6 Ways Not Enough Exercise Can Mess with Your Gut, According to Experts

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Photo:Illustration: Westend61/Getty Images. Animation: Cassie Basford.

Illustration: Westend61/Getty Images. Animation: Cassie Basford.

Regular exercise is more than just a way to stay fit and active—it can also support yourgut health. A 2023 systematic review published inNutrientsfound that those who engaged in moderate to intense physical activity for at least 30 minutes three times per week had significantly better gut health than those who didn’t exercise as frequently.

However, despite the link between regular exercise and gut health, many overlook the connection between physical activity and their digestive well-being. Fortunately,EatingWellis here to help. We spoke with registered dietitians and gut-health experts who weigh in on the importance of gut health and guide us in exploring how not getting enough exercise can disrupt your gut health and cause potential digestion issues. We’ll also share some expert tips for incorporating more exercise into your routine.

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Why Gut Health Is Important

In recent years, it’s become apparent that gut health is inextricably linked to several aspects of good health beyond digestion. For example, a healthy gut can support immune function, regulate metabolism and influence mood.When your gut health is optimal, it can process nutrients better and defend against harmful bacteria. However, an imbalance in gut bacteria can lead to various health issues and is linked to chronic conditions like diabetes, cardiovascular disease and obesity.

“Your gut is the new home of any outside substances that enter your body, namely food and drinks,” explainsDestini Moody, RDN, CSSD, LD,a registered dietitian and sports dietitian with Garage Gym Reviews. “For it to protect us properly and process our nutrition efficiently, it’s crucial to keep it running smoothly.”

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6 Ways Not Enough Exercise Can Mess with Your Gut

1. It Can Make Weight Loss More Challenging

Regular exercise helps keepyour metabolismhumming and can make losing weight easier. “Your metabolism increases when you exercise frequently, which can prevent the accumulation of excess fat mass,” Moody explains. “Studies have shown that maintaining a healthy weight is associated with more favorable microbiome diversity and reduced intestinal permeability.”

2. It Can Increase Inflammation

It’s no secret that exercise has anti-inflammatory benefits, especially for immune health.But you may be surprised that these inflammation-fighting benefits can also boost gut health.Gianna Masi, CPT, RDN,a certified personal trainer and registered dietitian with Barbend, points out, “Inactive individuals may experience chronic low-grade inflammation, which can impair the gut lining’s integrity. This can lead to increased intestinal permeability and poorly digested foods causing undesired immune responses.”

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3. It Might Lead to Lower Healthy Carb Intake

Physically active people tend to consume more fiber-rich carbohydrates that are essential for gut health.Not getting enough exercise can lead to a lower intake of these beneficial carbs and impact gut health. “High-fiber carbohydrates such as fruits, vegetables and whole grains can promote smoother digestion, and a healthier gut as well, according to research,” says Moody.

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4. It May Cause Gut Bacteria Imbalance

“Exercise helps promote the growth of beneficial bacteria, which are associated with anti-inflammatory effects and a strong gut barrier,” Masi explains. “Without enough exercise, harmful bacteria may thrive, or not enough beneficial bacteria exist, potentially leading to dysbiosis. This imbalance can contribute to digestive disorders like irritable bowel syndrome.”

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5. It Can Increase Stress Levels

Research suggests chronicstresscan significantly impact gut health, leading to poor digestion and an imbalance of bacteria in the gut.Fortunately, regular exercise can help reduce stress and support gut health.

Moody notes, “Prolonged stress can have many physiological effects that can adversely affect gut health like that overproduction of stomach acid that causes heartburn, digestion that moves too slowly or too quickly, and a disruption in the balance of good and bad bacteria in the gut.”

6. It May Slow Down Digestion

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Tips for Incorporating More Exercise

Finding ways to add more movement to your daily routine is easier than you think. Here are some simple tips to help you stay active:

The Bottom Line

Regular exerciseis crucial for maintaining a healthy gut, impacting everything from metabolism to inflammation and gut bacteria balance. Not getting enough physical activity can lead to weight-loss challenges, increased inflammation, imbalanced gut bacteria and digestive issues. Engaging in regular exercise supports gut health and can help alleviate these issues. Use our expert tips to make exercise a part of your routine and enhance your digestive well-being.

