axis, a two-way communication system between the digestive system and the nervous system. This connection is largely mediated by the vagus nerve, hormones, and neurotransmitters. The gut-brain axis helps to regulate digestive processes, mood, stress response, and other cognitive functions.

Watch: The Brain-Gut Connection: Anxiety & Stress Coming from Missing Gut Bacteria – Dr.Berg

How to Improve Gut Health Naturally

1. Fiber-rich foods

Eating a wide variety of whole foods, such as fruits, vegetables, whole grains, and fermented foods, encourages the growth of a rich and diverse gut microbiota. Fiber-rich foods, in particular, fuel beneficial bacteria, aiding digestion and maintaining a healthy balance in the gut.

2. Probiotics and Fermented Foods

Probiotic supplements or fermented foods like yogurt, kefir, sauerkraut, and kimchi can increase the abundance of beneficial bacteria. A study shows that fermented foods can affect the gut microbiome in both the short and long term, and should be considered an important element of the human diet.

3. Prebiotics

Prebiotic-rich foods, like garlic, onions, and bananas, are an important fuel for the growth and maintenance of a healthy gut microbiome.

4. Hydration

Drinking plenty of water may be an important factor in shaping the human gut microbiome, however the water source does matters. Therefore, be attention to your water quality in order to ensure the positive impact of hydration on the gut microbiome is maximized.

5. Limiting Processed Foods 

Highly processed foods may negatively impact the gut microbiome. Limiting the intake of these foods  can help prevent disruptions in microbial balance and encourage a healthier digestive system.

6. Regular Exercise

Engaging in regular exercise promotes overall health and contributes to a thriving gut environment. According to a study, exercise can enhance the number of beneficial microbial species, enrich the microflora diversity, and improve the development of commensal bacteria.

7. Adequate Sleep

Quality sleep is integral to overall well-being, and may also influences gut health. Adequate sleep may help to maintain a healthy gut microbiome and contributes to overall digestive health .

8. Stress Management

Stress and depression can increase gut barrier permeability. The result, a ‘leaky gut,’ allows bacteria to seep into circulation, producing an inflammatory response. Indeed, both depression and stress can provoke heightened inflammation and gut leakiness. (S) Incorporating stress-management techniques such as meditation, yoga, and mindfulness or consult with mental health provider.

Do You Need to Take Probiotic Supplements?

Individuals can proactively support and improve their gut health by putting those eight natural strategies into practice. This will help to promote a healthy and well-balanced internal ecosystem, which in turn will positively influence overall health and vitality.

However, certain people might occasionally require probiotic supplements. Factors such as antibiotic use, gastrointestinal infections, or chronic digestive issues can disrupt the natural equilibrium of the microbiome.  Under these conditions, probiotic supplements can offer a concentrated source of good bacteria, which can help restore a varied and healthy gut flora.

It is advisable to consult with healthcare professionals before incorporating any new supplements into your routine. They can help to decide whether supplementation is necessary and guide you in selecting the most suitable probiotic strains and optimal dosage for your individual needs.

Best Probiotic Supplements

1. Wholesome Wellness Organic Probiotics 100 Billion CFU, 34 Strains

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Our probiotic contains a shelf-stable 100 billion CFU & 34 strains per serving & 3 trillion CFU per bottle. We saw a need for high-quality supplements that actually work and stand by their claims, our probiotics come with a satisfaction guarantee. Professional grade non-GMO vegan probiotics with no: binders, soy, gluten, milk, egg, wheat, peanuts, shellfish, additives, or preservatives.

– 100% Raw Probiotics, Organic Prebiotics, and Digestive Enzymes:

– 100 Billion CFUs, Shelf-stable, 34 Strains

– Doctor Formulated Probiotic Supplement
– Assured Standard of Quality & Safety:

Ratings: 4.5 out of 5 – more than 24,500 global ratings

Ingredients
34 Raw Organic Whole Food Strains of Probiotics, 4 Organic Prebiotics, 9 Types of Digestive Enzymes, 7 Raw Whole Fruit & Veggie Blend

Directions
Take one (1) capsule once daily. Because our probiotic uses delayed release capsules, do not crush or chew. This will help ensure all our 34 active probiotic strains reach your intestinal tract.

Wholesome Wellness Organic Probiotics Reviews
This is the best probiotic I have ever taken and I am constantly purchasing and trying different brands with varying results. 

