Get a deeper look into your health.
Schedule online, results in a week
Clear guidance, follow-up care available
HSA/FSA Eligible
A Guide to a Healthy Gut & Microbiome
Here’s a complete guide to gut health, from common gut imbalances to testing and proven ways to build a thriving microbiome.
Written by
Mito Health
Your gut is home to trillions of microorganisms that play a big role in keeping you healthy. It affects everything from your digestion and energy levels to your mood and immune system. When your gut is balanced, you have smooth digestion, steady energy, clear thinking, and a resilient immune system.
But when gut health declines, you might experience discomfort such as bloating or fatigue, along with issues like inflammation or brain fog. Many people treat these symptoms individually without realizing the gut may be the root cause. This is why gut health has become one of the most talked‑about topics in wellness, and for good reason.
The good news? You can start improving your gut health with proper testing and making simple changes to your diet, sleep, and stress management.
What Is the Gut Microbiome?
The gut microbiome is the ecosystem of bacteria, viruses, fungi, and other organisms that live in your digestive tract. These microbes are essential for breaking down food, producing vitamins, training your immune system, and maintaining the gut barrier that keeps harmful substances out of your bloodstream.
A healthy gut microbiome is diverse, meaning many different types of beneficial microbes coexist. This diversity helps your body be resilient, adaptable, and efficient.
The Signs of a Healthy Gut
The challenge in measuring a healthy gut is that there’s no universal definition of a healthy microbiome. Like a fingerprint, each person has a unique microbial community. However, some everyday signs can show you have a well-balanced microbiome:
Regular, comfortable bowel movements (typically once or twice a day)
Minimal bloating or gas after meals
Consistent energy levels throughout the day
Balanced mood and emotional well-being
Good skin health and fewer inflammatory skin flare‑ups
Strong immune function with infrequent sickness
These everyday signs can reflect good digestion, nutrient absorption, and microbial balance.
What Happens When Gut Health is Poor?
Imagine waking up feeling bloated before you’ve even had breakfast. By mid‑afternoon, you’re tired, foggy, and uncomfortable in your own body. Meals that used to feel fine now leave you gassy or sluggish. You may notice new skin breakouts, stronger sugar cravings, or more frequent colds. These small, everyday symptoms can be early signs that your gut microbiome is out of balance.
Your gut often sends signals when something isn’t right. Common symptoms of poor gut health include:
Persistent bloating, gas, diarrhea, or constipation
Frequent heartburn or abdominal discomfort
Fatigue, sleep disturbances, or low energy levels
Unexplained skin issues or inflammation
Mood changes such as anxiety or irritability
These symptoms can stem from microbial imbalance (dysbiosis), food sensitivities, inflammation, or underlying health issues that deserve attention.
Read more: Why Is My Stomach Always Upset? How Food, Additives & Environment Affect Gut Health
Common Conditions Linked to Gut Imbalance
Dysbiosis can result from factors such as diet, antibiotic use, stress, and environmental influences, leading to reduced microbial diversity. An imbalanced gut microbiome doesn’t always cause disease, but it’s linked with several conditions:
Irritable Bowel Syndrome (IBS)
IBS is a functional digestive disorder that affects how your gut moves and responds to food. Common symptoms include abdominal pain, bloating, gas, diarrhea, constipation, or a mix of both. While the exact cause isn’t fully understood, changes in gut bacteria and gut‑brain communication are believed to play a role in irregular bowel movement.
Inflammatory Bowel Disease (IBD)
IBD is a chronic inflammatory condition that includes Crohn’s disease and ulcerative colitis. Unlike IBS, IBD involves visible inflammation and damage in the digestive tract. Symptoms may include persistent diarrhea, abdominal pain, rectal bleeding, fatigue, and unintended weight loss.
Gastroesophageal Reflux Disease (GERD)
GERD happens when stomach acid frequently flows back into the esophagus. Symptoms often include heartburn, chest discomfort, regurgitation of food or sour liquid, and difficulty swallowing. Gut imbalances may influence stomach acid levels and motility.
Small Intestinal Bacterial Overgrowth (SIBO)
SIBO occurs when excessive bacteria grow in the small intestine, where bacterial levels are normally lower. This can lead to bloating, gas, abdominal pain, diarrhea, or constipation. People with SIBO often feel worse after eating certain carbohydrates.
Food intolerances and sensitivities
Food intolerances happen when your body struggles to digest certain foods, such as lactose or gluten. Symptoms may include bloating, stomach pain, diarrhea, headaches, or fatigue after eating specific trigger foods. Gut barrier dysfunction and enzyme deficiencies may contribute.
Candida
Candida is a type of yeast that naturally lives in the body. When Candida overgrows in the gut, it may contribute to symptoms such as bloating, sugar cravings, fatigue, brain fog, and recurrent fungal infections. Imbalances in gut bacteria can allow yeast to multiply more easily.
Skin conditions (Eczema)
Eczema is a chronic inflammatory skin condition characterized by dry, itchy, inflamed patches. Research suggests that disruptions in the gut microbiome and increased intestinal permeability may influence immune responses that trigger skin flare‑ups.