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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Boytar AN, Skinner TL, Wallen RE, et al.The Effect of Exercise Prescription on the Human Gut Microbiota and Comparison between Clinical and Apparently Healthy Populations: A Systematic Review.Nutrients. 2023;15(6):1534. doi:10.3390/nu15061534Wiertsema SP, van Bergenhenegouwen J, Garssen J, Knippels LMJ.The Interplay between the Gut Microbiome and the Immune System in the Context of Infectious Diseases throughout Life and the Role of Nutrition in Optimizing Treatment Strategies.Nutrients. 2021;13(3):886. doi:10.3390/nu13030886Liu BN, Liu XT, Liang ZH, Wang JH.Gut microbiota in obesity.World J Gastroenterol. 2021;27(25):3837-3850. doi:10.3748/wjg.v27.i25.3837Marano G, Mazza M, Lisci FM, et al.The Microbiota-Gut-Brain Axis: Psychoneuroimmunological Insights.Nutrients. 2023;15(6):1496. doi:10.3390/nu15061496Madhogaria B, Bhowmik P, Kundu A.Correlation between human gut microbiome and diseases.Infect Med. 2022;1(3):180-191. doi:10.1016/j.imj.2022.08.004Koutoukidis DA, Jebb SA, Zimmerman M, et al.The association of weight loss with changes in the gut microbiota diversity, composition, and intestinal permeability: a systematic review and meta-analysis.Gut Microbes. 2022;14(1):2020068. doi:10.1080/19490976.2021.2020068Scheffer DDL, Latini A.Exercise-induced immune system response: Anti-inflammatory status on peripheral and central organs.Biochim Biophys Acta Mol Basis Dis. 2020;1866(10):165823. doi:10.1016/j.bbadis.2020.165823Cronin P, Joyce SA, O’Toole PW, O’Connor EM.Dietary Fibre Modulates the Gut Microbiota.Nutrients. 2021;13(5):1655. doi:10.3390/nu13051655Oliver A, Chase AB, Weihe C, et al.High-Fiber, Whole-Food Dietary Intervention Alters the Human Gut Microbiome but Not Fecal Short-Chain Fatty Acids.mSystems. 2021;6(2):e00115-21. doi:10.1128/mSystems.00115-21Madison A, Kiecolt-Glaser JK.Stress, depression, diet, and the gut microbiota: human-bacteria interactions at the core of psychoneuroimmunology and nutrition.Curr Opin Behav Sci. 2019;28:105-110. doi:10.1016/j.cobeha.2019.01.011Schultchen D, Reichenberger J, Mittl T, et al.Bidirectional relationship of stress and affect with physical activity and healthy eating.Br J Health Psychol. 2019;24(2):315-333. doi:10.1111/bjhp.12355

Sources

EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Boytar AN, Skinner TL, Wallen RE, et al.The Effect of Exercise Prescription on the Human Gut Microbiota and Comparison between Clinical and Apparently Healthy Populations: A Systematic Review.Nutrients. 2023;15(6):1534. doi:10.3390/nu15061534Wiertsema SP, van Bergenhenegouwen J, Garssen J, Knippels LMJ.The Interplay between the Gut Microbiome and the Immune System in the Context of Infectious Diseases throughout Life and the Role of Nutrition in Optimizing Treatment Strategies.Nutrients. 2021;13(3):886. doi:10.3390/nu13030886Liu BN, Liu XT, Liang ZH, Wang JH.Gut microbiota in obesity.World J Gastroenterol. 2021;27(25):3837-3850. doi:10.3748/wjg.v27.i25.3837Marano G, Mazza M, Lisci FM, et al.The Microbiota-Gut-Brain Axis: Psychoneuroimmunological Insights.Nutrients. 2023;15(6):1496. doi:10.3390/nu15061496Madhogaria B, Bhowmik P, Kundu A.Correlation between human gut microbiome and diseases.Infect Med. 2022;1(3):180-191. doi:10.1016/j.imj.2022.08.004Koutoukidis DA, Jebb SA, Zimmerman M, et al.The association of weight loss with changes in the gut microbiota diversity, composition, and intestinal permeability: a systematic review and meta-analysis.Gut Microbes. 2022;14(1):2020068. doi:10.1080/19490976.2021.2020068Scheffer DDL, Latini A.Exercise-induced immune system response: Anti-inflammatory status on peripheral and central organs.Biochim Biophys Acta Mol Basis Dis. 2020;1866(10):165823. doi:10.1016/j.bbadis.2020.165823Cronin P, Joyce SA, O’Toole PW, O’Connor EM.Dietary Fibre Modulates the Gut Microbiota.Nutrients. 2021;13(5):1655. doi:10.3390/nu13051655Oliver A, Chase AB, Weihe C, et al.High-Fiber, Whole-Food Dietary Intervention Alters the Human Gut Microbiome but Not Fecal Short-Chain Fatty Acids.mSystems. 2021;6(2):e00115-21. doi:10.1128/mSystems.00115-21Madison A, Kiecolt-Glaser JK.Stress, depression, diet, and the gut microbiota: human-bacteria interactions at the core of psychoneuroimmunology and nutrition.Curr Opin Behav Sci. 2019;28:105-110. doi:10.1016/j.cobeha.2019.01.011Schultchen D, Reichenberger J, Mittl T, et al.Bidirectional relationship of stress and affect with physical activity and healthy eating.Br J Health Psychol. 2019;24(2):315-333. doi:10.1111/bjhp.12355

EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.

