Did you know that your body is home to around 100 trillion bacteria, most of which reside in your gut? These gut bacteria comprise the most significant part of your gut microbiome, a diverse community of microorganisms that live in your digestive tract, especially in the intestines.
The bacteria living in your gut can majorly impact your overall health. Your gut microbiome can affect your digestion, immune system, sleep quality, energy levels, weight management, mood, and appetite. When there is an imbalance or disruption in your gut bacteria, it can lead to various health issues such as gastrointestinal disorders, asthma, diabetes, autoimmune diseases, obesity, and mental health conditions.
Fortunately, your gut bacteria are highly responsive to your dietary and lifestyle choices. Even a single meal can cause significant changes in your gut bacteria.
Ways to improve your gut bacteria.
Add prebiotic-rich foods to every meal.
Prebiotics are non-digestible plant fibres that help nourish and feed healthy bacteria in your gut.
They resist digestion in the upper digestive tract and pass through your digestive system largely intact.
Your gut bacteria utilise prebiotic fibres, which they ferment and convert into short-chain fatty acids like butyrate, acetate, and propionate. These S.C.F.A.s are vital in supporting your gut lining, reducing inflammation, and providing energy to your colon cells.
Prebiotics can selectively promote the growth and activity of beneficial bacteria, such as Bifidobacteria and Lactobacilli, while inhibiting the growth of harmful bacteria.
Prebiotics are present in foods like garlic, onions, leeks, asparagus, flaxseeds, bananas, and whole grains such as oats and barley. You can also find common types of prebiotics in supplements like fructooligosaccharides (F.O.S.), galactooligosaccharides (G.O.S.), inulin, partially hydrolysed guar gum, lactulose, and pectin.
Enjoy fermented foods
Fermented foods are a natural source of probiotics.
When you regularly consume fermented foods such as kefir, kimchi, kombucha, yoghurt, miso, sauerkraut, and tempeh in your diet, you introduce a range of friendly bacteria into your digestive system.
This infusion of beneficial microbes contributes to the resilience and diversity of your gut microbiome.
The fermentation process also makes complex carbohydrates and proteins more digestible, which reduces post-meal discomfort and improves nutrient absorption.
Include a wide variety of plants in your diet
There are around 160 different species of bacteria in your intestines, each with a specific role and nutritional requirement.
Consuming a wide variety of plant-based foods can enhance your gut microbiome and maximise the potential benefits of your gut bacteria.
To promote gut bacteria diversity, aim to include around 30 different types of plant foods in your weekly diet.
To meet this weekly target, you can gradually introduce new plant varieties into your weekly shopping list.
Plant foods provide essential nutrients and contain compounds like polyphenols, which feed your gut bacteria. Polyphenols enhance digestion, reduce inflammation, combat oxidative stress, inhibit harmful microbe growth, and help regulate blood pressure and cholesterol levels. You can find these beneficial compounds in various delicious foods, including grapes, green tea, almonds, dark chocolate, berries, apples, and broccoli.
Rest and relax
Stress can significantly impact gut health, making it imperative to prioritise stress management techniques.
Engaging in meditation, deep breathing exercises, yoga, walking, and enjoyable hobbies can help you relax and unwind.
Maintaining regular sleep patterns and nurturing healthy relationships can also reduce stress levels and improve gut health.
Spending time in nature can provide additional benefits to your gut health. When you are outdoors, you breathe in microorganisms from the trees, plants, and soil, increasing the diversity of your gut bacteria. Furthermore, it can enhance your ability to adapt to the external environment.
Sweat it out
Regular exercise is known to promote an increase in the diversity of healthy bacteria in your gut. This is because it increases blood flow throughout the body, including to the gut, which is essential for maintaining a healthy gut lining and promoting the growth of beneficial bacteria.
Exercise also helps in the absorption of nutrients and the removal of waste from the body. Maintaining a healthy weight through exercise can also contribute to a more favourable gut microbiome.
Key takeaway
Maintaining good gut health is essential for overall well-being since it affects digestion, immunity, energy levels, mood, and more.
The good news is that you can improve your gut health through your daily choices.
By consuming foods rich in prebiotics and fermented foods, including a wide range of plants in your diet, managing stress, and staying physically active, you can help foster a diverse and healthy gut microbiome.