Emerging research in microbiome studies shows that an imbalance in your gut microbiome can lead to health problems such as obesity, diabetes, and even autoimmune diseases. There’s also the gut-brain axis, where the bacteria in our gut can produce chemicals that affect how our brain functions, our mood, and our behavior. In fact, some studies suggest that having an unhealthy gut can be connected to issues like anxiety and depression.
Understanding how to restore balance in your gut starts with a Gut Microbiome Test.
What is A Gut Microbiome Test?
A Gut Microbiome Test analyzes a stool sample to determine the types and proportions of microbes in your digestive tract. They can give you a snapshot of your gut’s microbial composition, but they have limitations.
What is Tested?
Gut Diversity Score
Beneficial Bacteria Levels
Intestinal Permeability Markers (Leaky Gut)
Harmful Organisms
How does the Test Happens?
Mito Health’s Gut Microbiome test is a non-invasive, at-home assessment that screens for bacteria, parasites, and fungi that may be impacting your gut health. You will receive a testing kit and provide a mess-free sample from a soiled piece of tissue paper, which will then be shipped to a lab for analysis.
Who is the Gut Microbiome Test For?
People who want to understand the underlying causes of digestive discomfort
People who want to explore connections between gut health and issues like skin conditions or immune concerns
People proactively manage overall wellness, hormonal balance, and metabolic health.
Because everyone’s microbiome is unique and constantly changing based on diet, sleep, stress, and environment, there isn’t a universally accepted “normal” profile. That means lab results may differ between tests, and interpreting them can be challenging.
Still, microbiome testing can offer insights if you’re dealing with persistent digestive issues, food intolerances, or want to track changes over time after diet and lifestyle interventions.
How to Improve Gut Health: Evidence-Based Tips
Whether you choose to test your gut or not, you can take steps to strengthen your gut health. These strategies are supported by research and real‑world health outcomes:
1. Eat a Diverse, Fiber‑Rich Diet
Whole foods, especially fruits, vegetables, legumes, and whole grains, feed beneficial microbes and help produce short‑chain fatty acids that support gut lining health.
2. Include Fermented & Prebiotic Foods
Fermented foods like yogurt, kefir, kimchi, and sauerkraut introduce live beneficial bacteria. Prebiotic foods such as onions, garlic, asparagus, and bananas feed those bacteria and help them flourish.
3. Stay Active & Hydrated
Regular exercise has been shown to boost microbiome diversity, and adequate water supports digestion and nutrient absorption.
4. Prioritize Sleep & Stress Management
Chronic stress and poor sleep disrupt microbial balance. Practices like meditation, deep breathing, and consistent sleep schedules can support gut wellness.
5. Avoid Unnecessary Antibiotics
Antibiotics can disrupt beneficial bacteria. Take them only when medically necessary, and consider probiotics afterwards to support recovery.
Read more: 8 Habits That Heal Your Gut And Restore Balance
The Gut Microbiome & Our Health
Gut health is a window into your overall well-being. Paying attention to your habits, symptoms, and lifestyle choices can help you build and maintain a healthy gut microbiome. When used thoughtfully, testing, paired with actionable changes, can be a valuable tool for long‑term health.
If you’re curious about your gut microbiome, Mito Health’s Gut Microbiome Test provides a comprehensive look into your gut’s microbiome balance and diversity. It screens for more than 120,000 microbes and tracks for Candida, parasites, and bacteria associated with symptoms of digestive problems you’re experiencing.
Get started on improving your overall health with a gut test from Mito Health!
Frequently Asked Questions
What are the signs of a healthy gut?
A healthy gut typically means regular bowel movements, minimal bloating, good energy levels, stable mood, and strong immune function. You should be able to digest most foods comfortably without frequent discomfort, gas, or irregularity.
What causes poor gut health?
Poor gut health can result from chronic stress, highly processed diets, low fiber intake, lack of sleep, overuse of antibiotics, and environmental toxins. These factors can disrupt the balance of the gut microbiome, leading to inflammation and digestive symptoms.
How can I improve my gut health naturally?
You can improve gut health by eating more fiber-rich whole foods, incorporating fermented foods, staying hydrated, managing stress, sleeping well, and exercising regularly. Reducing ultra-processed foods and added sugars also helps support a healthier microbiome.
What is a gut microbiome test, and who should consider it?
A gut microbiome test analyzes the bacteria and other microorganisms in your digestive tract. It can be helpful for individuals experiencing ongoing digestive issues, unexplained fatigue, skin problems, or those who want a data-driven approach to improving their gut health.
Resources:
Get a deeper look into your health.
Schedule online, results in a week
Clear guidance, follow-up care available
HSA/FSA Eligible
Comments
Get a deeper look into your health.
Schedule online, results in a week
Clear guidance, follow-up care available
HSA/FSA Eligible
A Guide to a Healthy Gut & Microbiome
Here’s a complete guide to gut health, from common gut imbalances to testing and proven ways to build a thriving microbiome.
Written by
Mito Health
Your gut is home to trillions of microorganisms that play a big role in keeping you healthy. It affects everything from your digestion and energy levels to your mood and immune system. When your gut is balanced, you have smooth digestion, steady energy, clear thinking, and a resilient immune system.
