by Julie Poteet, OD, MS, CNS, FOWNS
If you’re living with macular degeneration, you’ve likely heard about vitamins, antioxidants, and eating leafy greens to protect your eyes. But did you know that the health of your gut may also play a key role in the health of your retina?
In fact, the famous ancient physician Hippocrates once said, “All disease begins in the gut.” While that might sound like an overstatement, modern science is showing us just how right he may have been — especially when it comes to conditions like age-related macular degeneration (AMD). This connection is sometimes called the “gut-retina axis.”
What Is the Gut Microbiome?
Inside your digestive system lives a complex community of trillions of bacteria, fungi, and other tiny organisms. This is called your gut microbiome. These microbes aren’t just sitting there — they help your body digest food, produce vitamins, fight off infections, and control inflammation.
A healthy gut has the right balance of good bacteria that work with your body, while an unhealthy gut (called gut dysbiosis) has more harmful bacteria that can contribute to disease, including diseases of the eye.
How Does the Gut Affect the Eyes?
Your gut and your eyes might seem like two completely separate systems, but they’re surprisingly connected through the immune system and bloodstream. When the gut is healthy, it helps reduce harmful inflammation throughout the body. When it’s not, inflammation can rise — and this can damage sensitive tissues in the eye, like the retina.
Researchers have found that people with AMD often have signs of gut dysbiosis. Their gut bacteria tend to produce more inflammatory substances and fewer protective compounds like short-chain fatty acids (SCFAs), which help regulate the immune system and reduce inflammation.
This inflammation can affect the retina, the part of the eye responsible for sharp, central vision. Over time, chronic inflammation may accelerate the damage that leads to AMD, especially the “dry” form that progresses slowly.
What Causes an Unhealthy Gut?
Diet is one of the biggest factors. Diets high in processed foods, added sugars, refined carbs, and unhealthy fats (like those found in fried foods and packaged snacks) can promote the growth of harmful bacteria in the gut.
On the other hand, diets rich in fiber from fruits, vegetables, legumes, and whole grains feed the good bacteria. Fermented foods like yogurt, kefir, sauerkraut, and kimchi contain natural probiotics — live bacteria that can help rebalance the gut.
Certain medications, especially antibiotics, can also disrupt your gut microbiome. Chronic stress and lack of sleep are other factors that can throw the gut out of balance.
How Can You Support a Healthy Gut?
If you’re looking to support your gut — and in turn, possibly slow the progression of AMD — here are some tips:
- Eat More Plant-Based, Fiber-Rich Foods
Fiber is fuel for beneficial bacteria. Aim to eat a variety of vegetables, fruits, whole grains, nuts, seeds, and legumes each day. Leafy greens, sweet potatoes, and berries are especially good for eye health too.
- Include Fermented Foods
Add probiotic-rich foods to your diet like plain yogurt, kefir, miso, sauerkraut, and kombucha. These can help restore balance to the gut microbiome.
- Limit Processed Foods
Avoid ultra-processed snacks, fast food, and sugary drinks, which can promote inflammation and gut imbalance.
- Consider a Mediterranean Diet
This eating pattern — rich in olive oil, vegetables, legumes, fish, and whole grains — has been shown to benefit both the gut microbiome and reduce the risk of AMD progression.
- Manage Stress and Sleep
Chronic stress and poor sleep can negatively affect your gut bacteria. Try to incorporate calming activities like walking, deep breathing, or meditation.
- Talk to Your Doctor About Probiotics
Some people may benefit from a probiotic supplement, especially after a round of antibiotics. Ask your eye doctor or nutrition specialist if this is right for you.
The Bottom Line
Although more research is needed, scientists are increasingly confident that the gut plays a key role in eye health. By taking care of your digestive system — through food, lifestyle, and possibly supplements — you may be able to support not just your general health, but also the health of your eyes.
You have more power than you think when it comes to protecting your vision. And one of the most important steps may start in your gut.
This summary is based on research and insights from Dr. Julie Poteet, OD, CNS, and the growing field of gut-retina science. For a more in-depth look at the gut microbiome and ocular health, please click here