The human microbiome is constantly revealing incredible health benefits for a variety of diseases; by nourishing your gut bacteria, you can impact a number of health issues, such as Alzheimer’s, heart disease, cancer, and obesity. So how can you ensure you’re providing the right environment for your gut bugs to thrive?
Eat Nutrient-Dense Whole Foods
Consume whole foods like meats, poultry, seafood, eggs, nuts and seeds, healthy oils such as coconut and olive, avocados, and an abundance of fresh fruits and vegetables. These foods are rich in nutrients that feed your beneficial gut bacteria, while the dietary fibers found in plant-based foods provide an ideal food source for your microbiome.
Include Probiotic-Rich Foods
Fermented foods provide an excellent source of probiotics, which are beneficial lactobacilli bacteria that help support gut health. Some examples of probiotic-rich foods include yogurt, kimchi, sauerkraut, kefir, kombucha, miso, and tempeh. Eating yogurt, for example, can stimulate positive microbial changes within 24 hours, while consuming around 7 ounces a day can help prevent inflammation caused by Enterobacteriaceae bacteria.
Try Prebiotic Foods for a Boost
Prebiotics act as food for probiotics, and pairing the two can optimize your results. Foods high in prebiotics include chicory root, Jerusalem artichoke, dandelion greens, garlic, leeks, onions, asparagus, and green bananas.
Take Probiotic Supplements
If you find it challenging to consistently include prebiotic and probiotic-rich foods in your diet, consider supplements as an alternative option. When choosing a supplement, look for one containing an abundance of different bacterial species to promote diversity in the gut.
Cut Out Sugar and Processed Foods
One of the most critical steps in supporting gut health is to eliminate sugar and processed foods from your diet. The typical Western diet is high in these unhealthy foods which have a negative impact on gut bacteria, potentially contributing to the epidemic of chronic lifestyle diseases.
Besides addressing the significant health concerns mentioned earlier, nourishing your gut bacteria can lead to improvements in bone health, hormone regulation, irritable bowel syndrome, fibromyalgia, and respiratory conditions. By incorporating simple dietary changes and food additions, you can create a healthy environment for your gut microbiome to flourish.
Remember, bacterial diversity is essential for a well-functioning microbiome, so be sure to focus on encouraging beneficial bacteria while keeping harmful bacteria at bay. Simple lifestyle adjustments can significantly impact the state of your gut, ultimately leading to a healthier, happier you.