But when gut health declines, you might experience discomfort such as bloating or fatigue, along with issues like inflammation or brain fog. Many people treat these symptoms individually without realizing the gut may be the root cause. This is why gut health has become one of the most talked‑about topics in wellness, and for good reason.
The good news? You can start improving your gut health with proper testing and making simple changes to your diet, sleep, and stress management.
What Is the Gut Microbiome?
The gut microbiome is the ecosystem of bacteria, viruses, fungi, and other organisms that live in your digestive tract. These microbes are essential for breaking down food, producing vitamins, training your immune system, and maintaining the gut barrier that keeps harmful substances out of your bloodstream.
A healthy gut microbiome is diverse, meaning many different types of beneficial microbes coexist. This diversity helps your body be resilient, adaptable, and efficient.
The Signs of a Healthy Gut
The challenge in measuring a healthy gut is that there’s no universal definition of a healthy microbiome. Like a fingerprint, each person has a unique microbial community. However, some everyday signs can show you have a well-balanced microbiome:
Regular, comfortable bowel movements (typically once or twice a day)
Minimal bloating or gas after meals
Consistent energy levels throughout the day
Balanced mood and emotional well-being
Good skin health and fewer inflammatory skin flare‑ups
Strong immune function with infrequent sickness
These everyday signs can reflect good digestion, nutrient absorption, and microbial balance.
What Happens When Gut Health is Poor?
Imagine waking up feeling bloated before you’ve even had breakfast. By mid‑afternoon, you’re tired, foggy, and uncomfortable in your own body. Meals that used to feel fine now leave you gassy or sluggish. You may notice new skin breakouts, stronger sugar cravings, or more frequent colds. These small, everyday symptoms can be early signs that your gut microbiome is out of balance.
Your gut often sends signals when something isn’t right. Common symptoms of poor gut health include:
Persistent bloating, gas, diarrhea, or constipation
Frequent heartburn or abdominal discomfort
Fatigue, sleep disturbances, or low energy levels
Unexplained skin issues or inflammation
Mood changes such as anxiety or irritability
These symptoms can stem from microbial imbalance (dysbiosis), food sensitivities, inflammation, or underlying health issues that deserve attention.
Read more: Why Is My Stomach Always Upset? How Food, Additives & Environment Affect Gut Health
Common Conditions Linked to Gut Imbalance
Dysbiosis can result from factors such as diet, antibiotic use, stress, and environmental influences, leading to reduced microbial diversity. An imbalanced gut microbiome doesn’t always cause disease, but it’s linked with several conditions:
Irritable Bowel Syndrome (IBS)
IBS is a functional digestive disorder that affects how your gut moves and responds to food. Common symptoms include abdominal pain, bloating, gas, diarrhea, constipation, or a mix of both. While the exact cause isn’t fully understood, changes in gut bacteria and gut‑brain communication are believed to play a role in irregular bowel movement.
Inflammatory Bowel Disease (IBD)
IBD is a chronic inflammatory condition that includes Crohn’s disease and ulcerative colitis. Unlike IBS, IBD involves visible inflammation and damage in the digestive tract. Symptoms may include persistent diarrhea, abdominal pain, rectal bleeding, fatigue, and unintended weight loss.
Gastroesophageal Reflux Disease (GERD)
GERD happens when stomach acid frequently flows back into the esophagus. Symptoms often include heartburn, chest discomfort, regurgitation of food or sour liquid, and difficulty swallowing. Gut imbalances may influence stomach acid levels and motility.
Small Intestinal Bacterial Overgrowth (SIBO)
SIBO occurs when excessive bacteria grow in the small intestine, where bacterial levels are normally lower. This can lead to bloating, gas, abdominal pain, diarrhea, or constipation. People with SIBO often feel worse after eating certain carbohydrates.
Food intolerances and sensitivities
Food intolerances happen when your body struggles to digest certain foods, such as lactose or gluten. Symptoms may include bloating, stomach pain, diarrhea, headaches, or fatigue after eating specific trigger foods. Gut barrier dysfunction and enzyme deficiencies may contribute.
Candida
Candida is a type of yeast that naturally lives in the body. When Candida overgrows in the gut, it may contribute to symptoms such as bloating, sugar cravings, fatigue, brain fog, and recurrent fungal infections. Imbalances in gut bacteria can allow yeast to multiply more easily.
Skin conditions (Eczema)
Eczema is a chronic inflammatory skin condition characterized by dry, itchy, inflamed patches. Research suggests that disruptions in the gut microbiome and increased intestinal permeability may influence immune responses that trigger skin flare‑ups.
Emerging research in microbiome studies shows that an imbalance in your gut microbiome can lead to health problems such as obesity, diabetes, and even autoimmune diseases. There’s also the gut-brain axis, where the bacteria in our gut can produce chemicals that affect how our brain functions, our mood, and our behavior. In fact, some studies suggest that having an unhealthy gut can be connected to issues like anxiety and depression.
Understanding how to restore balance in your gut starts with a Gut Microbiome Test.
What is A Gut Microbiome Test?
