7 Legit Ways to Improve Your Gut Health, According to GI Doctors

The researchers speculated that the additional kinds of fiber present in the diets of the creative eaters were fermented by distinct types of bacteria—meaning, more strains could flourish. Versus the opposite outcome: “If, for instance, you were to just eat blueberries, then you’d only be feeding the gut bacteria that like blueberries,” Dr. Rossi says, “and neglecting the ones that like, say, quinoa or lentils or chickpeas.” Over time, then, only the blueberry-eaters would proliferate.

There’s also a variety of different phytochemicals (a.k.a. plant chemicals) that play a role here, including polyphenols, Dr. Rossi adds. They might be best known as antioxidants (which fend off cell-damaging molecules called free radicals), but newer research suggests they’re also fermented by your friendly gut bacteria, further supporting a healthy microbiome. Just another reason to load your plate with plants of any kind and color, she says.

3. Hydrate yourself well—for real.

Drinking enough water lubricates your GI tract so things can slip and slide with ease. You don’t necessarily need to aim for a hard-and-fast eight glasses a day, but it’s a good idea to keep a refillable bottle by your side and make an effort to sip it regularly, Dr. Simoes says. (A few signs that you need to drink more? Pee that looks more like apple juice than lemonade; having a dry mouth, lips, or skin; and yes, feeling thirsty.)

Perhaps the most obvious gut-health benefit of staying hydrated is avoiding constipation, which can be triggered or exacerbated by a lack of fluids, Dr. Grant says. And that applies all the more when you’re loading up on plant foods: Fiber binds with water in your digestive tract to move things along, so if you’re not replenishing fluids and you’re eating a good deal of fruits and veggies, you’re likely to find yourself backed up.

What may be more surprising is the gut-healthy role of hydration for folks with acid reflux. Being dehydrated can reduce the amount of saliva you’re producing, which “isn’t just for softening the food you chew but also helps lubricate the lining of your esophagus,” Dr. Grant says. Less saliva could mean you’re less able to clear acid from your throat, possibly increasing reflux symptoms, she explains. Whereas, staying well-hydrated ensures you can continue making a typical amount of saliva, which may help keep heartburn at bay.

4. Avoid popping antibiotics except when they’re prescribed.

You may need to take antibiotics to kill a bad strain of bacteria that’s causing an infection like strep throat, certain types of pneumonia, or a UTI, to name a few; these medications can bring serious relief and even save your life. But because most common antibiotics are broad-spectrum, they’ll often knock out a lot of your good gut bugs, too. It’s why Victoria Louwagie, DMSc, MS, PA-C, physician assistant in gastroenterology at Mayo Clinic Health System in Mankato, Minnesota, stresses only taking antibiotics when they’re “absolutely indicated or prescribed by a health professional.” That means not stockpiling them for when you might feel sick in the future or taking a friend’s Z-pack, for instance, when you think you feel a sinus infection coming on.