Women's Health March 11, 2026 0 Comments

Unlock the Gut Health Secrets Doctors Don’t Want You to Know: 12 Game-Changing Tips Backed by Science!

Ever had one of those days where your stomach feels like it’s hosting a rollercoaster, or your bathroom visits leave you wondering if something’s up? Trust me, you’re not alone. Gut health isn’t just some fleeting buzzword—it’s the real deal and here to stay. Remember when ‘fibermaxxing’ practically took over every feed last year? Yeah, that was just the tip of the microbiome iceberg. Your gut is this wild little ecosystem—packed with bacteria, fungi, viruses—that totally shapes how your body ticks. It’s weirdly personal and insanely complex, kind of like your fingerprint. The good news? You don’t need to be a scientist to give your gut the TLC it deserves. With the right mix of what you eat, how you sleep, and how you handle stress, you can seriously shift the game in your favor. Ready for the no-fluff, real talk guide to gut health that actually works? Let’s dive in. LEARN MORE

10 min read

Have you ever experienced a stomach-in-knots kind of work week or a series of not-so-solid (literally) bowel movements and thought, Could I have a gut issue? If so, you’re far from alone. Gut health is one of those trendy social media topics that isn’t going away anytime soon. (Just think of how fibermaxxing took over all of our feeds last year!)

The buzzy term “gut health” refers to the health of your gut microbiota, the colony of microorganisms, such as bacteria, fungi, and viruses that live inside your intestines and stomach that makes you who you are. “It’s deeply personal and very unique to every single one of us,” says Will Bulsiewicz, MD, author of The Fiber Fueled Cookbook. “It is completely intertwined with your body’s physiology, and the way your biology functions is dependent on these microorganisms.”

Meet the experts: Will Bulsiewicz, MD, is a board-certified internist and gastroenterologist and author of The Fiber Fueled Cookbook. Amy Burkhart, MD, RD, is an integrative medicine physician and gut health expert in Napa, California. Karl Kwok, MD, is a gastroenterologist at Kaiser Permanente in Los Angeles.

Your microbiome also responds dynamically and dramatically to your diet and lifestyle, producing chemicals that can spread throughout the body and brain. “Because of their ability to do this, they can have an effect on so many aspects of your body and how it works,” Dr. Bulsiewicz says.

Fortunately, taking care of your gut health is probably easier than you think. In fact, you can do most of your gut health heavy lifting with some well-planned nutrition, sleep, and stress management interventions that can make a massive difference in how you feel on a daily basis. Consider this your no-BS guide.

Signs and Symptoms of an Unhealthy Gut

Frequent bouts of diarrhea or constipation. We all have less-than-ideal bowel movements from time to time (like after that spicy meal). But if it’s happening regularly and interfering with your day-to-day activities, that’s a sign to speak to your doctor.
Frequent or bothersome bloating. Disorders such as irritable bowel syndrome (IBS), problems digesting certain carbohydrates, bacterial overgrowth in the small intestine, and other digestive diseases like chronic constipation and celiac disease can be behind that frequently bloated feeling, according to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK).
Excessive gas. Most people pass gas eight to 14 times a day, but even up to 25 times is normal, according to the NIDDK. More frequent farts, or ones that come with extreme abdominal discomfort or pain, may be due to an overgrowth of or change in the bacteria in your small intestine, or a gut-related disorder.
Abdominal discomfort. Bloating and gassiness can both contribute to stomach pain. If you feel uncomfortable in your abdominal area long after eating, or when you didn’t just consume a meal, keep tabs on your symptoms to have a discussion with your doctor.
Symptoms in other areas of the body. Non-GI clues such as fatigue, muscle and joint pain, skin rashes, brain fog, headaches, and mood problems may also result from something funky happening in your gut. “Poor gut health, also known as dysbiosis, or an imbalance of gut bacteria, can cause a variety of symptoms. How it presents varies from person to person, and the reason for that is unknown,” says Amy Burkhart, MD, RD, an integrative medicine physician and gut health expert in Napa, California.

An unhealthy gut can increase your risk for a host of diseases, including diabetes, heart and neurological diseases, allergies, and inflammatory bowel disease, according to the National Institute of Environmental Health Sciences. However, “we all get bloated or have indigestion sometimes,” says Dr. Bulsiewicz. “It doesn’t mean that every time we’re bloated, we have a GI problem and need to be concerned.”

how to improve your gut health naturally, according to experts

When to See a Doctor

It’s really tough to self-diagnose gut issues. That’s where an evaluation from your doctor can differentiate normal from may-be-a-problem belly puffiness or gas, for instance. “When you think about these common digestive problems, if you look under the hood, you’ll discover the gut microbiome may be playing a central, but not exclusive, role,” Dr. Bulsiewicz says. The gut may not tell the whole story (and it may not be the entire solution).