A Gut Microbiome Test analyzes a stool sample to determine the types and proportions of microbes in your digestive tract. They can give you a snapshot of your gut’s microbial composition, but they have limitations.
What is Tested?
Gut Diversity Score
Beneficial Bacteria Levels
Intestinal Permeability Markers (Leaky Gut)
Harmful Organisms
How does the Test Happens?
Mito Health’s Gut Microbiome test is a non-invasive, at-home assessment that screens for bacteria, parasites, and fungi that may be impacting your gut health. You will receive a testing kit and provide a mess-free sample from a soiled piece of tissue paper, which will then be shipped to a lab for analysis.
Who is the Gut Microbiome Test For?
People who want to understand the underlying causes of digestive discomfort
People who want to explore connections between gut health and issues like skin conditions or immune concerns
People proactively manage overall wellness, hormonal balance, and metabolic health.
Because everyone’s microbiome is unique and constantly changing based on diet, sleep, stress, and environment, there isn’t a universally accepted “normal” profile. That means lab results may differ between tests, and interpreting them can be challenging.
Still, microbiome testing can offer insights if you’re dealing with persistent digestive issues, food intolerances, or want to track changes over time after diet and lifestyle interventions.
How to Improve Gut Health: Evidence-Based Tips
Whether you choose to test your gut or not, you can take steps to strengthen your gut health. These strategies are supported by research and real‑world health outcomes:
1. Eat a Diverse, Fiber‑Rich Diet
Whole foods, especially fruits, vegetables, legumes, and whole grains, feed beneficial microbes and help produce short‑chain fatty acids that support gut lining health.
2. Include Fermented & Prebiotic Foods
Fermented foods like yogurt, kefir, kimchi, and sauerkraut introduce live beneficial bacteria. Prebiotic foods such as onions, garlic, asparagus, and bananas feed those bacteria and help them flourish.
3. Stay Active & Hydrated
Regular exercise has been shown to boost microbiome diversity, and adequate water supports digestion and nutrient absorption.
4. Prioritize Sleep & Stress Management
Chronic stress and poor sleep disrupt microbial balance. Practices like meditation, deep breathing, and consistent sleep schedules can support gut wellness.
5. Avoid Unnecessary Antibiotics
Antibiotics can disrupt beneficial bacteria. Take them only when medically necessary, and consider probiotics afterwards to support recovery.
Read more: 8 Habits That Heal Your Gut And Restore Balance
The Gut Microbiome & Our Health
Gut health is a window into your overall well-being. Paying attention to your habits, symptoms, and lifestyle choices can help you build and maintain a healthy gut microbiome. When used thoughtfully, testing, paired with actionable changes, can be a valuable tool for long‑term health.
If you’re curious about your gut microbiome, Mito Health’s Gut Microbiome Test provides a comprehensive look into your gut’s microbiome balance and diversity. It screens for more than 120,000 microbes and tracks for Candida, parasites, and bacteria associated with symptoms of digestive problems you’re experiencing.
Get started on improving your overall health with a gut test from Mito Health!
Frequently Asked Questions
What are the signs of a healthy gut?
A healthy gut typically means regular bowel movements, minimal bloating, good energy levels, stable mood, and strong immune function. You should be able to digest most foods comfortably without frequent discomfort, gas, or irregularity.
What causes poor gut health?
Poor gut health can result from chronic stress, highly processed diets, low fiber intake, lack of sleep, overuse of antibiotics, and environmental toxins. These factors can disrupt the balance of the gut microbiome, leading to inflammation and digestive symptoms.
How can I improve my gut health naturally?
You can improve gut health by eating more fiber-rich whole foods, incorporating fermented foods, staying hydrated, managing stress, sleeping well, and exercising regularly. Reducing ultra-processed foods and added sugars also helps support a healthier microbiome.
What is a gut microbiome test, and who should consider it?
A gut microbiome test analyzes the bacteria and other microorganisms in your digestive tract. It can be helpful for individuals experiencing ongoing digestive issues, unexplained fatigue, skin problems, or those who want a data-driven approach to improving their gut health.
Resources:
Get a deeper look into your health.
Schedule online, results in a week
Clear guidance, follow-up care available
HSA/FSA Eligible
Comments
A Guide to a Healthy Gut & Microbiome
Here’s a complete guide to gut health, from common gut imbalances to testing and proven ways to build a thriving microbiome.
Written by
Mito Health
Your gut is home to trillions of microorganisms that play a big role in keeping you healthy. It affects everything from your digestion and energy levels to your mood and immune system. When your gut is balanced, you have smooth digestion, steady energy, clear thinking, and a resilient immune system.
But when gut health declines, you might experience discomfort such as bloating or fatigue, along with issues like inflammation or brain fog. Many people treat these symptoms individually without realizing the gut may be the root cause. This is why gut health has become one of the most talked‑about topics in wellness, and for good reason.
The good news? You can start improving your gut health with proper testing and making simple changes to your diet, sleep, and stress management.
What Is the Gut Microbiome?
The gut microbiome is the ecosystem of bacteria, viruses, fungi, and other organisms that live in your digestive tract. These microbes are essential for breaking down food, producing vitamins, training your immune system, and maintaining the gut barrier that keeps harmful substances out of your bloodstream.
