{"id":51076,"date":"2026-09-04T10:32:49","date_gmt":"2026-09-04T09:32:49","guid":{"rendered":"https:\/\/nadplusathome.com\/?p=51076"},"modified":"2026-09-04T10:32:51","modified_gmt":"2026-09-04T09:32:51","slug":"how-to-improve-gut-microbiome","status":"publish","type":"post","link":"https:\/\/nadplusathome.com\/us\/articles\/how-to-improve-gut-microbiome\/","title":{"rendered":"How To Improve Gut Microbiome"},"content":{"rendered":"<div class=\"block-articlejournal-header\" id=\"articlejournal-header-block_04e790a6dfcc28de77017109f8bec9b3\">\n    <div class=\"container\">\n        <div class=\"inner-content\">\n            <div class=\"category\">\n                <p>Category: <\/p>\n                <a class=\"btn\" href=\"https:\/\/nadplusathome.com\/us\/articles\/category\/lifestyle\/\">Lifestyle Guides &amp; Articles<\/a>\n            <\/div>\n                            <h1>How To Improve Gut Microbiome<\/h1>\n                        <!-- <p class=\"desc\"><\/p> -->\n            <p class=\"meta\">\n                                <span>\n                                            <a href=\"https:\/\/nadplusathome.com\/us\/about-georgina-glenn\/\" style=\"color: #34a49a;\">Georgina Glenn<\/a>\n                                        , Registered Nurse                <\/span>\n                <span style=\"font-size: 20px;\">\u2022<\/span>\n                <span>September 4th 2026<\/span>\n                            <\/p>\n        <\/div>\n        <img decoding=\"async\" class=\"thumbnail\" src=\"https:\/\/nadplusathome.com\/wp-content\/uploads\/2026\/09\/how-to-improve-gut-microbiome.webp\" alt=\"How To Improve Gut Microbiome\" \/>\n    <\/div>\n    <div class=\"background-colour\"><\/div>\n<\/div>\n\n\n\n<div class=\"block-responsive-separator\" id=\"responsive-separator-block_fb484241e692c37d3cfeac713401af4b\">\n    <div class=\"separator\">\n\n    <\/div>\n<\/div>\n\n<style>\n    #responsive-separator-block_fb484241e692c37d3cfeac713401af4b {\n                    height: 20px;\n                            @media screen and (min-width: 768px) {\n                height: 30px;\n            }\n                            @media screen and (min-width: 1200px) {\n                height: 40px;\n            }\n            }\n<\/style>\n\n\n\n<div class=\"block-post-content-container\" id=\"post-content-container-block_7aa327272d4931fe180ef7b2f73d6c04\">\n    <div class=\"container\">\n        <div class=\"content-columns\">\n            <div class=\"content-column\">\n                <div class=\"acf-innerblocks-container\">\n<div class=\"container-slim\">\n<p class=\"wp-block-paragraph\">Gut microbiome refers to a collection of bacteria and other microorganisms that live in the digestive tract and play an important role in our overall health. What\u2019s more, studies suggest that the microbiome can be influenced by diet, lifestyle, medication and illness, so how can we improve gut microbiome health naturally?<\/p>\n<\/div>\n\n\n\n<div class=\"block-responsive-separator\" id=\"responsive-separator-block_fb484241e692c37d3cfeac713401af4b\">\n    <div class=\"separator\">\n\n    <\/div>\n<\/div>\n\n<style>\n    #responsive-separator-block_fb484241e692c37d3cfeac713401af4b {\n                    height: 20px;\n                            @media screen and (min-width: 768px) {\n                height: 30px;\n            }\n                            @media screen and (min-width: 1200px) {\n                height: 40px;\n            }\n            }\n<\/style>\n\n<div class=\"container-slim\">\n<h2 class=\"wp-block-heading\">What is the Gut Microbiome?<\/h2>\n<\/div>\n\n<div class=\"container-slim\">\n<p class=\"wp-block-paragraph\">The gastrointestinal tract houses a community of microorganisms and bacteria. While it might sound like something that needs to be eliminated or controlled, many of these microbes are able to live healthily in our gut and interact with the food and compounds that pass through our digestive system.<\/p>\n<\/div>\n\n<div class=\"container-slim\">\n<p class=\"wp-block-paragraph\">Diversity is key, though. Too much bad bacteria, and our body will feel the effects of it. A diverse microbial community can provide better health resilience and a greater range of microbial functions.