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Think of your gut microbiome as a half-teased tangle of connections to other aspects of your health and body.

In the world of wellness, there are few topics as trendy as “gut health.” But for good reason: Your gut microbiome has connections to other aspects of your health, and researchers have linked it to digestive function, , your skin and more. In some cases, researchers are trying to pin down whether an unhealthy gut microbiome is one cause of a symptom or health condition or a reaction to one.

The microbiome refers to the trillions of microorganisms (also called microbes) living in your body, such as bacteria, viruses and fungi. The gut microbiome, specifically, references the microbes in your intestines — notably the large intestine. This helps you metabolize the food you can’t digest, boost your immune function and control inflammation. These microbes also generate metabolites (substances that your body uses to break down food), including vitamins, enzymes and hormones, according to Gail Cresci, a microbiome researcher and registered dietician with Cleveland Clinic’s pediatric gastroenterology, hepatology and nutrition department. 

You should think of your gut microbiome as “little pets living inside your intestinal tract,” Cresci told CNET in 2023. What we eat feeds them, and our internal environment dictates how well they thrive.

As we learn more about the gut microbiome, there are a few basic tips you can use to keep it as healthy as you can.

Read more:

Signs of an unhealthy gut 

“If you’re bloated or you have lots of gas, you may have a disrupted composition and function of the gut microbiome,” Cresci said, adding that the only way to know for sure is to have it measured.

Other signs of an unhealthy gut may include vomiting or stomach upset, fatigue, trouble sleeping, food intolerance and other symptoms. Skin irritation or problems may be one particularly visible sign, as some research links skin issues like acne and psoriasis to the gut. 

Researchers are also looking into how it impacts reproductive health and hormone levels. 

Read more: The ABCs of Apple Cider Vinegar: Benefits, Precautions and Proper Dosage

How to help your gut 

It’s important to see a doctor to get to the root cause of your health concern and rule out other conditions. Making changes to your diet or routine that may improve your gut, and your overall health is a good first step. 

It’s also important to keep in mind that there’s no exact standard for the perfectly healthy gut microbiome, Cresci said, since everyone’s composition is so different. That said, here are four things you can do to help keep it on the right track. 

1. Eat these gut-friendly foods

4. Move your body every day and prioritize sleep 

“Get better sleep” or “exercise more” might sound like tired advice, but improving your sleep hygiene and  are tried and true ways to improve your health, including your gut health. 

Exercise may help your gut in different ways, including by improving your circulation, helping your metabolism and aiding your digestive muscles, according to information from the Cleveland Clinic. And if you dread running or don’t have time to go to the gym, don’t worry: There are small ways you can get your body in the habit of moving every day or at least more frequently. 

Getting good sleep is another general piece of wellness advice tied directly to the health of our guts. According to Cresci, our microbiome adheres to the , too. So if we’re eating when our gut microbiome isn’t ready, we won’t be set up to properly process the nutrients of our food. 

Lacking sleep also triggers an increase in stress and cortisol, which have and physical impacts. 

“There’s a lot going on with the gut-brain interaction, so that signals back to the microbiome, and vice versa,” Cresci said. 

Perhaps most fundamental is the fact that when we’re exhausted, we don’t have the energy to check off many of the things that keep us healthy, including exercising or finding a nutritious meal – both of which impact our gut health. 

“When you’re sleepy, tired, exhausted, you tend not to do the things we know are good for microbiomes,” Cresci said. “So it kind of perpetuates itself.”
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