A healthy gut microbiome is diverse, meaning many different types of beneficial microbes coexist. This diversity helps your body be resilient, adaptable, and efficient.
The Signs of a Healthy Gut
The challenge in measuring a healthy gut is that there’s no universal definition of a healthy microbiome. Like a fingerprint, each person has a unique microbial community. However, some everyday signs can show you have a well-balanced microbiome:
Regular, comfortable bowel movements (typically once or twice a day)
Minimal bloating or gas after meals
Consistent energy levels throughout the day
Balanced mood and emotional well-being
Good skin health and fewer inflammatory skin flare‑ups
Strong immune function with infrequent sickness
These everyday signs can reflect good digestion, nutrient absorption, and microbial balance.
What Happens When Gut Health is Poor?
Imagine waking up feeling bloated before you’ve even had breakfast. By mid‑afternoon, you’re tired, foggy, and uncomfortable in your own body. Meals that used to feel fine now leave you gassy or sluggish. You may notice new skin breakouts, stronger sugar cravings, or more frequent colds. These small, everyday symptoms can be early signs that your gut microbiome is out of balance.
Your gut often sends signals when something isn’t right. Common symptoms of poor gut health include:
Persistent bloating, gas, diarrhea, or constipation
Frequent heartburn or abdominal discomfort
Fatigue, sleep disturbances, or low energy levels
Unexplained skin issues or inflammation
Mood changes such as anxiety or irritability
These symptoms can stem from microbial imbalance (dysbiosis), food sensitivities, inflammation, or underlying health issues that deserve attention.
Read more: Why Is My Stomach Always Upset? How Food, Additives & Environment Affect Gut Health
Common Conditions Linked to Gut Imbalance
Dysbiosis can result from factors such as diet, antibiotic use, stress, and environmental influences, leading to reduced microbial diversity. An imbalanced gut microbiome doesn’t always cause disease, but it’s linked with several conditions:
Irritable Bowel Syndrome (IBS)
IBS is a functional digestive disorder that affects how your gut moves and responds to food. Common symptoms include abdominal pain, bloating, gas, diarrhea, constipation, or a mix of both. While the exact cause isn’t fully understood, changes in gut bacteria and gut‑brain communication are believed to play a role in irregular bowel movement.
Inflammatory Bowel Disease (IBD)
IBD is a chronic inflammatory condition that includes Crohn’s disease and ulcerative colitis. Unlike IBS, IBD involves visible inflammation and damage in the digestive tract. Symptoms may include persistent diarrhea, abdominal pain, rectal bleeding, fatigue, and unintended weight loss.
Gastroesophageal Reflux Disease (GERD)
GERD happens when stomach acid frequently flows back into the esophagus. Symptoms often include heartburn, chest discomfort, regurgitation of food or sour liquid, and difficulty swallowing. Gut imbalances may influence stomach acid levels and motility.
Small Intestinal Bacterial Overgrowth (SIBO)
SIBO occurs when excessive bacteria grow in the small intestine, where bacterial levels are normally lower. This can lead to bloating, gas, abdominal pain, diarrhea, or constipation. People with SIBO often feel worse after eating certain carbohydrates.
Food intolerances and sensitivities
Food intolerances happen when your body struggles to digest certain foods, such as lactose or gluten. Symptoms may include bloating, stomach pain, diarrhea, headaches, or fatigue after eating specific trigger foods. Gut barrier dysfunction and enzyme deficiencies may contribute.
Candida
Candida is a type of yeast that naturally lives in the body. When Candida overgrows in the gut, it may contribute to symptoms such as bloating, sugar cravings, fatigue, brain fog, and recurrent fungal infections. Imbalances in gut bacteria can allow yeast to multiply more easily.
Skin conditions (Eczema)
Eczema is a chronic inflammatory skin condition characterized by dry, itchy, inflamed patches. Research suggests that disruptions in the gut microbiome and increased intestinal permeability may influence immune responses that trigger skin flare‑ups.
Emerging research in microbiome studies shows that an imbalance in your gut microbiome can lead to health problems such as obesity, diabetes, and even autoimmune diseases. There’s also the gut-brain axis, where the bacteria in our gut can produce chemicals that affect how our brain functions, our mood, and our behavior. In fact, some studies suggest that having an unhealthy gut can be connected to issues like anxiety and depression.
Understanding how to restore balance in your gut starts with a Gut Microbiome Test.
What is A Gut Microbiome Test?
A Gut Microbiome Test analyzes a stool sample to determine the types and proportions of microbes in your digestive tract. They can give you a snapshot of your gut’s microbial composition, but they have limitations.
What is Tested?
Gut Diversity Score
Beneficial Bacteria Levels
Intestinal Permeability Markers (Leaky Gut)
Harmful Organisms
How does the Test Happens?
Mito Health’s Gut Microbiome test is a non-invasive, at-home assessment that screens for bacteria, parasites, and fungi that may be impacting your gut health. You will receive a testing kit and provide a mess-free sample from a soiled piece of tissue paper, which will then be shipped to a lab for analysis.