<\/p>\n<\/div>\n\n<div class=\"container-slim\">\n<p class=\"wp-block-paragraph\">Studies have also found that your microbiome is influenced by individual circumstances including age, genetics, diet, environment, lifestyle and health history. This means that what supports one person\u2019s gut health might not have the same effect on another.<\/p>\n<\/div>\n\n\n\n<div class=\"block-responsive-separator\" id=\"responsive-separator-block_fb484241e692c37d3cfeac713401af4b\">\n    <div class=\"separator\">\n\n    <\/div>\n<\/div>\n\n<style>\n    #responsive-separator-block_fb484241e692c37d3cfeac713401af4b {\n                    height: 20px;\n                            @media screen and (min-width: 768px) {\n                height: 30px;\n            }\n                            @media screen and (min-width: 1200px) {\n                height: 40px;\n            }\n            }\n<\/style>\n\n<div class=\"container-slim\">\n<h2 class=\"wp-block-heading\">What Can Affect Your Gut Microbiome?<\/h2>\n<\/div>\n\n<div class=\"container-slim\">\n<p class=\"wp-block-paragraph\">The <a href=\"https:\/\/www.bbc.co.uk\/food\/articles\/gut_bacteria\" target=\"_blank\" rel=\"noopener\">gut microbiome<\/a> is always changing, but some of the biggest influences are:<\/p>\n<\/div>\n\n<div class=\"container-slim\">\n<p class=\"wp-block-paragraph\">Diet, especially the types and amounts of fibre and plant foods consumed.<\/p>\n<\/div>\n\n<div class=\"container-slim\">\n<p class=\"wp-block-paragraph\">Lifestyle factors or <a href=\"https:\/\/nadplusathome.com\/us\/articles\/5-biohacking-basics-for-beginners\/?srsltid=AfmBOorpmNshiTDZn2emJNBw-f6e7huW9SI4GiOqG4hSEZ2M9KdBDivh\">biohacking<\/a>, including physical activity, sleep, stress and alcohol consumption. Illness and change can also alter microbiomes.<\/p>\n<\/div>\n\n<div class=\"container-slim\">\n<p class=\"wp-block-paragraph\">Medication and antibiotics in particular can significantly affect bacterial communities in the gut. This is why medical professionals only recommend antibiotics to be used when medically appropriate.<\/p>\n<\/div>\n\n<div class=\"container-slim\">\n<p class=\"wp-block-paragraph\">As the gut microbiome is such a personal thing, there\u2019s no universal formula for creating an ideal microbiome. Instead, it\u2019s best to focus on habits that support overall health while knowing that individual responses can differ.<\/p>\n<\/div>\n\n\n\n<div class=\"block-responsive-separator\" id=\"responsive-separator-block_fb484241e692c37d3cfeac713401af4b\">\n    <div class=\"separator\">\n\n    <\/div>\n<\/div>\n\n<style>\n    #responsive-separator-block_fb484241e692c37d3cfeac713401af4b {\n                    height: 20px;\n                            @media screen and (min-width: 768px) {\n                height: 30px;\n            }\n                            @media screen and (min-width: 1200px) {\n                height: 40px;\n            }\n            }\n<\/style>\n\n<div class=\"container-slim\">\n<h2 class=\"wp-block-heading\">How to Improve Gut Microbiome<\/h2>\n<\/div>\n\n<div class=\"container-slim\">\n<p class=\"wp-block-paragraph\">Improving your gut microbiome isn\u2019t about finding a miracle food. Instead, the best approach is to create an environment where microbes have access to the nutrients and conditions they need to thrive. Here are some practical strategies to consider:<\/p>\n<\/div>\n\n<div class=\"container-slim\">\n<h3 class=\"wp-block-heading\">Increase Your Fibre Intake<\/h3>\n<\/div>\n\n<div class=\"container-slim\">\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.bhf.org.uk\/informationsupport\/heart-matters-magazine\/nutrition\/how-can-i-improve-my-gut-health\" target=\"_blank\" rel=\"noopener\">Fibre<\/a> is one of the most important foods for gut health because lots of it reaches the colon, where gut microbes can ferment it. Some of the best sources include vegetables, fruit, beans, lentils, wholegrains, nuts and seeds.<\/p>\n<\/div>\n\n<div class=\"container-slim\">\n<p class=\"wp-block-paragraph\">However, rather than dramatically increasing the amount of fibre you eat overnight, it\u2019s wise to gradually introduce more as it can make it easier for your digestive system to tolerate. Remember to focus on variety too. Different plants contain different types of fibre and other compounds which can help to support a broader range of microbial activity.