How Your Diet Shapes Your Gut Health and Overall Well-Being

by | Jan 22, 2025

How Your Diet Shapes Your Gut Health and Overall Well-Being

How diet affects gut health

Have you ever thought about how the food you eat affects your body beyond just providing energy?

A recent study published in Nature Microbiology reveals that our diet plays a significant role in shaping the gut microbiome—a collection of tiny organisms living in our digestive systems—and that this, in turn, has a big impact on our overall health.

The study also shows that the choices we make about what to eat have more power than we might realize when it comes to staying healthy.


What is the Gut Microbiome?

The gut microbiome is made up of trillions of microorganisms, such as bacteria, viruses, and fungi, that live in our intestines.

These tiny organisms might sound like something you’d want to get rid of, but they actually play critical roles in keeping our bodies functioning well.

Here are some of the ways they help:

  • Digestion: Breaking down food and helping our bodies absorb nutrients.
  • Immune Function: Supporting the immune system to fight off harmful bacteria and viruses.
  • Mood Regulation: Producing substances like serotonin, which can influence our mood and stress levels.

A healthy gut microbiome is balanced, meaning it has the right mix of “good” bacteria and other organisms. When this balance is thrown off—a condition called dysbiosis—it can lead to health problems, including digestive issues, inflammation, and even diseases like cancer or diabetes.


What Did the Study Find?

In one of the largest studies of its kind, researchers examined data from over 21,000 people to learn how their diets affected their gut microbiomes.

They found that diets significantly shape the diversity and composition of the gut microbiome.

Here are some of the key takeaways:

1. Diet Diversity Is Crucial
People who ate a wide variety of foods had a more diverse microbiome, which is linked to better overall health. A diverse microbiome is more adaptable and better equipped to handle changes or stress in the body.

2. Fiber is the Superfood for Gut Health
High-fiber foods like fruits, vegetables, beans, and whole grains provide “fuel” for beneficial gut bacteria. This fuel allows these bacteria to grow and thrive, producing compounds that support your immune system, reduce inflammation, and even improve mood.

3. Cutting Out Food Groups Can Be Harmful
The study found that diets that completely avoided certain food groups, such as carbohydrates or dairy, without medical reasons, often led to imbalances in the gut microbiome. This imbalance could contribute to health problems over time.


How Diet Affects Gut Health and Why This Matters

The connection between diet, the microbiome, and health is incredibly empowering. It means that by making thoughtful choices about what you eat, you can have a significant positive impact on your well-being. For example:

  • Preventing Disease: A balanced microbiome is linked to lower risks of diseases like cancer, heart disease, and type 2 diabetes.
  • Supporting Recovery: After illnesses or treatments, such as antibiotics or chemotherapy, feeding your microbiome with healthy foods can help rebuild your immune system and strength.
  • Improving Mental Health: Your gut and brain are connected through the gut-brain axis, meaning the health of your microbiome can affect how you feel emotionally.

The choices you make at every meal add up to create either a thriving microbiome or one that struggles. And the good news is, even small changes can make a big difference.


Simple Ways to Support Your Gut

The great thing about gut health is that it doesn’t require extreme diets or complicated rules. Here are some practical ways to improve your microbiome and overall health:

1. Eat a Variety of Foods

Each type of food supports different types of beneficial bacteria. Include a mix of vegetables, fruits, whole grains, legumes, nuts, seeds, lean proteins, and healthy fats in your meals.

2. Prioritize Fiber

Fiber is the key ingredient for a healthy microbiome. Foods like beans, lentils, berries, broccoli, and whole grains are excellent sources. Fiber not only feeds your gut bacteria but also helps regulate your digestion.

3. Don’t Skip Food Groups Without a Reason

Eliminating entire food groups—like carbs or dairy—can disrupt your microbiome. Unless you have a medical reason, like an allergy, it’s best to include a variety of foods in your diet. If you’re unsure, consult a healthcare professional.

4. Add Fermented Foods

Foods like yogurt, kefir, sauerkraut, and kimchi contain probiotics, which are live beneficial bacteria that can help balance your gut microbiome.

5. Limit Ultra-Processed Foods

Highly processed foods with added sugars and unhealthy fats can harm the microbiome by promoting the growth of less beneficial bacteria.


What Does This Mean for You?

This study is a reminder that the power to improve your health is often in your hands—or, more specifically, in your grocery cart. Choosing nutrient-dense, whole foods helps create an environment in your gut that supports your body’s natural defenses and boosts your overall health.

You don’t have to be perfect or eat only “healthy” foods to make a difference. There’s room for treats and fun foods, too, as long as your foundation is strong. Think of each meal as a chance to nourish your body, one choice at a time.


Take Action Today

If this feels overwhelming, don’t worry—building a healthy, balanced diet doesn’t have to be complicated. Start by adding more fiber-rich foods to your meals or trying one new vegetable this week. Small, consistent steps can lead to big improvements over time.

The connection between what you eat, your gut microbiome, and your health is undeniable. Take control, experiment with new foods, and embrace the power you have to feel your best.

Your health journey can start with something as simple as your next meal. What will you choose?

Book a free call or video chat to discuss working with a dietitian to help you reach your goals.

Link to study:
Fackelmann, G., Manghi, P., Carlino, N. et al. Gut microbiome signatures of vegan, vegetarian and omnivore diets and associated health outcomes across 21,561 individuals. Nat Microbiol 10, 41–52 (2025). https://doi.org/10.1038/s41564-024-01870-z

I’ve found an approach to healing after the diagnosis that is life changing.

This transformed my life and I want to share it with you, too.

Are you ready to feel more empowered?

Order supplements through my Fullscript store.

0 Comments

Submit a Comment

Your email address will not be published. Required fields are marked *