Ways to Improve Your Gut Bacteria
Eating a wide variety of different foods is perhaps the best way to maintain a healthy gut microbiome. Try to include plenty of fresh fruits and vegetables, legumes and beans, whole grains, and fermented foods like yogurt, kefir, sauerkraut, and kimchi. This will help ensure you get an optimal range of nutrients while also supporting the good bacteria in your gut.
Prebiotics are special types of fiber that feed the good bacteria in your gut. They’re found naturally in many plant-based foods such as bananas, onions, garlic, leeks, asparagus, artichokes, and oats – so aim to include some prebiotic-rich foods in your diet every day. You can also increase your intake of probiotics by eating fermented foods like kimchi or drinking kefir or kombucha – all of which contain beneficial bacteria for your gut health.
Polyphenols are powerful compounds found in many plant-based foods that have been shown to have beneficial effects on the human microbiome. The polyphenols found in dark chocolate and red wine have been linked with improved gastrointestinal health – so don’t be afraid to indulge occasionally! Other polyphenol-rich foods include green tea, apples, grapes, oranges and other citrus fruits.
Staying hydrated is important for keeping your digestive system functioning optimally – not only because it helps flush out toxins but also because it helps keep beneficial bacteria thriving in your intestines. Aim for 8 glasses per day if possible – but make sure you’re drinking filtered water rather than tap water which may contain contaminants that could disrupt your microbiome balance.
Exercise has been shown to support digestive health by increasing blood flow throughout the body and helping improve nutrient absorption from food. Regular exercise can also reduce stress levels which can be beneficial for maintaining a healthy balance of good microbes in the body too – so aim for at least 30 minutes per day if possible!