How to Improve Gut Health for Overall Good Health

Gut health - importance and how to improve it

You might think of gut health in terms of the occasional stomachache, gas, bloating or diarrhea. But did you know that the health of your gastrointestinal tract can actually impact everything from how your stomach feels to your mental state — and may even be linked to serious illnesses like type 2 diabetes and cancer? Here, we share insights on the relationship between gut health and your overall health, signs of an unhealthy gut and tips for improving gut health.

What is gut health?

Gut health refers to how well your gastrointestinal tract helps your body digest and absorb nutrients. Each of us has trillions of bacteria cells in our body, known as microbes. The microbes in our intestines make up the gut microbiome — and essentially act as an organ that plays an important role in our overall health. A healthy gut microbiome helps control how we digest food and helps keep our immune system strong by preventing disease-causing bacteria from lingering on our intestinal walls.

How to improve gut health with a gut health diet

The food you eat can impact your gut health — in a good way and a bad way. While it’s smart to consume a wide variety of foods to build a diverse gut microbiome, you can take additional steps to keep your gut health strong by including these specific types of healthy gut foods in your diet:

• High-fiber foods, such as fruits, vegetables, legumes and whole grains; they contain prebiotics that help increase the amount of “good” gut bacteria
• Probiotics — which also contain helpful gut bacteria — can be found in fermented foods and drinks, like yogurt and sauerkraut
• Polyphenol-rich foods and drinks, like dark chocolate, almonds, red wine and green tea; like prebiotics, they can encourage the growth of good gut bacteria

Foods to avoid for gut health

Try to stay away from these foods that are among the worst foods for gut health: 

• Refined sugars
• Artificial sweeteners
• Charred meat or processed meat
• Red meat
• Fatty foods
• Excess caffeine or alcohol

What does gut health affect? 

A healthy digestive system can reduce your risk of developing health issues like inflammation, certain cancers, skin disorders and autoimmune diseases. Factors beyond diet can also play a role in gut health. For instance, smoking can be harmful to gut health, while exercise and sufficient sleep can be beneficial. Even your environment, how a baby is delivered, emotional stress and certain medications can play a role in gut health.

Symptoms of an unhealthy gut

Symptoms of poor gut health can include gas, diarrhea, bloating, constipation and other stomach troubles. Unexplained mood shifts or weight changes, fatigue, migraine headaches, new allergies or skin irritation can also be a sign of poor gut health.

If you’re experiencing any of these symptoms, it’s a good idea to schedule an appointment with your doctor who can determine if your symptoms are related to poor gut health or another condition. Your healthcare provider may recommend specific foods or vitamin supplements that can help restore gut health.

The CareCredit credit card makes it easy to pay for doctor’s appointments, including specialists like gastroenterologists, as well as lab work, treatments, and health and wellness products at locations nationwide.* Use the Acceptance Locator or CareCredit Mobile App to find a provider near you that accepts the CareCredit credit card.