Additionally, if any of the symptoms listed above are chronic, meaning, they “interfere with activities of daily living, especially on a recurring basis,” and have lasted three months or longer, you should definitely seek the help of a healthcare professional, says Dr. Burkhart.

Red flag symptoms: There are three symptoms that should make you call your doc: frequent vomiting, unexplained weight loss, and blood in the stool, says Dr. Kwok. These are not generally caused by your gut microbiome being off and may have other, more alarming origins. (For instance, blood in the stool could be a sign of colon cancer or another bowel disease.)

It’s always wise to get out in front of a possible serious issue, so if you’re experiencing these more severe symptoms, or noticing GI problems along with additional body-wide symptoms (joint pain, skin rashes, an uptick in headaches), you should see a doctor.

12 Science-Backed Habits to Improve Gut Health

Eat produce.

“I advocate that patients eat a diet rich in fruits and vegetables, which promotes an equilibrium in the gut bacteria and has an anti-inflammatory effect,” says Karl Kwok, MD, a gastroenterologist at Kaiser Permanente in Los Angeles. Plant compounds called phytochemicals have been shown to boost beneficial bacteria, a recent review in the International Journal of Molecular Sciences found. Aim for two servings of fruit and three servings of veggies per day, the USDA recommends.

Prioritize fiber.

Fiber is key for overall wellness: It’s good for your digestion, heart health, blood sugar control, and psychological health, research has shown. “Fiber is the key source of nutrition for gut microbes,” says Dr. Bulsiewicz. It can also boost the composition, diversity, and richness of the microbiome, research has found.

There are two main types of fiber: soluble and insoluble. Soluble fiber dissolves, making a gel that slows digestion, according to the National Library of Medicine. It’s fermented in the gut, promoting the growth and diversity of beneficial intestinal bacteria, per research in Molecules. (In general, the more diverse your microbiome, the healthier your gut!) Insoluble fiber, on the other hand, is more difficult to digest, and so it bulks up your stool. (Think: the type of fiber found in roughage, like broccoli and the skin of apples.) Both types of fibers are necessary for a good gut, healthy poops, and also heart health.

A colony of microorganisms live inside your intestines and influence all sorts of bodily functions.

Recommendations for fiber intake differ depending on age and sex, but women typically need 22 to 28 grams per day, according to the 2020–2025 Dietary Guidelines for Americans. Here are some of the best fiber-filled foods to add to your plate each day:

Oats
Strawberries
Brussels sprouts
Beans
Seeds
Chickpeas
Lentils
Celery
Cauliflower
Avocado

Get a dose of prebiotics, probiotics, and postbiotics.

Prebiotics are types of carbohydrates that make their way to your colon undigested, where your gut microbes feast on them. At that point, the party begins: They’re fermented by gut bacteria, a process that produces short-chain fatty acids, which have multiple perks, including lowering inflammation, supporting the immune system, protecting against cancer and diabetes, and helping to manage weight, according to recent research in Foods. Bananas, garlic, chickpeas and oats are rich in a type of prebiotic fiber, says Dr. Kwok.

Probiotics are live microorganisms (also known as live active cultures) that can help populate your gut with the “good” bacteria. Foods such as miso soup, sauerkraut, kefir, kombucha, and Greek yogurt contain live active cultures that add beneficial bacteria to your microbiome. People who followed a diet high in fermented foods (slowly increasing to six servings per day) for 10 weeks improved gut bacteria diversity and decreased inflammation compared with those on a high-fiber diet, found a small study by Stanford University researchers.

With probiotics, different strains are used for different purposes. To better understand if you need one (or what you need), talk to your doctor first.

Postbiotics are the end products of probiotics and prebiotics that have health-promoting properties. These metabolites, too, can feed good gut bacteria, says Dr. Burkhart. Foods with postbiotics include buttermilk, seaweed, fermented foods, fiber-rich foods, and cottage cheese, she says.

Get enough B12.

Nutrient deficiencies can affect microbiome health, says Dr. Burkhart, and B12 in particular (found in salmon, tuna, beef, yogurt, and fortified breakfast cereal) may be associated with bacterial diversity and abundance, according to a review in Advances in Nutrition. You may be at greater risk of B12 deficiency if you’re vegetarian or vegan, research has found. If you follow a plant-based diet, ask your doctor at your next appointment if you need to be tested.

Skip ultra-processed foods (UPFs).

A standard American diet is packed with UPFs, such as fast food and sugary bevs, which may promote inflammation and potentially alter gut microbiome diversity, says Dr. Kwok. No one’s asking you to totally give up your favorite cookies—it’s all about moderation. See if eating more whole foods makes a difference in your digestive health. At the very least, the added fiber will probably help you poop more, leading to more day-to-day comfort.

Hydrate.

