There are a lot of things that can affect your gut’s health, including the kind of gut bacteria it has and include the foods you eat. A fresh, well-balanced diet is the best way to maintain a healthy gut.
Most of your body’s bacteria are found in your gut, home to about 40 trillion gut bacteria. They are essential for overall health and make up your gut microbiome. Nonetheless, particular kinds of microbes in your digestive organs can add to numerous illnesses.
1. Eat a wide variety of foods
Your intestines contain hundreds of different species of bacteria, each of which plays a specific role in health and needs different nutrients to grow. More health benefits are associated with having more species of bacteria. A diet rich in various foods may result in a more diverse microbiome.
2. Eat many fruits, vegetables, beans, and legumes for a healthy microbiome.
Fruits and vegetables are the best sources of nutrients. They contain a lot of fiber, which your body can’t break down. However, certain gut bacteria can digest fiber, which encourages their growth. Additionally, beans and legumes contain a significant amount of fiber.
Pistachios, artichokes, blueberries, apples, and almonds increase Bifidobacteria in humans. Bifidobacteria are considered good bacteria because they can reduce inflammation in the gut and improve gut health.
3. Eat fermented food sources
Fermented food has undergone a cycle in which yeast or microbes separate the sugars they contain. Fermented foods include yogurt, kimchi, Sauerkraut, kefir, kombucha, and tempeh, which are high in lactobacilli and are beneficial to your health.
4. Eat prebiotic food varieties
Prebiotics advance the development of a few kinds of valuable microbes, including Bifidobacteria. By lowering insulin, triglyceride, and cholesterol levels, prebiotics may also reduce risk factors for specific health conditions, according to some studies.
5. Breastfeed for at least 6 months if you can
During the first two years of life, an infant’s microbiome continues to grow and is full of beneficial Bifidobacteria that can digest the sugars in breast milk. An infant’s development of a healthy microbiome, which may help protect against certain health conditions in later life, is aided by breastfeeding.
6. Eat whole grains
Whole grains contain non-digestible carbohydrates that can help the gut microbiome grow beneficial bacteria. These changes to the gut flora may improve certain aspects of metabolic health.
7. Eat a diet based on plants
A plant-based diet has been proven to increase gut health, producing widespread systemic effects related to metabolism, cardiovascular health, and more.
8. Consume foods high in polyphenols
Regularly consuming polyphenols may boost digestion and brain health and protect against heart disease, type 2 diabetes, and certain cancers. Polyphenol-rich foods include but are not limited to dark chocolate, cocoa, red wine, grape skins, green tea, almonds, onions, blueberries, and broccoli.
9. Increase your probiotic intake
Probiotics are live microorganisms, typically bacteria, that help keep you healthy. Probiotic-rich food includes yogurt, kefir, tempeh, kimchi, kombucha, miso, natto, and Sauerkraut.
The balance of bacteria in the gut flora can lead to many health benefits; however, if you are taking any other medications or have any underlying health conditions, consult your doctor before beginning. A medical checkup with your doctor can give you a more precise indication of areas of improvement in your body, as blood tests often form part of health screenings.