There are rumors going around that simply spending time outside can be good for your gut health. Sounds too good to be true, doesn’t it? Fortunately, there is some truth to this, and in this post, we’re diving into the details. However, before you run off to play in the grass (which we totally support), make a mental note that doing so is only a part of gut health and more traditional means are still necessary for keeping your gut happy and healthy. With that said, let’s get started!
Why Is Going Outside Good For Gut Health?
The air you breathe is not as empty as you might think, and each breath causes the intake of thousands of microorganisms. While some studies indicate that microbiome diversity in the air doesn’t improve human health (1), other research suggest exposure to plant diversity may benefit gut bacteria (2). For example, a study on preschoolers found that children who played in nature had more beneficial gut bacteria linked to improved mood compared to those who didn’t (3). Since these studies focused on green spaces, areas with fewer plants may not yield the same effects.
Additionally, spending time in nature has been shown to reduce stress (4,5) and since stress can disrupt gut bacteria balance (6), this creates an indirect yet meaningful benefit for gut health. Therefore, by reducing stress, outdoor exposure indirectly helps support a healthier microbiome.
While this research is encouraging, and going outside has its own benefits, maintaining gut health requires a well-rounded approach that includes diet, probiotics, and other lifestyle factors.
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What Are Other Smart Choices For Caring For Your Gut?
1. Eat a Fiber-Rich Diet – Fiber is essential for gut health because it serves as food for beneficial bacteria. Studies show that a diet high in fiber, particularly from fruits, vegetables, legumes, and whole grains, promotes a diverse and resilient gut microbiome (7,8).
2. Include Fermented Foods and Probiotics – Fermented foods such as yogurt, kefir, kimchi, sauerkraut, and miso contain probiotics—live microorganisms that can support a healthy gut microbiota. Taking a high-quality probiotic supplement may also help, especially after antibiotic use or periods of digestive distress.
3. Stay Hydrated – Water helps maintain a healthy gut by supporting digestion and nutrient absorption. Research suggests that proper hydration influences the composition of the gut microbiota, with adequate water intake linked to higher levels of beneficial bacteria (9).
4. Manage Stress – As mentioned above, chronic stress negatively affects gut health by altering microbiota composition and increasing gut permeability (10). Practices like mindfulness, deep breathing, exercise, and spending time outdoors can help lower stress levels and indirectly benefit gut health.
Final Thoughts
The idea that simply being in nature can benefit gut health is promising, but it shouldn’t replace other essential habits. A combination of outdoor exposure, a nutrient-dense diet, probiotics, and stress management can work together to create a balanced and thriving gut microbiome. So, by all means, take that walk in the park—but also remember to nourish your gut in other ways for long-term health.
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