It’s no secret that drinking water is essential for your overall health and well-being, and it directly impacts your gut health, too. “Dehydration leads to inflammation,” says Dr. Burkhart. Hydration can impact various gut-related dynamics like intestinal inflammation, gut barrier dysfunction, and fecal microbiota, according to a 2022 study in Annals of Nutrition and Metabolism. So, keep your water bottle handy.

Sleep well.

Aim for seven to eight hours of sleep every evening. Poor sleep has been linked to disruptions in the gut microbiome in several studies, says Dr. Burkhart.

Additionally, go to bed on time. Just as your body runs on a circadian rhythm, so do your microbes. “They are sensitive to the time of day, just as much as we are,” Dr. Bulsiewicz explains. (This is your gentle nudge to stop the before-bed scrolling session one to two hours before you go to sleep!) As for the ideal bedtime? Around 10 p.m. is a solid plan, but at the very least, try to close your eyes when you start to feel sleepy. And for optimal rest, you may want to set your thermostat to 65 to 67 degrees.

Commit to daily movement.

“Regular exercise creates positive changes in the gut microbiome,” says Dr. Burkhart. Performing moderate to high-intensity exercise for 30 to 90 minutes at least three times per week for eight weeks was found to shift the microbiome in both healthy people and those who had health conditions, according to a 2023 review of 28 studies in Nutrients.

Try staying active on your commute. People who spent time actively commuting—walking or cycling—had an increase in the richness and diversity of certain health-promoting microbes, according to a 2022 study in PLOS One.

Manage stress.

You know how when you’re stressed, you can feel it in your stomach? There’s evidence that stress changes the balance of your gut health community. Now’s the time to develop the stress management strategies that speak to you, whether it’s your favorite breathing exercise (diaphragmatic or box breathing, for example), reading, going out for a run, or spending time in nature.

Use antibiotics wisely.

Antibiotics don’t kill only bad bacteria; they go after the good stuff too, upsetting the balance of your gut, per 2024 research in Medicine in Microecology. Of course, there are many times when you need antibiotics. Just make sure you’re taking antibiotics only when you need them (for example, if you have strep throat or a urinary tract infection) and not when you don’t (they are completely useless for colds, a sore throat, the flu, and many sinus infections), according to the Centers for Disease Control and Prevention. They won’t help you get better in those cases, and they’ll just wipe out helpful bacteria in the process.

Fall in love with mocktails.

Point blank: Limit or eliminate alcohol intake, as it’s a well-known gut irritant, says Dr. Burkhart. The best way to gauge whether you need to cut back for the sake of your gut is by checking in with yourself: Are you having GI issues, joint or muscle pain, problems sleeping, energy dips, or mood problems after drinking alcohol? If so, nonalcoholic alternatives and mocktails can be a helpful solution, says Dr. Burkhart. “Many products also contain adaptogens that will lower stress, a common reason people reach for a glass,” she says.

Consider supplements.

Supps can be a good option if you absolutely know you can’t eat enough gut-supporting foods and are experiencing gut symptoms or have a chronic digestive disease. But despite the saturation of the probiotics market, the science isn’t quite there to say *exactly* which probiotic supplement is right for everyone. “At the moment, we don’t know if one prebiotic is better than another or if a supplement with 1 billion live active cultures is twice as good as one with 500 million,” explains Dr. Kwok.

Ultimately, there’s no one-size-fits-all probiotic. “The best probiotic will depend on the reason for taking it, your age, the [dosage] strength needed, and underlying health conditions,” Dr. Burkhart says, adding that you should discuss options with your health care provider.

If you get the go-ahead, here are several expert-loved, top-rated supps to consider:

Pendulum Akkermansia

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Promix Debloat: Prebiotic + Probiotic

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Daily Synbiotic

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How Long It Actually Takes to Improve Your Gut Health

Changing your gut health is a process. “It’s impossible to say, ‘by so-and-so date, you’ll [feel] different,’” says Dr. Bulsiewicz.

That said, the gut microbiome can be altered pretty quickly. In fact, people who upped their fiber intake to 40 to 50 grams per day for two weeks had measurable changes in the composition of their gut microbiome—and certain bacteria that ferment fiber, such as Bifidobacterium and Lactobacillus, were among the bacteria that grew more plentifully, per 2021 research in mSystems.

Make gut-supporting changes you can stick with for the long haul, Dr. Bulsiewicz says. “Within a month, you’ll start to have a dramatic shift in your microbiome. And if you sustain that habit, it’ll keep going,” he says. (Read: A small change you can maintain over time is better than any short-term cleanse or diet.)

Olivia Luppino is an editorial assistant at Women’s Health. She spends most of her time interviewing expert sources about the latest fitness trends, nutrition tips, and practical advice for living a healthier life. Olivia previously wrote for New York Magazine’s The Cut, PS (formerly POPSUGAR), and Salon, where she also did on-camera interviews with celebrity guests. She recently ran the New York City Marathon.