Who is the Gut Microbiome Test For?
People who want to understand the underlying causes of digestive discomfort
People who want to explore connections between gut health and issues like skin conditions or immune concerns
People proactively manage overall wellness, hormonal balance, and metabolic health.
Because everyone’s microbiome is unique and constantly changing based on diet, sleep, stress, and environment, there isn’t a universally accepted “normal” profile. That means lab results may differ between tests, and interpreting them can be challenging.
Still, microbiome testing can offer insights if you’re dealing with persistent digestive issues, food intolerances, or want to track changes over time after diet and lifestyle interventions.
How to Improve Gut Health: Evidence-Based Tips
Whether you choose to test your gut or not, you can take steps to strengthen your gut health. These strategies are supported by research and real‑world health outcomes:
1. Eat a Diverse, Fiber‑Rich Diet
Whole foods, especially fruits, vegetables, legumes, and whole grains, feed beneficial microbes and help produce short‑chain fatty acids that support gut lining health.
2. Include Fermented & Prebiotic Foods
Fermented foods like yogurt, kefir, kimchi, and sauerkraut introduce live beneficial bacteria. Prebiotic foods such as onions, garlic, asparagus, and bananas feed those bacteria and help them flourish.
3. Stay Active & Hydrated
Regular exercise has been shown to boost microbiome diversity, and adequate water supports digestion and nutrient absorption.
4. Prioritize Sleep & Stress Management
Chronic stress and poor sleep disrupt microbial balance. Practices like meditation, deep breathing, and consistent sleep schedules can support gut wellness.
5. Avoid Unnecessary Antibiotics
Antibiotics can disrupt beneficial bacteria. Take them only when medically necessary, and consider probiotics afterwards to support recovery.
Read more: 8 Habits That Heal Your Gut And Restore Balance
The Gut Microbiome & Our Health
Gut health is a window into your overall well-being. Paying attention to your habits, symptoms, and lifestyle choices can help you build and maintain a healthy gut microbiome. When used thoughtfully, testing, paired with actionable changes, can be a valuable tool for long‑term health.
If you’re curious about your gut microbiome, Mito Health’s Gut Microbiome Test provides a comprehensive look into your gut’s microbiome balance and diversity. It screens for more than 120,000 microbes and tracks for Candida, parasites, and bacteria associated with symptoms of digestive problems you’re experiencing.
Get started on improving your overall health with a gut test from Mito Health!
Frequently Asked Questions
What are the signs of a healthy gut?
A healthy gut typically means regular bowel movements, minimal bloating, good energy levels, stable mood, and strong immune function. You should be able to digest most foods comfortably without frequent discomfort, gas, or irregularity.
What causes poor gut health?
Poor gut health can result from chronic stress, highly processed diets, low fiber intake, lack of sleep, overuse of antibiotics, and environmental toxins. These factors can disrupt the balance of the gut microbiome, leading to inflammation and digestive symptoms.
How can I improve my gut health naturally?
You can improve gut health by eating more fiber-rich whole foods, incorporating fermented foods, staying hydrated, managing stress, sleeping well, and exercising regularly. Reducing ultra-processed foods and added sugars also helps support a healthier microbiome.
What is a gut microbiome test, and who should consider it?
A gut microbiome test analyzes the bacteria and other microorganisms in your digestive tract. It can be helpful for individuals experiencing ongoing digestive issues, unexplained fatigue, skin problems, or those who want a data-driven approach to improving their gut health.
Resources:
Get a deeper look into your health.
Schedule online, results in a week
Clear guidance, follow-up care available
HSA/FSA Eligible
Comments
A Guide to a Healthy Gut & Microbiome
Here’s a complete guide to gut health, from common gut imbalances to testing and proven ways to build a thriving microbiome.
Written by
Mito Health
Your gut is home to trillions of microorganisms that play a big role in keeping you healthy. It affects everything from your digestion and energy levels to your mood and immune system. When your gut is balanced, you have smooth digestion, steady energy, clear thinking, and a resilient immune system.
But when gut health declines, you might experience discomfort such as bloating or fatigue, along with issues like inflammation or brain fog. Many people treat these symptoms individually without realizing the gut may be the root cause. This is why gut health has become one of the most talked‑about topics in wellness, and for good reason.
The good news? You can start improving your gut health with proper testing and making simple changes to your diet, sleep, and stress management.
What Is the Gut Microbiome?
The gut microbiome is the ecosystem of bacteria, viruses, fungi, and other organisms that live in your digestive tract. These microbes are essential for breaking down food, producing vitamins, training your immune system, and maintaining the gut barrier that keeps harmful substances out of your bloodstream.
A healthy gut microbiome is diverse, meaning many different types of beneficial microbes coexist. This diversity helps your body be resilient, adaptable, and efficient.
The Signs of a Healthy Gut
The challenge in measuring a healthy gut is that there’s no universal definition of a healthy microbiome. Like a fingerprint, each person has a unique microbial community. However, some everyday signs can show you have a well-balanced microbiome:
Regular, comfortable bowel movements (typically once or twice a day)
Minimal bloating or gas after meals
Consistent energy levels throughout the day
Balanced mood and emotional well-being
Good skin health and fewer inflammatory skin flare‑ups
Strong immune function with infrequent sickness
These everyday signs can reflect good digestion, nutrient absorption, and microbial balance.