<\/p>\n<\/div>\n\n<div class=\"container-slim\">\n<h3 class=\"wp-block-heading\">Eat a Diverse Range of Plant Foods<\/h3>\n<\/div>\n\n<div class=\"container-slim\">\n<p class=\"wp-block-paragraph\">Another simple way to support microbiome diversity is to eat a range of plant foods. Try different vegetables, fruits, legumes, wholegrains, nuts, seeds and herbs and try not to eat the same few foods every week.<\/p>\n<\/div>\n\n<div class=\"container-slim\">\n<p class=\"wp-block-paragraph\">This doesn\u2019t mean that every meal needs to contain dozens of ingredients, but consider variety across the week. A colourful diet naturally provides a range of vitamins, minerals and plant compounds &#8211; all of which are good for gut health.<\/p>\n<\/div>\n\n<div class=\"container-slim\">\n<h3 class=\"wp-block-heading\">Consider Fermented Foods<\/h3>\n<\/div>\n\n<div class=\"container-slim\">\n<p class=\"wp-block-paragraph\">Fermented foods are another useful addition to a balanced diet. Popular choices include live culture yoghurt, kefir, sauerkraut and kimchi, but if you\u2019re not accustomed to them, it\u2019s wise to introduce them gradually and pay attention to how your body responds to them.<\/p>\n<\/div>\n\n<div class=\"container-slim\">\n<p class=\"wp-block-paragraph\">Be wary of processed foods marketed as probiotic, as their microbial content and potential effects can vary considerably.<\/p>\n<\/div>\n\n<div class=\"container-slim\">\n<h3 class=\"wp-block-heading\">Exercise Regularly<\/h3>\n<\/div>\n\n<div class=\"container-slim\">\n<p class=\"wp-block-paragraph\">Diet isn\u2019t the only factor worth considering. <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5357536\/\" target=\"_blank\" rel=\"noopener\">Regular exercise is essential as it\u2019s associated with changes in the gut microbiome<\/a> &#8211; although the relationship is complex. That\u2019s not to say you need an intensive training programme. Regular walking, cycling, resistance training and other activities that you enjoy can contribute to an overall healthy lifestyle.<\/p>\n<\/div>\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-8f761849 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"600\" src=\"https:\/\/nadplusathome.com\/wp-content\/uploads\/2026\/09\/exercise-2.webp\" alt=\"woman running in a park\" class=\"wp-image-51121\" srcset=\"https:\/\/nadplusathome.com\/wp-content\/uploads\/2026\/09\/exercise-2.webp 600w, https:\/\/nadplusathome.com\/wp-content\/uploads\/2026\/09\/exercise-2-300x300.webp 300w, https:\/\/nadplusathome.com\/wp-content\/uploads\/2026\/09\/exercise-2-150x150.webp 150w, https:\/\/nadplusathome.com\/wp-content\/uploads\/2026\/09\/exercise-2-12x12.webp 12w, https:\/\/nadplusathome.com\/wp-content\/uploads\/2026\/09\/exercise-2-64x64.webp 64w, https:\/\/nadplusathome.com\/wp-content\/uploads\/2026\/09\/exercise-2-128x128.webp 128w, https:\/\/nadplusathome.com\/wp-content\/uploads\/2026\/09\/exercise-2-256x256.webp 256w, https:\/\/nadplusathome.com\/wp-content\/uploads\/2026\/09\/exercise-2-100x100.webp 100w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"600\" src=\"https:\/\/nadplusathome.com\/wp-content\/uploads\/2026\/09\/healthy-meal.webp\" alt=\"healthy bowl of vegetables\" class=\"wp-image-51123\" srcset=\"https:\/\/nadplusathome.com\/wp-content\/uploads\/2026\/09\/healthy-meal.webp 600w, https:\/\/nadplusathome.com\/wp-content\/uploads\/2026\/09\/healthy-meal-300x300.webp 300w, https:\/\/nadplusathome.com\/wp-content\/uploads\/2026\/09\/healthy-meal-150x150.webp 150w, https:\/\/nadplusathome.com\/wp-content\/uploads\/2026\/09\/healthy-meal-12x12.webp 12w, https:\/\/nadplusathome.com\/wp-content\/uploads\/2026\/09\/healthy-meal-64x64.webp 64w, https:\/\/nadplusathome.com\/wp-content\/uploads\/2026\/09\/healthy-meal-128x128.webp 128w, https:\/\/nadplusathome.com\/wp-content\/uploads\/2026\/09\/healthy-meal-256x256.webp 256w, https:\/\/nadplusathome.com\/wp-content\/uploads\/2026\/09\/healthy-meal-100x100.webp 100w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/figure>\n<\/div>\n<\/div>\n\n\n<div class=\"container-slim\">\n<h3 class=\"wp-block-heading\">Prioritise Sleep and Recovery<\/h3>\n<\/div>\n\n<div class=\"container-slim\">\n<p class=\"wp-block-paragraph\">Sleep is also important for overall health, and its relationship with gut microbiome is <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC11260001\/\" target=\"_blank\" rel=\"noopener\">emerging within research<\/a>. For best results, you should aim for a consistent sleep routine and enough sleep for your individual needs. <a href=\"https:\/\/nadplusathome.com\/us\/articles\/bad-stress-vs-good-stress-how-to-maintain-a-healthy-balance\/\">Managing stress<\/a> and allowing your body enough time to recover from exercise is also key.