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Gut Health for Men: 5 Tips for Healthy Digestion

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Gut health is essential for men’s overall wellness, as it plays an important role in digestion, absorption of nutrients, immune health, and more. Unfortunately, it’s not uncommon to experience poor gastrointestinal (GI) function that leads to unpleasant symptoms, including gas, bloating, weight gain, or trouble sleeping.

Often, poor gut health is the result of the foods we consume. Therefore, your diet and lifestyle choices significantly impact your gut’s bacterial balance.

What Factors Contribute to Poor Gut Health in Men?

Our digestive health largely depends on the balance of bacteria within our gut microbiome. However, certain habits can lead to an unhealthy balance of bacteria and, consequently, poor gut health. Let’s review a few causes of poor gut health in men:


Smoking cigarettes has been linked to many health concerns, and poor gut health is one of them. Certain studies reveal how smoking can reduce healthy bacterial populations in the intestines, creating an imbalance in the gut microbiome. This may lead to:

  • Digestive issues

  • Decreased immune response

  • Potential health risks such as inflammatory bowel disease 

Therefore, quitting smoking is an essential step toward optimal gut health.

Alcohol Consumption

Heavy drinking can also significantly reduce levels of beneficial bacteria in the gut, leading to a weakened and imbalanced microbiome. This can result in digestive issues and an increased risk for more severe illnesses. Therefore, limiting alcohol intake is key for maintaining your gut bacteria at healthy, balanced levels.

Processed Foods

Eating processed foods and sugary drinks often contributes to poor gut health in men. The reason? These types of food contain chemicals and high levels of sugars that can quickly disrupt the balance of beneficial bacteria in your gut. 

Eating too much processed food will also reduce your intake of essential vitamins, minerals, and other nutrients needed for healthy microbial balance. 

Antacid Medication

Many antacids contain high levels of sodium bicarbonate, which can make your stomach more acidic than it needs to be. 

An overly acidic environment in the guts disrupts the delicate balance of good bacteria. So if you need to take antacids for heartburn or acid reflux, always check with your doctor first and only use them as needed.

Low Water and Fiber Consumption

Not drinking enough water or not eating enough fibrous foods can cause the good bacteria in your gut to become unbalanced, leading to digestive issues such as constipation or diarrhea. 

To keep your gut bacteria balanced, ensure you consume adequate amounts of water and fibrous foods like fruits, vegetables, legumes, and whole grains.

Tips for a Healthy Gut

Now that you know the unhealthy habits to avoid, read this guide to learn how to improve gut health and achieve healthy digestion.

Identify Potential Areas of Discomfort

Knowing which parts of the digestive system are most affected by your diet is key to mastering gut health. Pay attention to how different foods make you feel, and record any persistent changes in your digestion, such as bloating, burping, constipation, or bowel incontinence. 

Take notes and share this information with a men’s health expert.

Eat a Balanced Diet Rich in Fiber & Probiotics

Make sure to include fiber-rich foods like fruits, vegetables, beans, and whole grains into your daily diet. Fiber helps keep your GI tract healthy by aiding digestion and bowel movements. 

Additionally, try to incorporate probiotics into your diet, which can help you replenish beneficial bacteria while restoring the balance of good bacteria in the gut. Sources of probiotics include sauerkraut, kimchi, miso soup, yogurt, and fermented foods like kombucha.

Work with a Men’s Health Expert

Central to any gastrointestinal symptoms or dysfunction is to take the time to discuss your symptoms or concerns with a knowledgeable men’s health provider

This will provide you the opportunity to take appropriate steps to treat and make proper lifestyle and behavioral changes geared toward seeking symptom improvement and working toward a resolution.

Through experienced nutritional guidance and proactive medical services, we hope to be a resource for you to discuss and seek solutions to any signs or symptoms of gastrointestinal dysfunction. 

Achieve Gut Wellness at EveresT Men’s Health

Taking care of your gastrointestinal health is vital to having a healthy lifestyle. Therefore, conquering your gastrointestinal symptoms is just one more step toward helping you achieve your best energy and long-term health.

Let our male health experts work with you and design an individual treatment plan for optimal benefits. Schedule an appointment today at our men’s health clinics in Eagan, Woodbury, or Plymouth.