What Happens When Gut Health is Poor?
Imagine waking up feeling bloated before you’ve even had breakfast. By mid‑afternoon, you’re tired, foggy, and uncomfortable in your own body. Meals that used to feel fine now leave you gassy or sluggish. You may notice new skin breakouts, stronger sugar cravings, or more frequent colds. These small, everyday symptoms can be early signs that your gut microbiome is out of balance.
Your gut often sends signals when something isn’t right. Common symptoms of poor gut health include:
Persistent bloating, gas, diarrhea, or constipation
Frequent heartburn or abdominal discomfort
Fatigue, sleep disturbances, or low energy levels
Unexplained skin issues or inflammation
Mood changes such as anxiety or irritability
These symptoms can stem from microbial imbalance (dysbiosis), food sensitivities, inflammation, or underlying health issues that deserve attention.
Read more: Why Is My Stomach Always Upset? How Food, Additives & Environment Affect Gut Health
Common Conditions Linked to Gut Imbalance
Dysbiosis can result from factors such as diet, antibiotic use, stress, and environmental influences, leading to reduced microbial diversity. An imbalanced gut microbiome doesn’t always cause disease, but it’s linked with several conditions:
Irritable Bowel Syndrome (IBS)
IBS is a functional digestive disorder that affects how your gut moves and responds to food. Common symptoms include abdominal pain, bloating, gas, diarrhea, constipation, or a mix of both. While the exact cause isn’t fully understood, changes in gut bacteria and gut‑brain communication are believed to play a role in irregular bowel movement.
Inflammatory Bowel Disease (IBD)
IBD is a chronic inflammatory condition that includes Crohn’s disease and ulcerative colitis. Unlike IBS, IBD involves visible inflammation and damage in the digestive tract. Symptoms may include persistent diarrhea, abdominal pain, rectal bleeding, fatigue, and unintended weight loss.
Gastroesophageal Reflux Disease (GERD)
GERD happens when stomach acid frequently flows back into the esophagus. Symptoms often include heartburn, chest discomfort, regurgitation of food or sour liquid, and difficulty swallowing. Gut imbalances may influence stomach acid levels and motility.
Small Intestinal Bacterial Overgrowth (SIBO)
SIBO occurs when excessive bacteria grow in the small intestine, where bacterial levels are normally lower. This can lead to bloating, gas, abdominal pain, diarrhea, or constipation. People with SIBO often feel worse after eating certain carbohydrates.
Food intolerances and sensitivities
Food intolerances happen when your body struggles to digest certain foods, such as lactose or gluten. Symptoms may include bloating, stomach pain, diarrhea, headaches, or fatigue after eating specific trigger foods. Gut barrier dysfunction and enzyme deficiencies may contribute.
Candida
Candida is a type of yeast that naturally lives in the body. When Candida overgrows in the gut, it may contribute to symptoms such as bloating, sugar cravings, fatigue, brain fog, and recurrent fungal infections. Imbalances in gut bacteria can allow yeast to multiply more easily.
Skin conditions (Eczema)
Eczema is a chronic inflammatory skin condition characterized by dry, itchy, inflamed patches. Research suggests that disruptions in the gut microbiome and increased intestinal permeability may influence immune responses that trigger skin flare‑ups.
Emerging research in microbiome studies shows that an imbalance in your gut microbiome can lead to health problems such as obesity, diabetes, and even autoimmune diseases. There’s also the gut-brain axis, where the bacteria in our gut can produce chemicals that affect how our brain functions, our mood, and our behavior. In fact, some studies suggest that having an unhealthy gut can be connected to issues like anxiety and depression.
Understanding how to restore balance in your gut starts with a Gut Microbiome Test.
What is A Gut Microbiome Test?
A Gut Microbiome Test analyzes a stool sample to determine the types and proportions of microbes in your digestive tract. They can give you a snapshot of your gut’s microbial composition, but they have limitations.
What is Tested?
Gut Diversity Score
Beneficial Bacteria Levels
Intestinal Permeability Markers (Leaky Gut)
Harmful Organisms
How does the Test Happens?
Mito Health’s Gut Microbiome test is a non-invasive, at-home assessment that screens for bacteria, parasites, and fungi that may be impacting your gut health. You will receive a testing kit and provide a mess-free sample from a soiled piece of tissue paper, which will then be shipped to a lab for analysis.
Who is the Gut Microbiome Test For?
People who want to understand the underlying causes of digestive discomfort
People who want to explore connections between gut health and issues like skin conditions or immune concerns
People proactively manage overall wellness, hormonal balance, and metabolic health.
Because everyone’s microbiome is unique and constantly changing based on diet, sleep, stress, and environment, there isn’t a universally accepted “normal” profile. That means lab results may differ between tests, and interpreting them can be challenging.
Still, microbiome testing can offer insights if you’re dealing with persistent digestive issues, food intolerances, or want to track changes over time after diet and lifestyle interventions.
