How to Improve Gut Health: 10 Ways to Support Your Microbiome
Written by: Patricia Acosta, MSc
Updated: September 2nd, 2026
You can support your gut health and microbiome by eating a varied diet rich in vegetables, fruits, whole grains, legumes and other fibre-rich foods; including prebiotic and fermented foods; staying physically active; getting enough sleep; managing stress; and using antibiotics responsibly. Probiotic supplements may help for specific health concerns, but their benefits depend on the strain and reason for taking them.
Your gut is home to TRILLIONS of microorganisms that make up your gut microbiome. This community helps digest food, trains your immune system, and communicates with your brain. Supporting your microbiome may benefit your digestive and overall health.
Below is a list of ways to help your microbiome thrive!
1. Eat a Variety of Vegetables and Fruits
Aim for a variety of vegetables and fruits. A simple rule of thumb is to aim for at least three colours on your plate. A diet high in vegetables and fruits has shown to support a more diverse gut microbiome and may help protect chronic diseases, such as obesity and inflammatory bowel disease.
Leafy greens, for example, are rich in fibre that your own digestive enzymes cannot break down, but certain gut bacteria can. Fruits are a great source of soluble fibre which your gut bacteria can ferment into beneficial short-chain fatty acids.
Some examples of vegetables and fruits include:
- Leeks
- Asparagus
- Broccoli
- Spinach
- Artichokes
- Apples
- Blueberries
- Oranges
2. Limit Added Sugars and Highly Processed Foods
Sugary snacks, beverages and highly processed foods are often low in fibre and other nutrients that support gut health. Canada’s Food Guide recommends limiting foods and drinks with added or “free” sugars as they offer little nutritional value.
Fibre provides fuel for many gut bacteria. When fibre is limited, some bacteria may begin using substances in the gut’s protective mucus layer instead. Animal studies suggest this may weaken the gut barrier, but more research in humans is needed.
Added sugars can hide in unexpected places like smoothies, nut butters, protein bars, salad dressings and even flavoured yogurt. Check ingredients list for corn syrup, cane sugar, or fruit juice concentrate.
Try these swaps:
| Instead of… | Try…. |
| Candy bars | Dark chocolate (in moderation) |
| Sugary cereal | Oats with fruits |
| Pop and 100% fruit juice | Water with fresh fruit or homemade smoothie |
| Chips | Nuts or roasted chickpeas |
3. Choose Plant-based Proteins More Often
Canada’s Food Guide recommends choosing protein foods that come from plants more often. This doesn’t mean that you have to cut out meat from your diet entirely. Some of the gut benefit may come from eating more fibre than eating less meat itself.
Adding more plant-based meals or ingredients throughout the week can be an approachable way to increase your fibre intake.
Try:
- Replacing some of the ground meat in chili or meat sauce with lentils
- Adding chickpeas or edamame to a salad
- Pairing crackers with hummus
- Adding tofu to a stir-fry
4. Eat More Prebiotic Foods That Feed Your Gut Microbes
Prebiotics are types of fibre that feed the helpful bacteria in your gut. In the colon, gut microorganisms ferment many prebiotic fibres and produce compounds called short-chain fatty acids (SCFAs). These compounds help support the intestinal lining and play a role in regulating immune and inflammatory responses.
Most prebiotics are fibres, but not all fibres are prebiotics:
Some dietary prebiotics include:
- Onions, garlic, leeks
- Asparagus
- Oats and barley
- Nuts and seeds
- Beans, lentils, and chickpeas
Prebiotic fibres can cause gas or bloating, especially when you are not used to eating much fibre. Tip is to start with small amounts and increase intake gradually based on how you feel.
5. Add Fermented Foods to Support Gut Health
Fermented foods are made with microorganisms such as bacteria or yeast. During fermentation, these microorganisms change the food’s flavour, texture and other properties.
Some fermented foods contain live microorganisms, but that doesn’t automatically make them probiotics. To be called a probiotic, live microorganisms must be shown to provide a health benefit when consumed in adequate amounts.
Fermented foods with live microorganisms may introduce a variety of microbes to the digestive tract. However, some products are heated, baked, pasteurized or filtered after fermentation, which can remove or kill the live microorganisms. Look for words such as “live and active cultures” on the label.
Fermented foods with live microorganisms include:
- Yogurt and kefir
- Unpasteurized sauerkraut and kimchi
- Kombucha
- Miso
- Tempeh
6. Consider Probiotics for a Specific Purpose
Probiotics are live microorganisms that can help support a healthy balance of gut bacteria when consumed in the right amount. They are strain-specific, meaning the effects of one probiotic strain for a particular condition might not carry over to a different strain. With so many probiotic products available, choosing one can be confusing. When selecting a probiotic for a specific concern, look for:
- Genus, species, and strain of each organism
- Recommended dosage
- Evidence related to the condition you’re trying to manage
Speak with your healthcare provider about whether a probiotic is appropriate for you, and which strain and product best match your needs.
