Your body contains approximately 40 trillion bacteria, the majority of which are found in your gut. Many factors, including the foods you eat, can influence your gut's health, including the type of bacteria it contains. Eating a fresh, balanced diet is the best way to achieve a healthy gut. They are known collectively as your gut microbiome, and they are extremely important for overall health. Certain types of bacteria in your intestines, on the other hand, can contribute to a variety of diseases.
Here are some scientifically proven ways to improve your gut bacteria, according to Ruairi Robertson of Medical News Today:
1. Eat a diverse range of foods
In your intestines, there are hundreds of different species of bacteria, each of which plays a specific role in health and requires different nutrients to grow. A diverse microbiome is generally thought to be healthy. This is because the more bacteria species you have, the more health benefits they may be able to provide. A diet rich in different food types can result in a more diverse microbiome.
2. Consume plenty of vegetables, legumes, beans, and fruit
The best sources of nutrients for a healthy microbiome are fruits and vegetables. They contain a lot of fiber, which your body cannot digest. Certain bacteria in your gut, on the other hand, can digest fiber, which promotes their growth. Beans and legumes have a high fiber content as well. According to one study, eating a diet high in fruits and vegetables inhibit the growth of some disease-causing bacteria. Apples, artichokes, blueberries, almonds, and pistachios have all been shown to boost Bifidobacteria levels in humans. Bifidobacteria are beneficial bacteria because they can reduce intestinal inflammation and improve gut health.
3. Eat fermented foods
Fermented foods have gone through fermentation, a process in which yeast or bacteria break down the sugars in them. Fermented foods include yogurt, kimchi, sauerkraut, kefir, kombucha, and tempeh. Many of these foods are high in lactobacilli, which are beneficial bacteria. According to research, people who consume a lot of yogurts appear to have more lactobacilli in their intestines.
4. Consume prebiotic foods.
Prebiotics are foods that encourage the growth of beneficial bacteria in the digestive tract. They are mostly fiber or complex carbohydrates that human cells are unable to digest. Instead, certain bacteria in the gut degrade them and use them as fuel. Prebiotics are found in many fruits, vegetables, and whole grains, but they can also be found on their own.
5. Practice exclusive breastfeeding
At birth, a baby's microbiome begins to develop properly. However, research indicates that babies may be exposed to bacteria even before birth. An infant's microbiome is constantly developing during the first two years of life and is rich in beneficial Bifidobacteria, which can digest the sugars found in breast milk. Furthermore, breastfeeding is linked to lower rates of allergies, obesity, and other health problems, which may be due to differences in the gut microbiota.
Your gut bacteria are crucial to many aspects of your health. Numerous studies have now shown that a disrupted microbiome can result in a variety of chronic diseases. Eating a variety of fresh, whole foods, primarily from plant sources such as fruits, vegetables, legumes, beans, and whole grains, is the best way to maintain a healthy microbiome.
ZDS DMO II Marie-Claire Gaas, RND
References:
1. 9 Ways to Improve Your Gut Bacteria, Based on Science
By Ruairi Robertson, PhD — Medically reviewed by Kathy W. Warwick, R.D., CDE, Nutrition — Updated on August 5, 2021