<\/p>\n<\/div>\n\n<div class=\"container-slim\">\n<h3 class=\"wp-block-heading\">Avoid Unnecessary Antibiotics<\/h3>\n<\/div>\n\n<div class=\"container-slim\">\n<p class=\"wp-block-paragraph\">While they are sometimes essential, antibiotics should only ever be used when appropriate and prescribed by a qualified healthcare professional. This is because they can affect bacterial populations, and unnecessary exposure can disrupt the gut microbiome. The answer is not to avoid antibiotics when you genuinely need them, but you should avoid taking them if they aren\u2019t needed.<\/p>\n<\/div>\n\n\n\n<div class=\"block-responsive-separator\" id=\"responsive-separator-block_fb484241e692c37d3cfeac713401af4b\">\n    <div class=\"separator\">\n\n    <\/div>\n<\/div>\n\n<style>\n    #responsive-separator-block_fb484241e692c37d3cfeac713401af4b {\n                    height: 20px;\n                            @media screen and (min-width: 768px) {\n                height: 30px;\n            }\n                            @media screen and (min-width: 1200px) {\n                height: 40px;\n            }\n            }\n<\/style>\n\n<div class=\"container-slim\">\n<h2 class=\"wp-block-heading\">Do Probiotics Help?<\/h2>\n<\/div>\n\n<div class=\"container-slim\">\n<p class=\"wp-block-paragraph\">Probiotics are live microorganisms that are intended to provide health benefits when consumed in sufficient amounts. They\u2019re available in some foods and drinks as well as dietary supplements. However, the word probiotic doesn\u2019t always mean a product will improve everyone\u2019s gut health.<\/p>\n<\/div>\n\n<div class=\"container-slim\">\n<p class=\"wp-block-paragraph\">Different probiotic strains can have different effects, and while some have shown promise for particular uses, there\u2019s still uncertainty about which products are helpful for which condition and people. For this reason, probiotics should not automatically replace a varied and fibre-rich diet.<\/p>\n<\/div>\n\n\n\n<div class=\"block-responsive-separator\" id=\"responsive-separator-block_fb484241e692c37d3cfeac713401af4b\">\n    <div class=\"separator\">\n\n    <\/div>\n<\/div>\n\n<style>\n    #responsive-separator-block_fb484241e692c37d3cfeac713401af4b {\n                    height: 20px;\n                            @media screen and (min-width: 768px) {\n                height: 30px;\n            }\n                            @media screen and (min-width: 1200px) {\n                height: 40px;\n            }\n            }\n<\/style>\n\n<div class=\"container-slim\">\n<h2 class=\"wp-block-heading\">How Long Does it Take to Improve Your Gut Microbiome?<\/h2>\n<\/div>\n\n<div class=\"container-slim\">\n<p class=\"wp-block-paragraph\">There\u2019s no timeframe for changing gut microbiomes. Some changes produce changes relatively quickly, while other habits influence the function of the gut over time. It\u2019s important to remember that individual responses can vary too.&nbsp;<\/p>\n<\/div>\n\n<div class=\"container-slim\">\n<p class=\"wp-block-paragraph\">Rather than looking for a quick reset, consider sustainable habits such as eating a diverse diet, exercising regularly and maintaining a good sleep schedule.