Not drinking enough water
“Water helps deliver nutrients from food to different parts of the body and helps eliminate waste,” says Kolesa. “The recommended amount for the average person is 64 ounces per day (eight cups). Without proper hydration, toxins can build up in the body and you risk dehydration and/or constipation .”
Not consuming enough prebiotics and probiotics
“Probiotics are the 'good bacteria' found in the gut,” says Kolesa. “Probiotics can change gut bacteria to balance the gut flora. This boosts your immunity and overall gut health because the probiotics in food are added to the gut.” Prebiotics are non-digestible components that promote the growth of healthy bacteria in the gut. When taken together, prebiotics and probiotics can improve gut health.
Kolesa says adding a balance of prebiotic foods (such as whole grains and a variety of fruits and vegetables) and probiotics (fermented foods and cultured yogurts, for example) is a great place to start.
Not eating enough during the day
Skipping a meal during the day may seem convenient, but according to Kolesa, it's one of the habits that harm gut health. “When we don't eat enough or skip meals, we tend to gravitate toward fast food to fill the hunger void,” she says.
“This might look like fast food, sugary snacks, or energy-dense foods. Most of the time, this results in a more careless diet that can lead to a buildup of harmful bacteria in the gut. This is due to the additional stress on the body.
Eat a balanced meal every three to four hours. Packing a variety of small snacks that include fiber, protein, and healthy fats can help you feel full and keep your gut happy.
Drinking too much alcohol
Unfortunately, research shows that drinking too much alcohol can negatively affect the microbiota in the gastrointestinal tract (GIT). A review in Alcohol Research found that alcohol-induced changes in the GIT alter microbiota composition and contribute to alcohol-induced oxidative stress, which increases the development of alcoholic liver disease and other conditions such as gastrointestinal cancers.
Alcohol causes cell death when consumed, which changes the composition of the gut and overwhelms the GIT. This results in damage to the gut and other organs , and the potential development of chronic diseases.
Eat a low-fiber diet
The 2020-2025 Dietary Guidelines recommend that consumers consume at least 25 to 38 grams of fiber per day, but only 7% of adults get the fiber they need, which research suggests can negatively impact gut microbiome health.
“The more healthy bacteria you have in your gut, the better your health will be,” Kolesa says. “Some emerging studies show that fiber may contribute to the diversity of the gut microbiota. The two types of fiber are soluble and insoluble fiber. Soluble fiber attracts water and slows digestion, allowing you to feel full longer. It also helps feed the good bacteria in the gut. Insoluble fiber adds bulk to stool and helps food pass through the stomach and intestines better.”
Kolesa suggests finding ways to increase your fiber intake to feed your gut bacteria, such as choosing whole grains and adding more fiber-rich foods to your meals, such as legumes, fruits, and vegetables.
However, increasing fiber may not be a good idea for someone with conditions like irritable bowel syndrome, so Kolesa suggests talking to a doctor and a registered dietitian to determine how much fiber works for your body's specific needs.
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