The balance of bacteria that reside in the digestive tract is referred to as gut health. Immunity, physical and mental health, and other factors depend on maintaining the proper balance of these microbes in the gut.
The “gut microbiome” or “gut flora” is another name for the trillions of these bacteria, yeasts, and viruses.
A lot of bacteria are advantageous to human health, and some are even necessary. Others may be dangerous, especially if they spread widely.
In this post, we outline 10 methods that have been proven to increase general health and the gut flora.
Take probiotics and eat fermented foods
Some people decide to take probiotic pills to increase the amount of good bacteria, or probiotics, in their gut.
These are offered online, at drugstores, and health food stores.
Some analysis
According to a trusted source, consuming probiotics can help maintain a healthy gut microbiota and may help prevent digestive issues including gut inflammation.
Probiotics can be found naturally in fermented foods.
Regular consumption of the following foods may enhance intestinal health:
- veggie ferments
- kefir
- kimchi
- kombucha
- miso
- sauerkraut
- tempeh
Eat prebiotic fiber
Prebiotics are indigestible carbohydrates that probiotics consume. This procedure promotes the growth of advantageous bacteria in the gut.
Prebiotics may aid probiotics in becoming more resistant to specific environmental circumstances, such as pH and temperature fluctuations, according to research from 2017 Trusted Source.
More of the prebiotic-rich foods listed below may be beneficial for those looking to improve gut health:
- asparagus
- bananas
- chicory
- garlic
- Whole grains
- Jerusalem artichoke
- Onions
Eat less sugar and sweeteners
The imbalance of gut bacteria known as gut dysbiosis may be brought on by consuming large amounts of sugar or artificial sweeteners.
The gut microbiome may be badly impacted by the typical Western diet, which is heavy in sugar and fat, according to the authors of a 2015 studyTrusted Source in animals. This in turn may affect the brain and behavior.
One more animal experiment
According to a trustworthy source, aspartame, an artificial sweetener, increases the prevalence of some bacterial strains that are associated with metabolic disorders.
A collection of illnesses together referred to as metabolic diseases raise the risk of diabetes and heart disease.
The effects of artificial sweeteners on gut flora on humans have been shown to have a deleterious impact on blood glucose levels, according to ResearchTrusted Source. Thus, although not technically being sugars, artificial sweeteners may raise blood sugar levels.
Reduce Stress
For many facets of health, including gut health, managing stress is crucial.
animal research
The microbes in the intestines may be disrupted by psychological stressors, even if the stress is only momentary, according to a dependable source.
Numerous stressors can affect people negatively.
Trusted Source can harm gut health in a number of ways, including:
- psychological stress
- environmental stress, such as extreme heat, cold, or noise
- sleep deprivation
- disruption of the circadian rhythm
Meditation, deep breathing exercises, and progressive muscle relaxation are a few stress management approaches.
Stress levels can be reduced by exercising frequently, getting enough sleep, and maintaining a healthy diet.
Avoid taking antibiotics unnecessarily
Antibiotic use is a serious public health concern because it can result in antibiotic resistance, even though it is frequently necessary to take antibiotics to treat bacterial illnesses.
The gut microbiota and immunity are also harmed by antibiotics, according to some study, which indicates that even six months after use, the gut still lacks numerous types of helpful bacteria.
Around 30% of antibiotic prescriptions in the US are unnecessary, according to the Centers for Disease Control and Prevention (CDC)Trusted Source.
The CDC advises that before using antibiotics, patients should speak with their doctor about other alternatives.