3 Ways to Improve Your Gut Bacteria, Based on Science

The gut microbiome is composed of the trillions of microbes that live in our digestive tract. These microbes are important for many aspects of health, including digestion, nutrient absorption, and immune function. Although we often think of bacteria as being harmful, most of the microbes in our gut are actually beneficial. In fact, a healthy gut microbiome is essential for good health.

Unfortunately, many factors can disrupt the gut microbiome, including poor diet, stress, antibiotic use, and aging. When the balance of microbes in the gut is disrupted, it can lead to digestive problems, inflammation, and other health issues. Luckily, there are several things you can do to improve your gut microbiome. Here are three science-based ways to do it.

1. Eat a wide variety of foods
Eating a diet that's high in fiber and low in sugar is important for gut health. A diverse diet is also important because it helps ensure that you're getting a wide range of nutrients and phytochemicals that benefit gut bacteria. To promote a healthy gut microbiome, aim to eat at least 30 grams of fiber per day and limit your sugar intake to no more than 10% of your total calories.

2. Eat fermented foods
Fermented foods are a great way to improve gut health because they contain probiotics. Probiotics are live microorganisms that have many health benefits, including improving digestion, reducing inflammation, and boosting immune function. Some fermented foods that are great for gut health include,

★ Yogurt
★ Kefir
★ Sauerkraut
★ Kimchi
★ Kefir
★ Kombucha
★ Tempeh.

When buying fermented foods, make sure to look for those that say "live and active cultures" on the label.

Many of these foods are rich in lactobacilli, a type of bacteria that can have a positive effect on your health.

However, many yogurts, especially flavored yogurts, contain large amounts of sugar. Therefore, it is best to opt for unsweetened yogurt or flavored yogurt with minimal added sugar, made only from milk and bacterial mixtures, also called “starter cultures.”

3. Eat foods rich in polyphenols
Polyphenols are compounds found in plant-based foods that have numerous health benefits. Some research suggests that polyphenols may help improve gut microbiota composition by increasing the levels of beneficial bacteria and reducing the levels of harmful bacteria. Foods that are rich in polyphenols include,

★ Cocoa and dark chocolate
★ Red wine
★ grape skins
★ green tea
★ almonds
★ onions
★ blueberries
★ broccoli

The human gastrointestinal tract is home to trillions of microorganisms known collectively as the gut microbiota. This community of microbes plays an important role in many aspects of health, including digestion, immunity, and mood. Although you can’t change your gut bacteria overnight, there are things you can do to encourage the growth of healthy bacteria. By adding fermented foods, polyphenol-rich foods, and a variety of other nutrient-rich foods to your diet, you can help improve your gut microbiome! Thanks for reading. :)