How to Improve Gut Health: Evidence-Based Tips
Whether you choose to test your gut or not, you can take steps to strengthen your gut health. These strategies are supported by research and real‑world health outcomes:
1. Eat a Diverse, Fiber‑Rich Diet
Whole foods, especially fruits, vegetables, legumes, and whole grains, feed beneficial microbes and help produce short‑chain fatty acids that support gut lining health.
2. Include Fermented & Prebiotic Foods
Fermented foods like yogurt, kefir, kimchi, and sauerkraut introduce live beneficial bacteria. Prebiotic foods such as onions, garlic, asparagus, and bananas feed those bacteria and help them flourish.
3. Stay Active & Hydrated
Regular exercise has been shown to boost microbiome diversity, and adequate water supports digestion and nutrient absorption.
4. Prioritize Sleep & Stress Management
Chronic stress and poor sleep disrupt microbial balance. Practices like meditation, deep breathing, and consistent sleep schedules can support gut wellness.
5. Avoid Unnecessary Antibiotics
Antibiotics can disrupt beneficial bacteria. Take them only when medically necessary, and consider probiotics afterwards to support recovery.
Read more: 8 Habits That Heal Your Gut And Restore Balance
The Gut Microbiome & Our Health
Gut health is a window into your overall well-being. Paying attention to your habits, symptoms, and lifestyle choices can help you build and maintain a healthy gut microbiome. When used thoughtfully, testing, paired with actionable changes, can be a valuable tool for long‑term health.
If you’re curious about your gut microbiome, Mito Health’s Gut Microbiome Test provides a comprehensive look into your gut’s microbiome balance and diversity. It screens for more than 120,000 microbes and tracks for Candida, parasites, and bacteria associated with symptoms of digestive problems you’re experiencing.
Get started on improving your overall health with a gut test from Mito Health!
Frequently Asked Questions
What are the signs of a healthy gut?
A healthy gut typically means regular bowel movements, minimal bloating, good energy levels, stable mood, and strong immune function. You should be able to digest most foods comfortably without frequent discomfort, gas, or irregularity.
What causes poor gut health?
Poor gut health can result from chronic stress, highly processed diets, low fiber intake, lack of sleep, overuse of antibiotics, and environmental toxins. These factors can disrupt the balance of the gut microbiome, leading to inflammation and digestive symptoms.
How can I improve my gut health naturally?
You can improve gut health by eating more fiber-rich whole foods, incorporating fermented foods, staying hydrated, managing stress, sleeping well, and exercising regularly. Reducing ultra-processed foods and added sugars also helps support a healthier microbiome.
What is a gut microbiome test, and who should consider it?
A gut microbiome test analyzes the bacteria and other microorganisms in your digestive tract. It can be helpful for individuals experiencing ongoing digestive issues, unexplained fatigue, skin problems, or those who want a data-driven approach to improving their gut health.
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HSA/FSA Eligible
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In-depth recommendations across exercise, nutrition, and supplements
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Meet with your dedicated care team to review your results and define next steps
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Upload past labs and monitor your progress over time
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Order add-on tests and scans anytime
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(For 2)
$798
$660
/year
or 4 interest-free payments of $167*
Pricing for members in NY, NJ & RI may vary.
Checkout with HSA/FSA
Secure, private platform
What's included
1 Comprehensive lab test (Core)
One appointment, test at 2,000+ labs nationwide
Personalized health insights & action plan
In-depth recommendations across exercise, nutrition, and supplements
1:1 Consultation
Meet with your dedicated care team to review your results and define next steps
Lifetime health record tracking
Upload past labs and monitor your progress over time
Biological age analysis
See how your body is aging and what’s driving it
Order add-on tests and scans anytime
Access to advanced diagnostics at discounted rates for members
Concierge-level care, made accessible.
Mito Health Membership
Codeveloped with experts at MIT & Stanford
Less than $1/ day
Billed annually - cancel anytime
Bundle options:
Individual
$399
$349
/year
or 4 interest-free payments of $87.25*
Duo Bundle (For 2)
$798
$660
/year
or 4 interest-free payments of $167*
Pricing for members in NY, NJ & RI may vary.
Checkout with HSA/FSA
Secure, private platform
What's included
1 Comprehensive lab test (Core)
One appointment, test at 2,000+ labs nationwide
Personalized health insights & action plan
In-depth recommendations across exercise, nutrition, and supplements
1:1 Consultation
Meet with your dedicated care team to review your results and define next steps
Lifetime health record tracking
Upload past labs and monitor your progress over time
Biological age analysis
See how your body is aging and what’s driving it
Order add-on tests and scans anytime
Access to advanced diagnostics at discounted rates for members
Concierge-level care, made accessible.
Mito Health Membership
Codeveloped with experts at MIT & Stanford
Less than $1/ day
Billed annually - cancel anytime
Bundle options:
Individual
$399
$349
/year
or 4 payments of $87.25*
Duo Bundle
(For 2)
$798
$660
/year
or 4 payments of $167*
Pricing for members in NY, NJ & RI may vary.
Checkout with HSA/FSA
Secure, private platform