7 Diet Changes That’ll Change Your Gut Health for Life

Keeping our microbiome happy requires more than just popping a daily probiotic  — though that’s a great place to start. According to functional medicine doctor and best-selling author, Dr Mark Hyman, there are a few key lifestyle shifts that really make an impact. 

This post is part of an ongoing collaboration with The Chalkboard Mag.

Optimal gut health has become a prominent focus in 21st century health. Having too many bad critters hanging out in the gut has been linked to numerous problems – including autism, obesity, diabetes, allergies, autoimmunity, depression, cancer, heart disease, fibromyalgia, eczema, and asthma. The links between chronic illness and an imbalanced microbiome (or gut bacteria) keep growing every day.

Many scientists have begun to refer to the gut as our second brain, an idea that is reflected in amazing books like The Good Gut, Brainmaker, The Microbiome Solution, and The Gut Balance Revolution.

Having a healthy gut should mean more to you than being annoyed by a little bloating or heartburn. It becomes central to your entire health and connected to everything that happens in your body. That’s why I almost always start treating my patients’ chronic health problems by fixing their guts first.

You can begin to understand the importance of gut health when you consider there are 500 species and three pounds of bacteria in your gut. There are trillions of bacteria in your gut, and they collectively contain at least 100 times as many genes as you do. The bacterial DNA in your gut outnumbers your own DNA by 100 times. You have about 20,000 genes, but there are 2,000,000 (or more) bacterial genes!

Altogether, your gut is a huge chemical factory that helps to digest food, produce vitamins, regulate hormones, excrete toxins, produce healing compounds and keep your gut healthy.

Intestinal health could be defined as the optimal digestion, absorption, and assimilation of food. But that is a big job that depends on many other factors. For example, the bugs in your gut are like a rain forest – a diverse and interdependent ecosystem. They must be in balance for you to be healthy. Too many of the wrong ones (like parasites, yeasts or bad bacteria) or not enough of the good ones (like Lactobacillus or Bifidobacteria), can lead to serious damage to your health.

Optimal gut balance begins with your diet, which directly affects that balance. You want to eat a diet with lots of fiber, clean protein, and healthy fats.

Even obesity has been linked to changes in our gut ecosystem, resulting from an intake of inflammatory omega 6s and not enough anti-inflammatory omega 3s. Bad bugs produce toxins called lipopolysacchardies (LPS)  that trigger inflammation, insulin resistance or pre-diabetes and therefore, promote weight gain.

Lack of sleep and chronic stress also contribute to gut imbalance. In fact, your gut flora listens to and becomes influenced by your thoughts and feelings. So be sure to get 7 to 8 hours of quality sleep and remember to practice your favorite stress reduction activities daily.

7 Ways to Improve Gut Health

The best way to grow a healthy inner garden and make your gut bugs happy begins with your diet. Here are 7 ways to build healthy gut flora starting with your next forkful:

Eat whole, unprocessed, unrefined foods. 

One of the best ways to maintain gut health involves cutting out the sugar and refined carbs and jacking up gut-supporting fiber. Make 75% of your plate be vegetables and plant-based foods.Your gut bugs really love these high-fiber plant foods.

Eat good fats.

The good fats we mentioned earlier (like omega 3 fats and monounsaturated fats, such as extra-virgin olive oil) will help with decreasing inflammation, giving healthy gut bugs a chance to flourish.

Supplement smartly. 

Beyond the numerous benefits (including reducing inflammation), studies find omega 3 fatty acids can support healthy gut flora.  You should definitely supplement with an essential fatty acids formula, if you’re not regularly eating wild-caught fatty fish.  You can find professional-quality formulas in my store. Take a good probiotic supplement. This helps reduce gut inflammation while cultivating health and the growth of good bacteria.

Add more coconut. 

Studies demonstrate anti-inflammatory and weight loss benefits from adding Medium Chain Triglyceride or MCT oils. One of my favorite fats, coconut oil and coconut butter, contains these fabulous fat-burning MCTs.

Remove inflammatory fats.

Cut out bad, inflammatory omega-6 rich fats like vegetable oils. Replace these with healthier oils like extra-virgin olive oil and coconut oil.

Add fiber-rich foods.

Nuts, seeds, and a special fiber called glucomannan provide prebiotics and feed our healthy bacteria.

Add fermented foods.

Sauerkrautkimchi, tempeh, and miso contain good amounts of probiotics so your healthy gut bugs can be fruitful and multiply.

The above recommendations are not miracle cures.  They are the actions that lead to normalized gut function and flora through improved diet, increased fiber intake, daily probiotic supplementation, the use of nutrients that repair the gut lining, and the reduction of bad bugs in the gut with herbs or medication.


  1. Generally our grand parents first asks our gut condition if something happens to our body. They believe also science says that any problem for the body raises if stomach is not clear. Thanks for the great diet.:)

  2. This Post couldn’t have come at a better time. I’m struggling with Candida, and these tips are exactly what I need. A lot of the times doctors refuse to believe that the gut is the root of many issues. It can be frustrating, but I’m glad there are natural solutions to maintaining gut health!

  3. A great article and you are spot on by saying gut being the second brain. I would definitely incorporate some greens such as broccoli and kale with each and every one of my meals. And yeah MCT oil is one of the greatest sources of fats when it comes to being healthy and keeping the waist tight and small. :)

  4. This Post couldn’t have come at a better time. I’m struggling with Candida, and these tips are exactly what I need. A lot of the times doctors refuse to believe that the gut is the root of many issues. It can be frustrating, but I’m glad there are natural solutions to maintaining gut health!

  5. Awesome post! I love these kinds of articles where we all can get some valuable information and take care of our health. Thanks and I will follow these tips to improve gut health.

  6. It is 100% correct, optimal gut balance begins with your diet. We need to stick to healthy eating habits on a long-term basis and it is much harder than “survive” a 7 day diet with restrictions. I decided to start a new life with a vegetable juice cleanse diet https://cancancleanse.com/index.php/cleanse/new-core-green/, to get rid of all the toxins my body has been accumulating for so long.

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