Your gut microbiome – the collection of helpful and hurtful microorganisms living in your digestive tract – affects much more than just your digestion. Studies have linked poor gut health to lower immune function, greater risk of allergies and the development of chronic illnesses such as diabetes, heart disease and some cancers.

“Gut health is the center of your overall health,” said AultCare Dietitian Joy Benjamin, RND, LD MCLC, CPT during a recent appearance on the Health Matters radio program. “Gut health is often referred to as digestive health, and that’s where it begins, but gut health can affect multiple body systems.”

All babies are born with a unique, flourishing gut microbiome in their intestinal tract that plays a major role in overall health. Everyone’s gut microbiome changes over time because of the effects of lifestyle factors such as diet and activity.

Signs of Poor Gut Health

“When we think about gut health, it’s about protecting and pursuing good, helpful bacteria in the lower gut,” Benjamin said. “Those bacteria help synthesize vitamin and mineral absorption, produce hormones in our body and protect us from harmful bacteria, fungus and antigens coming into our system.”

Sometimes, people develop an unhealthy balance of gut bacteria, a condition called dysbiosis, where they might lose too much helpful bacteria or experience an overgrowth of harmful microorganisms.

While dysbiosis can occur without symptoms, digestive signs are often a clue that something’s wrong. These signs include heartburn, bloating, gas, diarrhea, discomfort, constipation and even intolerance of or allergies to certain foods.

Skin conditions, frequent viral illnesses, fatigue or a feeling of general unwellness can also be signs of dysbiosis.

Foods to Avoid

Cutting down on processed foods, sugar and even alternative sweeteners can help improve gut microbiome balance and support recovery from dysbiosis.

“In terms of foods that damage your gut, processed foods and highly processed foods are one of the biggest culprits,” Benjamin said.

That’s because ultraprocessed foods usually have very little fiber, which the body needs for digestion. In addition, they often contain harmful fats, sugar, additives and preservatives.

Foods for Maintaining a Healthy Microbiome

The key to good gut health is consuming whole food. A healthy diet focuses on foods that are as close to their natural state as possible, including foods with plenty of soluble and insoluble fiber.

A diet that promotes a healthy gut microbiome includes:

• Fruits and vegetables
• Whole grains
• Legumes such as beans, lentils, peas and nuts
• Healthy proteins
• Fermented foods such as kraut, kimchi, kombucha, miso paste, yogurt and kefir
• Healthy fats such as olive oil

Watch out for added ingredients, though. “There’s huge value to fermented foods,” Benjamin said. “However, much of the kombucha, yogurt and kefir on the market is loaded with sugar. And unfortunately, sugar can destroy the good bacteria. It’s important that if you’re focusing on yogurt and kefir, choose ones without sugar or alternative sweeteners.”

A Healthy Balance

Food sources are better than supplements for good gut health. But probiotic supplements can help restore balance to the gut microbiome, particularly for people taking antibiotics or those with difficulty digesting fermented foods. Talk to your healthcare provider about the best probiotic options for your unique needs.

And when focusing on what to eat for gut health, don’t overdo it. “Use moderation when considering what to eat,” Benjamin said. “For example, add fermented foods into your diet a little bit at a time. Start small and start simple.”

Over time, you may be surprised at how much better you feel and how much more energy you have with a fiber-rich, whole-food diet that improves your gut health.