Gut Microbiome & Exercise
I know we (nutritionists and such) talk a lot about how the foods we eat have an impact on our gut health. And while that is in fact true and what we eat is incredibly important, I want to discuss the major impact exercise has on our gut microbiome, as well.
But let me ask you: Have you ever noticed the connection between starting a workout routine and after a few weeks being consistent you make healthier choices with your food without much thought or effort? Ever wondered why that is?
Let’s dive into it
When we think about exercise, the usual benefits that come to mind are weight management, improved cardiovascular health, and mental clarity. But did you know that exercise also plays a powerful role in optimizing your gut health? As a nutritionist, I often emphasize the importance of nurturing your gut microbiome—those trillions of microorganisms living in your digestive tract that influence everything from digestion to immunity and even mental health. Exercise can be one of the most effective, natural ways to keep this internal ecosystem thriving.
Here’s a closer look at how lacing up those sneakers benefits your gut microbiome:
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1. Exercise Diversifies Your Gut Microbiota
A healthy gut is a diverse gut. Studies show that regular physical activity increases the variety of beneficial bacteria in your digestive system. This diversity is essential for improving digestion, enhancing immune function, and reducing the risk of chronic diseases like diabetes and obesity.
For example, athletes tend to have higher levels of short-chain fatty acid (SCFA)-producing bacteria. SCFAs are compounds that promote gut health by reducing inflammation and strengthening the gut lining. Even moderate exercise can encourage the growth of these beneficial bacteria.
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Miranda-Comas G, Petering RC, Zaman N, Chang R. Implications of the Gut Microbiome in Sports. Sports Health. 2022 Nov-Dec;14(6):894-898. doi: 10.1177/19417381211060006. Epub 2022 Jan 17. PMID: 35034531; PMCID: PMC9631033.
2. Reduces Gut Inflammation
Inflammation in the gut can lead to conditions like irritable bowel syndrome (IBS), leaky gut, or food sensitivities. Exercise helps regulate your body’s inflammatory response by increasing levels of anti-inflammatory compounds. These effects extend to the gut, creating an environment where beneficial bacteria can thrive while suppressing harmful, pro-inflammatory strains.
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Gleeson M, Bishop NC, Stensel DJ, Lindley MR, Mastana SS, Nimmo MA. The anti-inflammatory effects of exercise: mechanisms and implications for the prevention and treatment of disease. Nat Rev Immunol. 2011 Aug 5;11(9):607-15. doi: 10.1038/nri3041. PMID: 21818123.
3. Boosts Gut-Brain Communication
The gut and brain are in constant communication through the gut-brain axis—a complex network of nerves, hormones, and biochemical signals. Exercise improves this communication, reducing stress and anxiety, which are known to disrupt the gut microbiome.
Physical activity has been shown to stimulate the production of serotonin, a "feel-good" neurotransmitter. Interestingly, up to 90% of serotonin is produced in the gut, and having a healthier gut microbiome supports more effective serotonin production.
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Dalton A, Mermier C, Zuhl M. Exercise influence on the microbiome-gut-brain axis. Gut Microbes. 2019;10(5):555-568. doi: 10.1080/19490976.2018.1562268. Epub 2019 Jan 31. PMID: 30704343; PMCID: PMC6748614.
4. Enhances Digestive Efficiency
Exercise increases blood flow to your gastrointestinal (GI) tract, improving nutrient absorption and stimulating peristalsis, the rhythmic contractions that move food through your digestive system. This keeps your gut active and efficient, preventing issues like constipation.
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Monda V, Villano I, Messina A, Valenzano A, Esposito T, Moscatelli F, Viggiano A, Cibelli G, Chieffi S, Monda M, Messina G. Exercise Modifies the Gut Microbiota with Positive Health Effects. Oxid Med Cell Longev. 2017;2017:3831972. doi: 10.1155/2017/3831972. Epub 2017 Mar 5. PMID: 28357027; PMCID: PMC5357536.
5. Promotes Healthy Weight Management
Excess body fat, especially visceral fat, is linked to imbalances in gut bacteria (dysbiosis). Exercise helps regulate body weight by promoting the growth of bacteria that support metabolism and energy balance. A balanced microbiome not only helps with weight control but also reduces the risk of obesity-related gut issues.
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Cox CE. Role of Physical Activity for Weight Loss and Weight Maintenance. Diabetes Spectr. 2017 Aug;30(3):157-160. doi: 10.2337/ds17-0013. PMID: 28848307; PMCID: PMC5556592.
How Much Exercise Is Needed to Improve Gut Health?
You don’t need to become a marathon runner to reap the benefits of exercise for your gut microbiome. Research suggests that even moderate activity, like 30 minutes of walking, cycling, or yoga, performed 3-5 times a week, can significantly enhance gut health.
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New microbiome research reveals exercise may impact gut physiology, October 3, 2023, Chayil Champion https://www.uclahealth.org/news/article/new-microbiome-research-reveals-exercise-may-impact-gut
Pairing Exercise with Gut-Friendly Nutrition
As a nutritionist, I often remind my clients that exercise and diet work hand-in-hand to optimize gut health. To get the most out of your workouts, pair them with a gut-nourishing diet:
- Prebiotic Foods: Bananas, onions, garlic, and asparagus feed beneficial bacteria.
- Probiotic Foods: Yogurt, kefir, sauerkraut, and kimchi introduce live beneficial bacteria.
- High-Fiber Foods: Whole grains, legumes, and vegetables help beneficial bacteria flourish.
- Hydration: Staying hydrated supports digestion and prevents exercise-induced GI discomfort.
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The Takeaway
Exercise is more than just a tool for physical fitness—it’s a powerful ally for your gut health. By incorporating regular physical activity into your routine, you’re not only enhancing your microbiome but also supporting your overall health and well-being.
So, the next time you head out for a run or unroll your yoga mat, remember: your gut will thank you!
Want personalized advice on how to combine nutrition and exercise for optimal gut health? Let’s chat!