<\/p>\n<\/div>\n\n\n\n<div class=\"block-responsive-separator\" id=\"responsive-separator-block_fb484241e692c37d3cfeac713401af4b\">\n    <div class=\"separator\">\n\n    <\/div>\n<\/div>\n\n<style>\n    #responsive-separator-block_fb484241e692c37d3cfeac713401af4b {\n                    height: 20px;\n                            @media screen and (min-width: 768px) {\n                height: 30px;\n            }\n                            @media screen and (min-width: 1200px) {\n                height: 40px;\n            }\n            }\n<\/style>\n\n<div class=\"container-slim\">\n<h2 class=\"wp-block-heading\">How Supplementing NAD+ May Help<\/h2>\n<\/div>\n\n<div class=\"container-slim\">\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/nadplusathome.com\/us\/articles\/what-is-nad-everything-you-need-to-know\/\">NAD+<\/a> (nicotinamide adenine dinucleotide) is a molecule that\u2019s involved in several cellular processes. <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S1550413122004958\" target=\"_blank\" rel=\"noopener\">Current research<\/a> has found that regular supplementation can alter the gut microbiota, and others have witnessed positive effects on the intestinal barrier and inflammation. It can also have a <a href=\"https:\/\/nadplusathome.com\/us\/articles\/is-there-a-link-between-nad-and-metabolism\/?srsltid=AfmBOopC_4_JivcHsQJZQMuLXBl55Beerd7n7TsJRz66kv9aL9_eSDqx\">positive effect on metabolism<\/a>, which can <a href=\"https:\/\/nadplusathome.com\/us\/articles\/can-nad-help-with-weight-loss\/\">support weight loss<\/a>, again suggesting that supplementation can play a role in supporting gut health for some people.<\/p>\n<\/div>\n\n<div class=\"container-slim\">\n<p class=\"wp-block-paragraph\">If you\u2019re one of those interested in NAD+ supplementation, NAD+ At Home has a <a href=\"https:\/\/nadplusathome.com\/us\/shop\/\">selection of products<\/a> including <a href=\"https:\/\/nadplusathome.com\/us\/product\/liposomal-nad-capsules\/\">NAD+ capsules<\/a> and <a href=\"https:\/\/nadplusathome.com\/us\/product\/nad-injection-pen\/\">NAD+ injection pens<\/a> for easy at-home use. <\/p>\n<\/div>\n\n\n\n<div class=\"block-responsive-separator\" id=\"responsive-separator-block_fb484241e692c37d3cfeac713401af4b\">\n    <div class=\"separator\">\n\n    <\/div>\n<\/div>\n\n<style>\n    #responsive-separator-block_fb484241e692c37d3cfeac713401af4b {\n                    height: 20px;\n                            @media screen and (min-width: 768px) {\n                height: 30px;\n            }\n                            @media screen and (min-width: 1200px) {\n                height: 40px;\n            }\n            }\n<\/style>\n\n<div class=\"container-slim\">\n<p class=\"wp-block-paragraph\"><strong><em>Disclaimer! As with any supplements, these products should complement and not replace a varied diet, healthy lifestyle and appropriate medical care.<\/em><\/strong><\/p>\n<\/div>\n<\/div>\n            <\/div>\n            <div class=\"sidebar-column\">\n                <div class=\"jump-to-section\">\n    <p class=\"title\">Contents:<\/p>\n    <div class=\"the-list\"><\/div>\n<\/div>            <\/div>\n        <\/div>\n    <\/div>\n<\/div>\n\n<div class=\"container-slim\">\n<p class=\"wp-block-paragraph\"><\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"","protected":false},"author":5026,"featured_media":51082,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49],"tags":[],"class_list":["post-51076","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lifestyle"],"acf":[],"_links":{"self":[{"href":"https:\/\/nadplusathome.com\/us\/wp-json\/wp\/v2\/posts\/51076","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/nadplusathome.com\/us\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/nadplusathome.com\/us\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/nadplusathome.com\/us\/wp-json\/wp\/v2\/users\/5026"}],"replies":[{"embeddable":true,"href":"https:\/\/nadplusathome.com\/us\/wp-json\/wp\/v2\/comments?post=51076"}],"version-history":[{"count":17,"href":"https:\/\/nadplusathome.com\/us\/wp-json\/wp\/v2\/posts\/51076\/revisions"}],"predecessor-version":[{"id":51482,"href":"https:\/\/nadplusathome.com\/us\/wp-json\/wp\/v2\/posts\/51076\/revisions\/51482"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/nadplusathome.com\/us\/wp-json\/wp\/v2\/media\/51082"}],"wp:attachment":[{"href":"https:\/\/nadplusathome.com\/us\/wp-json\/wp\/v2\/media?parent=51076"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/nadplusathome.com\/us\/wp-json\/wp\/v2\/categories?post=51076"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/nadplusathome.com\/us\/wp-json\/wp\/v2\/tags?post=51076"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}