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5 Ways to Improve Your Gut Bacteria- A brief guide backed by Science

Updated: Jan 31, 2021



Interestingly, the food you take in determines the diversity of the microbiota inside your gut. Of the trillions of micro-organisms that live inside your body, the majority is found in your gut. These microbiotas contribute a lot to your health and well-being, of course, their population being the standard. Here are 10 amazing ways that can help you improve your gut bacteria, so let's dive in to learn about these in detail.

  1. Eat a diverse range of foods.

The microbiota in your gut all belong to different species and have different roles to play a healthy you. The more the variety of foods on your plate, the more the species will be helping bacteria in your gut.

Unfortunately, in this hyper connected life, we have limited our plate to only some species of plants and animals, especially in the western world. In contrast, the Eastern world has various mixes, vegetables, pulses, and meat, etc. Especially if you are habitual of mostly using canned foods, try to add fresh fruits and greenies in your meals.

  1. Eats lots of Vegetables, Legumes, Beans, and Fruit

Doctors emphasize the importance of taking fresh foods and vegetables because they are natural treasures of lots of fibers and nutrients. Our body doesn't digest these fibers, but instead, the gut bacteria have this responsibility. More importantly, the beneficial gut bacteria, Bifidobacteria, nurture when there is enough fiber available to them. These bacteria not only reduce inflammation in the body but also guarantee your body's health and well-being.

Moreover, beans and legumes are enriched with fibers that are very important for maintaining these microbiotas' diversity. Here are some of the high-fiber foods that you can include in your diet to enjoy good health. These are:

  • Raspberries

  • Broccoli

  • Chickpeas

  • Lentils

  • Artichokes

  • Green peas

  • Beans (All kidney, pinto, and white)

  • Whole grains

  • Eat Fermented Foods

Fermented foods are the best way to add to the diversity of microbiota in your gut. It might sound familiar that fermented foods are altered foods by bacteria or yeasts that convert the natural sugars in the food to organic acids and alcohols. Some of the best-fermented foods that you need to add to your diet are:

  • Yogurt

  • Kimchi

  • Sauerkraut

  • Kefir

  • Kombucha

  • Tempeh

It's proven that eating yogurt significantly reduces the non-friendly bacteria associated with inflammation and other chronic diseases. Besides, yogurt consumption alleviates lactose intolerance and benefits intestinal bacteria equally beneficial for both children and adults.

Besides, if you are problematic with Irritable bowel syndrome, here again, Yoghurt consumption can help. Importantly, a variety of yogurts are available in the market, most of which tend to be flavored. As a gastroenterologist, I always recommend my patients to go with plain natural yogurt.


4. Avoid Artificial Sweeteners

Diabetes is a health condition that needs serious efforts to limit the excessive intake of sugar in the body. If you are obsessed with artificial sweeteners either because of diabetes or for healthy living, note that they negatively affect your gut microbiota. Besides, changes in these microbiota populations also negatively affect the blood sugar levels of your body.

Instead, brown sugar is a better alternative to regular sugar or artificial sweeteners as it's natural and keeps you fit.

5. Eat Prebiotic Foods

You might have a good understanding of Prebiotics, and if not, you will learn everything in detail. These are the foods that specifically promote the growth of good bacteria in your gut. The major constituent of these foods is fiber or complex carbs that our body can't digest.

That's exactly where certain gut microbiota species come in and break down and utilize these foods as fuel. Prebiotics are naturally present in most foods, vegetables, and whole grains. Here are some of the most amazing prebiotic foods that you can have to magnify your gut health. These may be:

  • Chicory Root

  • Dandelion Greens

  • Garlic

  • Onions

  • Leeks

  • Asparagus

  • Bananas

  • Barley

  • Oats

  • Apples

  • Cocoa

  • Wheat Bran

  • Sea Weeds

Bottom Line


Gut health is a complex natural process that demands great care and handling. Eat healthily, sleep properly, avoid processed foods, and add many fibers to your diet to keep your gut microbiome happy. After all, healthy eating and a healthy lifestyle keep your body prepared to meet all the challenges. Natural foods, especially whole foods, fruits, and vegetables, work wonders for your health. Choose the happiness of your gut over your stomach to see how it works wonders for your health and well-being.



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