Your gut is home to hundreds of trillions (Yes, trillions) of different bacteria, and the best feeling is based on a delicate balance of good to bad. If you do not have enough good bacteria, the bad microbes are left to their own devices and can begin to change their balance or, even worse, dominate. When this happens, one of the best ways to restore balance is to increase the good bacteria in your gut. Here are 10 ways you can do it naturally:

1. Eat a Variety of Foods.

The variety of diet or the variety of foods you eat plays a big role in the number of good bacteria in your gut. One of the best things you can do for your gut is to leave your nutritional comfort zone and eat a wider variety of foods from all food groups.

The TL; DR? The more varied your diet, the more diverse your gut microbiome will be. Try to change the types of foods you eat every week.

2. Make plants a priority.

When thinking about the variety of diet, you should also take into account the amount of plant foods that you eat. Plants contain fiber (including prebiotic fiber), phytochemicals and a number of macro- and micronutrients. All this promotes a healthy balance in your intestines by nourishing good bacteria, starving bad bacteria and providing antioxidant and anti-inflammatory benefits to your intestines and beyond.

Cruciferous vegetables like broccoli, cauliflower and cabbage, in particular, have unique compounds called glucosinolates that are metabolized by bacteria and promote the growth and balance of good bacteria in your gut.

Pay attention to the volume (eat more plants in general), as well as the variety (again eat different types of plants regularly). Do not fall into a rut where you eat only broccoli and sweet potatoes.

3. Add fermented foods.

Fermented foods are produced with the help of bacteria and yeast. Bacteria and yeasts break down food, form more good bacteria, increase the bioavailability of nutrients and reduce Anti-nutrients or compounds that can interfere with proper absorption of vitamins and minerals.

“These probiotic-rich foods help eliminate unfavorable bacteria or yeasts,” says Vincent M. Pedre, a certified Internist, and including them in your diet can help maintain intestinal balance. Only 2 tablespoons of sauerkraut contains 1 Million colony-forming units (or CFUs) of good bacteria, and not only that: a study published in PLOS One found that fermented foods like sauerkraut resist a lower pH like stomach acid, which allows you to successfully travel from your mouth through your stomach and into your small intestine where they settle and develop.

Here are some fermented foods you can try:

  • Sauerkraut
  • Kimchi
  • Kefir grains
  • Yogurt
  • Kombucha
  • Miso
  • The Tempeh
  • Natto

4. Take a scientifically supported probiotic.

In addition to eating fermented foods, supplementing with a scientifically based probiotic can also improve your gut microbiome.* Probiotic supplements contain live bacteria that settle in your small intestine, where they can settle and grow, increasing your total number of good bacteria and a variety of gastrointestinal functions.*

There are many probiotic supplements out there, but you need to find one that actually works. Pedre recommends choosing a probiotic with several strains and 5 to 100 billion colony-forming units (CFUs) per dose. To be clear, more is not necessarily more. The dose of each strain should be determined by clinical science.

It does not matter if the probiotic is refrigerated or not (unless the product indicates that it should be refrigerated), but the probiotic you choose must have undergone quality control to ensure that the information complies with that contained in the vial.

Psst: mind body green probiotic+ checks all these boxes.

5. You have a lot of high-fiber foods.

When you increase your plant intake, you naturally increase the amount of fiber you eat, but make sure to include many fiber-rich foods like beans, chia seeds, flax seeds, lentils, berries and Psyllium in your day.

Dietary fiber, especially prebiotic fiber, nourishes your gut bacteria, and when metabolized, it produces short-chain fatty acids (SCFAs). According to gastroenterologist and gut health expert, Bulsiewicz, M. D., MSCI, SCFA wants to balance your intestines (increase good bacteria while displacing bad ones), support your immune system, lower cholesterol, regulate blood sugar and improve brain function. “They are the currency of gut health,” he says. “And we get them exclusively from prebiotic fibers.”

Heads up: If your diet is now low in fiber, it’s a good idea to slowly introduce high-fiber foods over a period of a few weeks. This gives your gut time to adjust to the change. If you consume too much fiber too quickly, it can lead to a build-up of gases that leads to unpleasant problems such as bloating, stomach upset and bloating.

Leave a Reply

Your email address will not be published.