It is thought that the number of bacteria in your gut could influence your risk for various diseases, from irritable bowel syndrome to cancer. A healthy diet with a moderate amount of fiber, and plenty of probiotics can help you maintain a healthy and diverse microbiome. You should also give up alcohol, coffee, and soft drinks.
Did you know that a healthy microbiome can make or break our mood, appetite, stress levels, and health in general? The good news is that by altering our diet and lifestyle habits we can help to create a more pleasant microbial landscape.
“A healthier microbiome can help maintain your immune system, improve your metabolism, and even strengthen the barrier that protects you from foreign bacteria,” – Dawn Davis
What are the best tips for a healthy gut microbiome? Research has shown that the gut microbiome can have an enormous effect on both our health and well-being. For example, dysbiosis of the microbiome is associated with conditions like obesity, type 2 diabetes, asthma, and chronic pain. In order to be happy and healthy people need to have a healthy balance of bacteria in their guts so it is important to know how to create this balance.
Here are five tips to keep your gut microbiome in tip-top shape:
1. Avoid Processed Foods
The first way to improve your gut microbiome is by following a healthy diet that consists of whole, nutrient-dense foods. As I have discussed before, processed foods are one of the biggest adversaries to your gut microbiome because they consist of artificial ingredients and preservatives which can lead to an imbalance in your gut bacteria. One of the ways to get a healthy gut microbiome is by avoiding processed foods as much as possible.
2. Eat Real Food
The second way to improve your gut microbiome is by focusing on the quality of your food. The best way to feed your gut bacteria is by eating foods that contain high amounts of beneficial nutrients such as fiber, vitamins, minerals, and phytonutrients. One of the best ways to supply your gut with high amounts of fiber each day is by enjoying an abundance of whole fruits and vegetables every day. In addition to this, you should also focus on eating lots of fermented foods which are another key component in maintaining a healthy gut microbiome!
3. Avoid Antibiotics and Antifungals
The third way to promote a healthy gut microbiome is by avoiding the use of pharmaceutical products that are capable of killing bacteria such as antibiotics and antifungals. These products are extremely dangerous to be used on a regular basis because they can destroy the beneficial bacteria in your gut, which leads to an imbalance in your microbiome where pathogenic or unhealthy bacteria begin taking over. The best way for you to remove these pharmaceuticals from your diet is by choosing organic food whenever possible!
4. Supplement with Probiotics
The fourth step towards improving the health of your gut bacteria is by supplementing with probiotics during pregnancy and while growing children. Probiotics are beneficial bacteria that you can find in foods such as yogurt, sauerkraut, kimchi, and fermented beverages such as kefir. These foods are easy to consume and can supply your gut with a huge amount of beneficial bacteria. I have also come across Gundry MD’s Bio Complete 3 on Healthcanal website and found it a great source of probiotics that you can easily take in daily. The product includes not only pre-, pro-, and postbiotics but also essential fibers. Thus, it may help you to promote general health.
5. Focus on Digestion
The final tip I will give you in regards to improving the health of your gut microbiome is by focusing on digestion. The way you digest your food is incredibly important in terms of maintaining a healthy gut, and there are a few things that you can do to improve this process. One key way to improve the digestive system, and thus the health of your gut microbiome, is by eating foods high in fiber such as vegetables. You can also do this by staying consistent with your meal timing so that all of your meals are eaten at the same time as this will encourage optimal digestion!
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