7. Use Antibiotics Responsibly
Antibiotics can save lives by treating bacterial infections, but they can also affect the microorganisms that normally live in the digestive tract. The extent of these changes depends on the antibiotics, dose, duration of treatment, and individual. Antibiotics can’t tell good bacteria from bad, and can wipe out a portion of the microbiome along with the infection that is getting treated.
Use antibiotics responsibly by:
- Following the instructions from your physician or pharmacist
- Completing a full course as prescribed, even when you’re feeling better
- Not sharing antibiotics with another person
- Not saving leftover antibiotics for future use
A daily probiotic is not automatically required when prescribed antibiotics. Some specific probiotic strains may reduce antibiotic-related diarrhea in certain individuals, but the benefits depend on the strain, product, and individual.
Speak with your healthcare provider about whether a probiotic while on antibiotics is appropriate for you. Consider the duration and timing of probiotics while on antibiotics, specifically:
- Probiotics should be taken at least 2-3 hours apart from your antibiotic to reduce the chance the antibiotic will affect the probiotic.
- The duration of probiotic use varies. Some providers would recommend continuing use for at least 2 weeks after completion of antibiotics, while others may recommend 4-6 weeks for optimal recovery of the gut.
Want to learn more? Read our article, “Should you take probiotics while on antibiotics?”.
8. Move Regularly for Improved Gut Health
Regular physical activity and good-quality sleep are important for your digestive and overall health.
Regular physical activity is important for your digestive and overall health as research indicates it can impact the diversity of your gut microbes. Moreover, exercise may lead to changes in microbial diversity and in bacteria producing short-chain fatty acids
Canadian guidelines recommend:
- At least 150 minutes of moderate-to-vigorous aerobic physical activity each week, such as brisk walking, hiking, cycling, swimming, or dancing
- Muscle-strengthening activities such as lifting weights and using resistance bands at least twice per week
9. Prioritize Sleep
Research suggests that sleep quality, like exercise, may also lead to changes in microbial diversity and in bacteria producing short-chain fatty acids. Specifically, disruption of sleep may affect the composition and diversity of the microbiota.
Canadian guidelines recommend:
- 7 to 9 hours of good quality sleep each night for adults aged 18 to 64
- 7 to 8 hours of good quality sleep each night for adults aged 65 and older
10. Take Time to Recharge
The brain and digestive system communicate with each other. They are connected through nerves, hormones, immune pathways and microbial compounds. Stress can affect digestion and digestive symptoms, while ongoing digestive symptoms can also contribute to stress and anxiety.
Helpful ways to manage stress include:
- Breathing exercises
- Meditation or mindfulness
- Yoga or tai chi
- Spending time outdoors
- Connecting with family and friends
There is no single stress-management technique that works for everyone. Choose an approach that feels manageable and you can continue over time.
Making the time to rest and recharge can support both your digestive and overall well-being.
Key Takeaways
- A varied, fibre-rich diet can help support a healthy gut microbiome. Regularly eating vegetables, fruits, whole grains, legumes, nuts and seeds provides fibre and other nutrients that support gut microbes.
- Prebiotic and fermented foods can play different roles in gut health. Prebiotic fibres feed helpful gut bacteria, while some fermented foods contain live microorganisms that may introduce a variety of microbes to the digestive tract.
- Probiotic supplements aren’t necessary for everyone. Their effects are strain-specific, so the right probiotic depends on the health concern and should be chosen based on evidence rather than simply looking for a high bacteria count.
- Gut health involves more than food. Regular physical activity, adequate sleep, stress management and responsible antibiotic use can also help support digestive and overall health.
FAQs
1. What are signs of an unhealthy gut?
There is no single set of symptoms that can tell you whether your gut microbiome is healthy or unhealthy. Symptoms such as excessive bloating, gas, abdominal discomfort, fatigue, constipation or diarrhea may suggest a digestive concern, but they can have many possible causes.
Speak with your healthcare provider if symptoms are persistent, worsening or affecting your daily life. You should seek medical attention for symptoms such as blood in your stool, unexplained weight loss or severe abdominal pain.
2. Should you take probiotics and prebiotics together?
You can consume probiotics and prebiotics together, but combining them does not necessarily make the probiotic more effective. Their effects depend on the specific probiotic and prebiotic, the amount taken, and the reason for using them.
A synbiotic is a specific combination of live microorganisms and a substance that feeds microorganisms in the gut. To be considered a synbiotic, the combination must be shown to provide a health benefit. Simply pairing a prebiotic food with any probiotic does not automatically make it a synbiotic. Speak with your healthcare provider to determine whether a probiotic or synbiotic supplement is appropriate for a specific health concern.
3. Can you rebuild your gut microbiome?
Your gut microbiome can change and may recover after a disruption, but the word “rebuild” is not always the most accurate word. It may not return to exactly the way it was before, and recovery varies from person to person and depends on what caused the disruption.
Some studies show measurable shifts in gut bacteria within a few days of a major diet change, but building lasting diversity takes months of consistent habits. However, short-term changes are not the same as lasting improvements. Consistent habits like eating a balanced diet, staying active and getting enough sleep are more meaningful than a short-term cleanse or “gut reset.”
References
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