Health experts say good gut health starts with what we eat

FRESNO, Calif. (KFSN) -- Good gut health begins with diet and can affect far more than digestion, according to a Valley clinical dietitian.

The gut is home to millions of bacteria that play a role in our body's digestive system, immune response and overall well-being. What people eat can also influence how those systems function.

"A healthy gut goes beyond good digestion," said Danielle Hovannisian, a clinical dietitian with St. Agnes Medical Center. "It is the immune system, energy, and mood."

Hovannisian adds that diet plays a major role in maintaining a healthy balance of bacteria in the gut. She says foods rich in fiber help promote digestive health.

"High fiber foods, fruits, vegetables, you have foods and whole grains," Hovannisian said. "These are all fiber-rich foods that help promote good, healthy bacteria."

Probiotic foods can help support the gut by feeding beneficial bacteria already in the body. Hovannisian adds that eating probiotics is a good option.

"Such as yogurt, kefir, sour kraut, and kimchi are all great sources of probiotics that feed the good bacteria," she said.

Hydration is also critical for gut health. Experts say that neglecting gut health can contribute to a range of health issues, including inflammation, a weakened digestive system and poor sleep. It can also affect mental well-being.

"Our diet and stress in our lives can affect and disrupt the balance of good gut health," Hovannisian said.

Experts recommend limiting highly processed foods and focusing on consistent, healthy eating habits. Hovannisian said adults should eat up to 25 grams of fiber each day, while older adults should eat up to 38 grams.

"What we want to do is be consistent with it. We're not looking for perfection," Hovannisian said. "We're looking for progress over perfection. Small changes make a huge difference. Every meal includes a piece of fiber."

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