Boytar AN, Skinner TL, Wallen RE, et al.The Effect of Exercise Prescription on the Human Gut Microbiota and Comparison between Clinical and Apparently Healthy Populations: A Systematic Review.Nutrients. 2023;15(6):1534. doi:10.3390/nu15061534Wiertsema SP, van Bergenhenegouwen J, Garssen J, Knippels LMJ.The Interplay between the Gut Microbiome and the Immune System in the Context of Infectious Diseases throughout Life and the Role of Nutrition in Optimizing Treatment Strategies.Nutrients. 2021;13(3):886. doi:10.3390/nu13030886Liu BN, Liu XT, Liang ZH, Wang JH.Gut microbiota in obesity.World J Gastroenterol. 2021;27(25):3837-3850. doi:10.3748/wjg.v27.i25.3837Marano G, Mazza M, Lisci FM, et al.The Microbiota-Gut-Brain Axis: Psychoneuroimmunological Insights.Nutrients. 2023;15(6):1496. doi:10.3390/nu15061496Madhogaria B, Bhowmik P, Kundu A.Correlation between human gut microbiome and diseases.Infect Med. 2022;1(3):180-191. doi:10.1016/j.imj.2022.08.004Koutoukidis DA, Jebb SA, Zimmerman M, et al.The association of weight loss with changes in the gut microbiota diversity, composition, and intestinal permeability: a systematic review and meta-analysis.Gut Microbes. 2022;14(1):2020068. doi:10.1080/19490976.2021.2020068Scheffer DDL, Latini A.Exercise-induced immune system response: Anti-inflammatory status on peripheral and central organs.Biochim Biophys Acta Mol Basis Dis. 2020;1866(10):165823. doi:10.1016/j.bbadis.2020.165823Cronin P, Joyce SA, O’Toole PW, O’Connor EM.Dietary Fibre Modulates the Gut Microbiota.Nutrients. 2021;13(5):1655. doi:10.3390/nu13051655Oliver A, Chase AB, Weihe C, et al.High-Fiber, Whole-Food Dietary Intervention Alters the Human Gut Microbiome but Not Fecal Short-Chain Fatty Acids.mSystems. 2021;6(2):e00115-21. doi:10.1128/mSystems.00115-21Madison A, Kiecolt-Glaser JK.Stress, depression, diet, and the gut microbiota: human-bacteria interactions at the core of psychoneuroimmunology and nutrition.Curr Opin Behav Sci. 2019;28:105-110. doi:10.1016/j.cobeha.2019.01.011Schultchen D, Reichenberger J, Mittl T, et al.Bidirectional relationship of stress and affect with physical activity and healthy eating.Br J Health Psychol. 2019;24(2):315-333. doi:10.1111/bjhp.12355

Boytar AN, Skinner TL, Wallen RE, et al.The Effect of Exercise Prescription on the Human Gut Microbiota and Comparison between Clinical and Apparently Healthy Populations: A Systematic Review.Nutrients. 2023;15(6):1534. doi:10.3390/nu15061534

Wiertsema SP, van Bergenhenegouwen J, Garssen J, Knippels LMJ.The Interplay between the Gut Microbiome and the Immune System in the Context of Infectious Diseases throughout Life and the Role of Nutrition in Optimizing Treatment Strategies.Nutrients. 2021;13(3):886. doi:10.3390/nu13030886

Liu BN, Liu XT, Liang ZH, Wang JH.Gut microbiota in obesity.World J Gastroenterol. 2021;27(25):3837-3850. doi:10.3748/wjg.v27.i25.3837

Marano G, Mazza M, Lisci FM, et al.The Microbiota-Gut-Brain Axis: Psychoneuroimmunological Insights.Nutrients. 2023;15(6):1496. doi:10.3390/nu15061496

Madhogaria B, Bhowmik P, Kundu A.Correlation between human gut microbiome and diseases.Infect Med. 2022;1(3):180-191. doi:10.1016/j.imj.2022.08.004

Koutoukidis DA, Jebb SA, Zimmerman M, et al.The association of weight loss with changes in the gut microbiota diversity, composition, and intestinal permeability: a systematic review and meta-analysis.Gut Microbes. 2022;14(1):2020068. doi:10.1080/19490976.2021.2020068

Scheffer DDL, Latini A.Exercise-induced immune system response: Anti-inflammatory status on peripheral and central organs.Biochim Biophys Acta Mol Basis Dis. 2020;1866(10):165823. doi:10.1016/j.bbadis.2020.165823

Cronin P, Joyce SA, O’Toole PW, O’Connor EM.Dietary Fibre Modulates the Gut Microbiota.Nutrients. 2021;13(5):1655. doi:10.3390/nu13051655

Oliver A, Chase AB, Weihe C, et al.High-Fiber, Whole-Food Dietary Intervention Alters the Human Gut Microbiome but Not Fecal Short-Chain Fatty Acids.mSystems. 2021;6(2):e00115-21. doi:10.1128/mSystems.00115-21

Madison A, Kiecolt-Glaser JK.Stress, depression, diet, and the gut microbiota: human-bacteria interactions at the core of psychoneuroimmunology and nutrition.Curr Opin Behav Sci. 2019;28:105-110. doi:10.1016/j.cobeha.2019.01.011

Schultchen D, Reichenberger J, Mittl T, et al.Bidirectional relationship of stress and affect with physical activity and healthy eating.Br J Health Psychol. 2019;24(2):315-333. doi:10.1111/bjhp.12355