This was originally posted on October 20, 2023 – Updated on June 4, 2025
Your gut health impacts far more than digestion, it influences everything from your immune system and energy levels to your mood and overall well-being. Yet while most of us know that certain foods and lifestyle habits play a role, many lesser-known factors can also affect the balance of your gastrointestinal system.
Whether you’re trying to address ongoing symptoms or simply want to maintain a healthy gastrointestinal tract, here are 10 surprising things, five positive and five negative, that can influence your gut health.
5 Unexpected Things That Support Gut Health
When it comes to gut health, many people focus on what to avoid, but adding the right habits and nutrients can make a world of difference. Here are five surprising ways you can naturally support a healthy gastrointestinal tract and create a more balanced, resilient digestive system.
Prebiotics: Food for Your Good Bacteria
You’ve probably heard of probiotics for gut health, but prebiotics are just as important. Prebiotics are non-digestible fibers that act as fuel for beneficial gut bacteria. Found in foods like garlic, leeks, asparagus, and bananas, prebiotics help create an environment where good bacteria can thrive, supporting digestion, reducing inflammation, and boosting nutrient absorption.
Fermented Foods & Probiotics
Fermented foods such as kefir, miso, kimchi, yogurt, and sauerkraut are rich in live bacteria that help support a healthy microbiome. Regularly eating these foods can introduce new strains of good bacteria and help maintain microbial diversity. When paired with probiotics for gut health, they’re a powerhouse duo for promoting a resilient digestive system.
Fiber Does More Than Keep You Regular
Dietary fiber isn’t just about bowel movements. A fiber-rich diet, think whole grains, fruits, vegetables, and legumes, feeds your gut bacteria, regulates blood sugar, and lowers inflammation. Fiber also plays a key role in protecting against gastrointestinal conditions like diverticulitis, constipation, and irritable bowel syndrome (IBS).
The Mind-Gut Connection
Gut health isn’t just physical, it’s emotional too. A flourishing gut microbiome is closely linked to better mental health. Serotonin, a mood-regulating hormone, is largely produced in the gut. A balanced diet that supports gut flora may help reduce anxiety, support stress management, and improve focus and mood, highlighting the importance of gut health in your emotional life.
Hydration Helps Keep Things Moving
Dehydration is often overlooked when addressing gut issues. But water is essential for digestion—it helps break down food, absorb nutrients, and keep things moving. Proper hydration also supports the mucosal lining of your intestines, which helps regulate bacteria and reduce inflammation in your gut.
5 Unexpected Things That Harm Gut Health
Even with a clean diet and good intentions, there are hidden habits that may be sabotaging your gut without you realizing it. These lesser-known disruptors can compromise your microbiome and may contribute to long-term gastrointestinal problems.
Overuse of Ultra-Processed Foods
Packaged snacks, sugary cereals, and fast food are loaded with preservatives, unhealthy fats, and artificial additives. These ultra-processed foods feed harmful gut bacteria and can throw your microbiome out of balance. Long-term consumption may increase your risk for gastrointestinal issues and inflammation.
Artificial Sweeteners
While they may help cut calories, artificial sweeteners such as aspartame, saccharin, and sucralose have been shown to alter gut microbiota. These chemical substitutes may reduce beneficial bacteria and contribute to glucose intolerance or digestive discomfort—defeating the purpose of choosing the “healthier” option.
Antibiotic Overuse
Antibiotics can be life-saving, but overuse can wipe out both bad and good gut bacteria. A single round of antibiotics may shift the balance of your gut flora for weeks or even months. This can result in symptoms like diarrhea, bloating, or yeast overgrowth. If you’ve recently taken antibiotics, talk to your gastroenterologist about ways to rebuild your microbiome.
Chronic Stress
Your brain and gut are connected through the gut-brain axis. Prolonged stress can disrupt gut motility, increase inflammation, and damage the protective lining of the gastrointestinal tract. Stress can also worsen symptoms of conditions like IBS or gastritis, making it important to prioritize stress-relief strategies like mindfulness, therapy, or yoga.
Lack of Movement
Physical inactivity is more damaging to your gut than you may think. Regular exercise has been shown to increase microbial diversity and support digestion. A sedentary lifestyle, on the other hand, slows down gastrointestinal transit and contributes to bloating, constipation, and poor gut balance. Just 30 minutes of moderate movement a day can make a difference.
How to Improve Gut Health
Improving gut health doesn’t have to involve a complete lifestyle overhaul. It starts with small, mindful changes: drinking more water, eating fiber-rich and fermented foods, managing stress, and staying active. Taking probiotics for gut health and incorporating prebiotic foods can also go a long way in building a more robust microbiome.
If you’re dealing with recurring digestive issues or want personalized advice, it’s important to speak with a qualified gastroenterologist. These specialists can help identify underlying problems and recommend targeted strategies to support a healthy gastrointestinal tract, from testing, procedures, to treatment for gastrointestinal conditions such as Crohn’s disease, ulcerative colitis, GERD, and more.
Let Northeast Digestive Help You Take Control of Your Gut Health
Understanding the lesser-known influences on your digestive system is the first step toward making more informed health decisions. Whether it’s adjusting your diet, staying hydrated, or working with a specialist, your actions today can shape your gut health for years to come.
Schedule an appointment with our team of experienced gastroenterologists at Northeast Digestive and take the first step toward a healthier, happier gut. Let us help you uncover what your digestive system really needs to thrive.
