Gut Health Basics: How Your Digestive System Shapes Your Health

The digestive system does far more than process food. It's home to trillions of microbes — often called the gut microbiome — that help digest nutrients, support the immune system and even communicate with the brain. Caring for your gut is one of the most promising ways to support overall health.

Why gut health matters

A balanced gut helps absorb nutrients, maintain regular digestion and protect against harmful bacteria. Research also continues to explore links between gut health, mood, energy and inflammation throughout the body.

Foods that support a healthy gut

• Fermented foods such as yogurt, kefir, sauerkraut and kimchi contain beneficial live cultures.
• High-fiber foods like whole grains, beans, lentils, fruits and vegetables feed helpful gut bacteria.
• Prebiotic foods including garlic, onions, leeks, bananas and oats nourish the microbiome.
• Plenty of water keeps digestion moving smoothly.

A diverse plate helps build a diverse, resilient gut.

Habits that help

Eat slowly and chew thoroughly, include a variety of plant foods each week and stay active, as movement supports healthy digestion. Managing stress and getting enough sleep also benefit the gut.

What to limit

Highly processed foods, excess sugar and frequent alcohol can disrupt the balance of gut bacteria. Enjoy them occasionally while keeping whole foods at the center of your meals.

Listen to your body

Persistent bloating, discomfort, changes in bowel habits or unexplained weight loss are worth discussing with a healthcare professional. They can help identify the cause and guide you toward relief.