Restoring gut health can greatly improve overall wellness and promote optimal immunity. If you want proven ways to better your gut bacteria, well take a look at the nine science-backed methods below;
Embrace Dietary Diversity
We also know that more diversity of food is an immediate cause from foods for our gut, so eating a wide variety is crucial. Work towards 30 plant-based foods every week, and this may help your gut flora balance24.
Increase Vegetable Intake
Include lots of veggies, lentils and beans & fruits in your diet. They are loaded with fiber and essential nutrients on which good microorganisms in our gut live, leading to a healthier digestive system24.
Include Fermented Foods
Probiotics: Consider adding fermented foods like yogurt, kimchi, sauerkraut, and kefir which are rich in healthy bacteria for your gut. Chronic intake helps to maintain a balanced composition of microflora, so that harmful bacteria do not begin to multiply at rapid pace45.
Prioritize Prebiotic Foods
Prebiotics are found in foods such as garlic, onions and bananas. They promote the growth of good bacteria in your digestive tract that are all beneficial for gut health.
Think of Breastfeeding, Infants
Breastfeeding for 6 months or more in infants can help develop a healthy gut microbiome from an early age. Important nutrients and protective antibodies absorbed from maternal breast milk favour the enrichment of beneficial gut bacteria23.
Choose Whole Grains
Complex carbohydrates, or whole grains such as oats, quinoa and brown rice are high in dietary fiber.guthealth (ad) It has been associated with higher diversity of the gut microbiome — a good thing if you want to be as healthy as possible .
Adopt a Plant-Based Diet
High fibre, low levels of processed foods found in a plant-based diet also decrease inflammation. It helps a healthy microbiome and decreases inflammation56
Include Polyphenol-Rich Foods
Polyphenols, which are found in foods such as berries, green tea and dark chocolate can help to promote the growth of healthy bacteria while inhibiting harmful strains.
Lead a Healthy Lifestyle
Regular sleep and physical activity is crucial to the state of our gut. Exercise and Physical Activity Improve Circadian Rhythms in the Gut Reciprocity exists between microbes, microbial diversity increases after exercise Yatsunenko et al., 2012 with continued exercise (35) Poor Sleep Quality Disrupts Endogenous Circadian Regulation of Gastrointestinal Enteroid Physiology Sleep deprivation affects circadian rhythms that regulate gut function.
Incorporating these simple techniques into your daily life can help replenish and improve gut health relatively quickly.
