Your body is a habitat for trillions of microorganisms such as bacteria, viruses, fungi, and parasites known as microbiota or microbes.
If you’re healthy, microbes will coexist in your body but will be primarily stationed in your small and large intestines.
Your gut biome is said to play an essential role in your day to day bodily functions.
Because the microbiome consists of microorganisms either beneficial or harmful, it’s important to have a wholesome lifestyle promoting a healthy gut biome.
Nowadays, there are many companies like My Psomagen and their contemporaries, that can test your gut to help you focus on developing healthy bacteria in your stomach.
If you’re interested in improving your gut biome, here are some simple ways to do so.
7 Ways to Improve Your Gut Biome:
1. Eat A Variety Of Foods.
The numerous types of bacteria and other parasites in your intestines need food to survive, so you need to eat the right kinds of food to promote the beneficial organisms in your gut.
All microspecies require different nutrients to thrive. Therefore, when you eat a variety of foods, you stand a good chance of developing a diverse microbiota.
2. Eat Lots Of Fruits And Vegetables.
Vegetables and fruits are said to be the best source of nutrients for the promotion of a healthy microbiota.
These foods are high in fiber, so they could stimulate the growth of gut bacteria which feeds on such a nutrient.
Examples of fruits and vegetables that are rich in fiber and good for the promotion of gut bacteria include: Apples, Broccoli, Raspberries, Artichokes, Lentils, Green peas, Beans.
Vegetables and fruits rich in fiber are said to help with the prevention of disease causing bacteria.
Foods like blueberries, pistachios, and almonds are believed to increase Bifidobacteria, a type of beneficial bacteria in the gut.
3. Try Fermented Foods.
Most fermented foods are packed with beneficial bacteria known as lactobacilli. Friendly bacteria like lactobacillus are reported to promote the breakdown of food and the absorption of nutrients. They’re also said to help combat unfriendly organisms that may induce conditions like diarrhea.
If you try foods like yogurt, kimchi, sauerkraut, kefir, and tempeh, it could enhance your intestinal health. It’s important to note, the best yogurt option for your health is plain yogurt since it has no added sugar. It could also improve the symptoms of stomach conditions like lactose intolerance and irritable bowel movements.
4. Avoid Artificial Sweeteners.
Artificial sweeteners have been said to have a negative effect on gut microbiota. Artificial substances like aspartame are also believed to impair insulin response in your body, increasing your blood sugar level.
Aspartame is also said to possibly enhance the growth of disease causing bacteria such as Enterobacteriaceae in the intestines. These are associated with various conditions like gastroenteritis, urinary tract infection, septicemia, meningitis, hemolytic uremic syndrome, wound infections, and pneumonia.
5. Eat Prebiotic Foods or Take Probiotic Supplements.
Probiotics are live bacteria providing a particular health benefit when eaten.
They don’t ultimately take control of the intestines, but they alter the composition of your microbiota, boosting your metabolism and improving your overall health.
Some studies have revealed probiotics may enhance the function of certain gut bacteria. If your microbiota is compromised, taking probiotics may help to restore it to a healthy state.
Prebiotic foods are natural fibers and sugars believed to stimulate the growth of good bacteria in the gut. These foods include onions, leeks, asparagus, almonds, garlic, oats, bananas, and chicory.
Prebiotics help the friendly bacteria in your stomach produce nutrients such as fatty acids, which are good for your colon cells. The fatty acids can also be absorbed into your body, improving your gut health.
It’s said breast milk could be packed with microbiota such as lactic acid bacteria.
Some studies have indicated babies begin to develop microbiota at birth through breast milk. Others have also concluded babies may be exposed to gut bacteria even before birth.
It’s said during the first couple of years, a baby’s microbiota is constantly evolving. It’s also believed to be rich in Bifidobacteria, which digests sugars in the milk.
A formula fed infant may, therefore, not have enough healthy bacteria. When you breastfeed your baby, it’s been shown they may be less prone to conditions such as obesity, allergies, and other diseases linked to gut microbiota.
7. Eat Plant Based Food.
Plant based food is said to be higher in fiber than animal based diets.
This makes it ideal for the promotion of healthy bacteria in the gut.
Some studies have suggested vegetarian diets could significantly reduce the levels of disease causing bacteria in your gut.
What You Should Remember?
Your gut has trillions of bacteria.
Your gut is called your second brain because these bacteria communicate directly with your brain and regulate most of your chemistry.
Some are good while others are bad. What we should aim at is a balance and environment where good bacteria can thrive.
They all feed on what you eat, so it’s up to you to consume foods promoting the development of healthy bacteria while starving the disease causing ones.