It is suggested that an imbalance of good bacteria in the gut (intestines) due to poor diet and other factors might cause autoimmune diseases, depression, obesity, allergies, diabetes, arthritis, asthma, eczema, cardiovascular diseases, and much more.
Hence, the need to understand how to promote healthy growth of good microbial flora in your gut.
What Are Gut Bacteria, And What Do They Do?
It is estimated that there are more than 40 trillion bacteria living in your body which collectively form the body’s microbial biome (microbiome); most of these bacteria live in the gut and are known as the gut microbiome.
It is important to know that most of your gut’s microbiome plays an essential role in your general wellbeing; however, some types of bacteria in your gut are responsible for diseases like irritable bowel syndrome (IBS), nausea, botulism, bloating, diarrhea, etc.
Benefits of Good Gut Bacteria to Your Body
Good gut bacteria are known as probiotics; they co-exist with your body in a harmonious relationship; they get food, protection, and an ideal environment to live and reproduce; In return, your body derives the following benefits:
- They help your body to digest indigestible food substances like fiber
- Promote bowel movement (stooling and formation of stool)
- Aid the absorption of vitamins, amino acids, fatty acids, minerals, and antioxidants
- Improve your appetite
- Control your body weight
- Help to repair damaged and worn-out tissues,
- Boost your immune system and much more.
7 Ways to Boost Good Gut Bacteria in your Body
1. Switch to a Plant-Based Diet
Plant-based foods promote the growth of good bacteria by serving as food and also providing an ideal environment for healthy gut bacteria to grow and thrive.
Switching to a plant-based diet is about eating less red meat, dairy, and poultry products, saturated trans fats, and more green vegetables, fruits, nuts, legumes, and whole grains.
Plant-based foods are high in fiber and nutrients like vitamins, minerals, and antioxidants which play an essential role in the growth of healthy bacteria in your gut and also help the body to fight against the growth of harmful bacteria in the gut.
Pistachios, blueberries, apples, almonds, and artichokes are plant-based foods that promote a healthy gut and prevent intestinal inflammation by promoting the growth of Bifidobacteria in the gut.
Other plant-based foods high in fiber include bananas, oranges, grapefruit, whole grains, lentils, beans, broccoli, lentils, raspberries, and green peas.
Overall, plant-based foods are rich in fiber and nutrients that promote the growth of good bacteria and help the body to fight disease-causing bacteria in the gut.
Read Also: 6 Foods That Can Help Lower Cholesterol (+Low-Cholesterol Shopping List)
2. Include Prebiotics in Your Daily Diet
Prebiotics are food that promotes the growth of good bacteria in your gut. Prebiotic foods like flaxseed, apples, cocoa, leeks, garlic, oats, dandelion, banana, onions, and asparagus increase the growth of healthy bacteria in your body.
Studies have shown that prebiotics decreases the chances of heart diseases and diabetes in obese people by lowering their cholesterol, insulin, and triglyceride levels.
Overall, prebiotics are essential to the growth of good bacteria and reduces the risk of diabetes and heart diseases in obese people.
3. Include Fermented Foods in Your Diet
Fermented foods are natural food whose taste and texture have been altered by the presence of good bacteria.
Yogurt, miso, pickled vegetables, tempeh, kefir, kimchi, kombucha, and sauerkraut are some example of fermented food that promotes the growth of good bacteria.
Consuming yogurt has been shown to promote the growth of Lactobacilli and other good bacteria that can help reduce lactose intolerant symptoms in people allergic to milk. Make sure to buy yogurt that contains live cultures, or opt for plain, unsweetened yogurt to get the full benefits of consuming yogurt.
Overall, fermented foods promote the development of healthy bacteria in the gut; and also fight against the growth of harmful bacteria in the gut.
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4. Take Daily Probiotics Supplements
Probiotics, when consumed as supplements or live active cultures in fermented foods like fermented vegetables, are good bacteria.
Consuming probiotics can restore imbalances in the body’s microbial floral due to infection, drug use, and unhealthy lifestyle back to a healthy state and can also enhance the growth of some specific types of gut bacteria and their functions. E.g., probiotics that include Lactobacilli can help lactose intolerant people digest milk and other dairy products, while probiotics containing Bifidobacterium bifidum fight against irritable bowel syndrome (IBS).
Overall, probiotics help to restore the body’s natural microbial flora and help to fight infections like IBS and diarrhea.
5. Cut Down On Antibiotics Consumption
Antibiotics kill both good and bad bacteria in the body, altering your body’s natural microbial flora.
Hence staying off antibiotics (except if prescribed by a physician) can help the body to maintain a healthy microbial balance that keeps harmful bacteria in check.
Overall, you should stay off antibiotics because they kill both good and bad bacteria in your body.
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6. Breastfeed Your Newborn Baby for 6 Months
Breastfeeding your infant shouldn’t be an option due to the importance of breast milk in the formation of healthy microbial flora in the gut of the baby.
A baby’s microbial flora in the first two years is dominated by Bifidobacteria, good bacteria that helps the infant’s body digest lactose and other sugar found in breast milk.
Overall, Breastfeeding helps a baby to develop a healthy microbial flora that promotes healthy growth and development.
7. Cut Down On Sugar Consumption
Processed sugar can disrupt your body’s microbial balance by promoting the growth of harmful bacteria in your gut.
Also, high sugar levels in the blood are responsible for an increased risk of obesity, heart disease, diabetes, and other terminal health conditions.
Overall, avoid excessive consumption of processed sugars because they promote the growth of harmful bacteria in your gut.
Conclusion
A healthy you is an indication of a healthy gut microflora which is easily altered by factors like diet, lifestyle, stress, anxiety, etc.
Hence, it is important to maintain a good microbial balance in your gut by eating more plant-based foods mentioned in this article, eating a diverse range of food, exercising regularly, getting enough sleep, cutting down on smoking and alcohol consumption, and avoiding stressors and anxiety triggers as much as possible.
Read Also:
- 10 Unhealthy Foods and Drinks You Should Avoid
- Are There Any Health Benefits to Being a Vegetarian?
- 10 Effective Home Remedies to Get Rid Of Abdominal Bloating