A Healthy Gut: Why It Matters and How to Keep It Strong

Around 2,000 years ago, the Greek physician and philosopher Hippocrates said, “All diseases begin in the gut.”¹ Turns out he was on to something.

Growing evidence has found that the health of your gut’s microbiome can impact not only your digestion but also the health of your brain and heart, your weight, sleep, immunity, mental health and more.

In this article, we'll explore what the gut microbiome is, signs your gut may be out of balance and steps you can take to get it back on track.

What Is the Gut Microbiome?

The gut microbiome refers to the collection of trillions of bacteria, viruses, fungi and other microorganisms living in the digestive tract, playing a crucial role in digestion, immune function and overall health.²

While some people might think the gut may just include the stomach and intestines, it's actually composed of the entire digestive system, from how food enters your body to how it leaves. These organs — the mouth, esophagus, stomach, small and large intestines and anus — work together to break down food, absorb nutrients and get rid of waste.²

To do all of this, the gut relies on those bacteria, fungi and viruses that collectively make up the gut microbiome.²

How Does Your Gut Microbiome Affect Your Body?

A healthy gut is key for digestion, and when your gut gets out of balance, it can lead to digestive issues like abdominal discomfort, bloating, heartburn, constipation or diarrhea.³

However, the impacts of a healthy gut microbiome extend far beyond just the digestive system.² Evidence suggests that an imbalance in the gut can affect multiple aspects of your overall health, from head to toe, inside and out, including:³

• Allergies
• Anxiety
• Autoimmune disorders
• Cognition⁴
• Depression
• Immunity²
• Metabolism⁴
• Obesity²
• Sleep

Let’s explore more about how gut health impacts the brain, heart health, blood sugar and weight gain.

Gut microbiome and brain health

Although the gut and the brain may seem at opposite ends of the body, there has been growing evidence of a gut-brain connection. Research has shown that there is a bidirectional connection between the two, meaning that the gut can impact the brain and the brain can impact the gut.⁴

Take, for example, serotonin, a neurotransmitter sometimes called the feel-good hormone.⁵ Serotonin levels have been shown to impact a person’s mood, libido, anxiety and sleep.² While a small portion of serotonin is produced in the brain, an estimated 90% of it is produced in the gut.⁵

Recent research continues to find connections between gut health and brain activities including:⁵

• Cognition⁴
• Depression
• Memory⁴
• Neurodegenerative diseases such as Parkinson’s or Alzheimer’s disease
• Stress response

Ensuring a healthy gut is a key component of supporting a healthy brain.

Gut microbiome and heart health

A healthy gut microbiome can play an important role in your heart health as well. Research has shown that the bacteria and viruses that populate your gut can have a number of heart-related impacts connected to:⁶

• Cholesterol levels
• Heart attacks and strokes
• Heart disease
• High blood pressure

More research is still being completed, but it appears that a healthy diversity in the gut microbiome can help blood vessels in the heart work more efficiently and decrease the buildup of unhealthy cholesterol levels.⁶

Gut microbiome and blood sugar

The gut’s microbiome also plays a role in how your body regulates blood sugar, a key factor in the development of type 2 diabetes. A Harvard Medical School study found that specific strains of gut microbes are consistently linked to an increased likelihood of type 2 diabetes across diverse populations.⁷ Cedars-Sinai researchers identified certain gut bacteria associated with improved insulin sensitivity and others linked to insulin resistance, suggesting a microbial role in developing diabetes.⁸

Further research is needed to explore how the gut microbiome might be modified to prevent or reduce the chances of type 2 diabetes.⁸

Gut microbiome and obesity

An estimated 1.12 billion people are expected to be obese worldwide by 2030. While the overconsumption of food does have an impact on a person’s waistline, new research suggests the impact that diet can have on the gut microbiome may be key to understanding obesity as well.⁹

The makeup and diversity of the gut’s microbiota have been shown to have an impact on nutrient metabolism and energy consumption. Additional research has shown that the composition of your gut microbiome may contribute to obesity through the production of short-chain fatty acids, hormone regulation and chronic low-grade inflammation.⁹

Although additional research is still needed, finding ways of altering gut bacteria may offer promising avenues for reducing the likelihood of obesity.⁹

Signs of a Gut Microbiome Imbalance

When your gut microbiome is healthy, it is diverse and resilient and helps to support a number of biological and physiological processes.

When your gut microbiome is out of balance, it can cause a wide range of symptoms. Here is a list of possible signs that your gut health could use some help:²

• Anxiety¹⁰
• Bloating
• Blood in your stool
• Celiac disease¹¹
• Constipation or diarrhea
• Cramping
• Depression¹⁰
• Diabetes¹¹
• Drastic changes in appetite or weight
• Fatigue¹⁰
• Increase in food sensitivities
• Skin conditions like eczema or psoriasis¹⁰
• Sleep disruptions¹⁰

Diets to Improve Gut Health

One of the easiest ways to improve your gut health is by making strategic decisions at the dinner table. Certain diets that either include or exclude specific foods can help to better support a healthy and diverse gut:¹²

• High-fiber diet. A diet high in fiber-rich foods improves the quality and diversity of beneficial bacteria in the gut.²
• Intermittent fasting. Although more research is needed, fasting may help control blood sugar and decrease inflammation.
• Mediterranean diet. Rich in high-fiber and nutrient-dense foods, the Mediterranean diet helps to increase good bacteria in the gut and decrease inflammation.
• Probiotic-rich diet. A diet high in probiotic foods — yogurt, kimchi, miso, kefir and sauerkraut, for example — contains live bacteria that can strengthen and diversify your gut microbiome.¹³
• Vegan diet. A plant-based diet has been shown to have increased fiber and probiotic-rich foods, as well as lower inflammation by eliminating animal products.

The Takeaway on Good Gut Health

A healthy gut is a key component of overall health. When your gut gets out of balance, you could see impacts on your mental health, immunity, heart health, sleep quality, weight and more. Fortunately, there are steps you can take to improve the diversity of your gut microbiome and both increase and strengthen the healthy bacteria, fungi and viruses that support healthy gut functionality.

If you're worried that your gut microbiome might need some help, talk with your doctor to see if particular diets, probiotic supplements or other treatments may be best to improve your overall gut health.

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Author Bio

Kate Bayless is a health and wellness freelance writer with 15 years of experience. Her work has appeared in Parents, Women's Health, Beachbody and OpenFit.