This probiotic gave immediate relief and digestion ease with zero after taste and the pills are very easy to swallow. This pill addressed all of my issues and kept me feeling great- it works perfectly for bloat which i do suffer from. 

I would highly recommend this product I can not say enough how well it works. This is the first time I purchased such a high dose of CFUs and I will be consistent with this number going forward- it works! Gut health is so important and this product should be the main staple!

2. Physician's Choice Probiotics 60 Billion CFU, 10 Strains

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Beware of deception. Some products say “Equivalent to” or do not state an amount of cfus. Our most popular probiotic brings you exactly what’s on the label with 10 probiotic strains, 60 billion CFU, and an organic prebiotic blend.

A patented shelf-stable bottle which ensures product stability. Our probiotic daily blend plus organic prebiotic fiber blend naturally helps to support the stomach’s digestive environment and supports the natural stomach balance. Great for gut health, and occasional gas relief, bloating relief, constipation, digestive health and intestinal health.

– 60 Billion CFUs Max Strength:

– Probiotics and Organic Prebiotics

– Probiotics for Adults:

– Naturally Inspired Probiotic Supplement:

– Safety Assured Standard of Quality:

Ratings:

4.5 out of 5 – more than 110,000 global ratings

Physician’s Choice Probiotic Reviews

This product has helped my gut and works as expected. It is much more effective than other probiotics I have tried. I will definitely order again. It arrived quickly, well packed and no damage to capsules inside. Want to boost flora -- give it a try!

3. Vitalitown Probiotics 120 Billion CFUs, 36 Strains

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Vitalitown grab&go probiotic provides the highest number of cfus and the richest strains possible. They are specially selected for both men and women with unsurpassed quality & value. All vitalitown products are 100% vegan and contain no gmos, gluten, dairy, soy, egg, fish, shellfish, tree nuts, or peanuts.

– All In One Veggie Capsule
– Shelf Stable
– Made in the USA and Tested by Third Party for Purity & Potency

Ingredients
120 Billion CFUs | 36 Strains | enhanced with Prebiotic fiber blend & Digestive Enzyme complex | contains 21 Lactobacillus strains & 7 Bifidobacterium strains | 13 plant-based digestive enzymes

Vitalitown Probiotic 120 Billion CFUs Reviews
Like - After 3 days of taking these, my wife said she can now go back to foods she normally enjoy - yoghurt, spicy foods, etc. Reduced lots of gas and lasts almost all day long.
Dislike- None
Thank you for your excellent product. Keep them coming.

4. MaryRuth Organics Liquid Probiotics (Unflavored)

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This probiotic is formulated to help support a healthy microbiome and digestive tract with a blend of 12 probiotic strains. A healthy microbiome is an important piece in promoting gut lining health which supports a robust immune system. 

Proprietary Probiotic Blend:
Lactobacillus acidophilus, lactobacillus rhamnosus, lactobacillus salivarius, lactobacillus casei, lactobacillus plantarum, lactococcus lactis, streptococcus thermophilus, bifidobacterium bifidum, bifidobacterium lactis, bifidobacterium infantis, bifidobacterium breve, bifidobacterium longum. Other ingredients: purified water, organic alfalfa grass.

- USDA organic and vegan.

- Dairy free, nut free, gluten & wheat free, soy free, sugar free. 

Ratings: 4.7 out of 5 – more than 8,500 global ratings

MaryRuth Organic Liquid Probiotic Review
Mary Ruth’s Organic Liquid Probiotics & Enzymes is a refreshing take on probiotics. This liquid form of probiotics is an easy fun way to take care of your gut’s health. It tastes great and is vegan to my delight. 

I can feel it helping with my digestion, and it has seemed to help out with my weight loss routine as well. The liquid leaves no lingering feeling in my mouth. Probiotics have been shown to be beneficial time and time again, and also lacking in our diet. I love how this company explains its product on the bottle and I will surely be buying again. Thanks Mary Ruth!

FAQ

a. How Do You Know if Probiotics Are Working?

When you take a high-quality probiotic supplement, you may feel a variety of benefits in your body, from better digestion and energy to a better mood and clearer skin. Improved digestion is frequently the first and most noticeable change people will notice.

The probiotic bacteria help to restore your gut flora, which can enhance things like bowel movement frequency and regularity while also reducing bloating and gas.

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