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Health & Wellness
How To Increase Good Gut Bacteria? 8 Natural Ways And Tips For A Healthy Gut!
Mahi Baraskar
Jul 19, 2024
5 min read
2375 views
Ever feel like your tummy's just not quite right? Bloating, gas, or sluggish digestion could be signs of unhappy gut bacteria. It is because the not-so-friendly kind outnumbers the good bacteria in your gut. But don't worry, there's a way to turn those stomach discomforts upside down! By giving your gut some love with the right foods and a few tricks, you can increase good gut bacteria naturally, leading to better digestion, more sustained energy, and a stronger immune system.
Are you ready to ditch the tummy troubles and improve your gut health? Let's start discussing how gut microbiome benefits your health and explore how to increase healthy gut bacteria naturally!
Table Of Contents
1. What Is Gut Microbiome?
2. How To Increase Good Bacteria In Gut Naturally?
3. How To Improve Gut Microbiome?
4. Dietitian’s Recommendation
5. The Final Say
6. FAQs
7. References
What Is Gut Microbiome?
The gut microbiome is made of the trillions of microorganisms living in your digestive tract, including bacteria, specific viruses, fungi, and other microbes. These tiny organisms significantly improve your health. They help break down food, absorb nutrients, produce essential vitamins, and protect against harmful pathogens.
This way, a balanced gut microbiome supports digestion, boosts the immune system, and can positively influence your mood and emotional and mental health through the gut-brain axis. Also, good gut bacteria are important for performing several bodily functions. Major roles include:
- Digestive Health: They help break down complex carbohydrate sources, proteins, and fats, allowing and making it easier for the body to absorb nutrients.
- Immune Function: Probiotics properly stimulate the production of antibodies and significantly enhance the activity of immune cells, providing a defence against infections.
- Mental Health: The gut-brain axis indicates a connection between gut health and mental well-being, influencing mood and cognitive functions.
- Weight Management: A balanced gut microbiome aids in regulating metabolism and preventing obesity.
Also Read: Probiotic And Prebiotic Foods To Eat For Good Digestion
How To Increase Good Bacteria In Gut Naturally?
Let’s discuss and understand how these foods and healthy habits can significantly help in increasing your good gut bacteria naturally:
1. Eat Probiotic-Rich Foods
Probiotics are a friendly reinforcement team for your gut. They contain live bacteria strains similar to the good bacteria already in your digestive system. When you consume probiotic-rich foods, the good bacteria get a boost, allowing them to multiply and crowd out harmful bacteria.
Consider these probiotic-rich foods to get included in your diet:
Yoghurt | 200-250 grams for probiotics, calcium, and protein. Opt for plain, unsweetened varieties to avoid added sugars and maximise health benefits. It contains live cultures of beneficial bacteria, like specific Lactobacillus and Bifidobacterium, which can help replenish and diversify your gut flora. |
Kefir | 200-250 ml for a rich probiotics, protein, and calcium source. Supports gut health and digestion. Kefir is a fermented milk variety that contains a wide variety of probiotic strains. It's often considered more potent than yoghurt due to its higher probiotic content. Drinking kefir regularly can support gut health and improve digestion. |
Sauerkraut | 50-100 grams for probiotics and fibre. Ensure it's unpasteurised to retain beneficial bacteria. Rich in probiotics and fibre, sauerkraut is fermented cabbage. The fermentation process increases the required number of beneficial bacteria, making it a great addition to your diet. |
Kimchi | 50-100 grams of probiotics, vitamins, and fibre. It enhances gut health and boosts immune function. Kimchi, a traditional Korean dish made from fermented vegetables, is packed with probiotics and vitamins. Regular consumption of kimchi can help increase the population of good gut bacteria. |
Miso | 1-2 tablespoons for probiotics and essential nutrients like vitamins B, E, K, and folic acid. Miso paste is a fermented soybean source used in Japanese cuisine. It is a rich probiotics source and can be added to soups, dressings, and marinades to enhance gut health. |
Also Read: Let's Uncover 6 Benefits of Gastro Health Supplements!
2. Include Prebiotic Foods
Prebiotics are non-digestible fibres that provide nutrients to probiotic bacteria and help them thrive in the intestine. Including prebiotic-rich foods thus helps and supports the growth of beneficial bacteria. Consider these healthy options:
Garlic | 2-3 cloves for prebiotics, vitamins, and minerals. It supports immune function and promotes healthy gut bacteria. Garlic contains inulin, a type of prebiotic fibre that supports good gut bacteria growth. It also has antimicrobial properties that can help balance the gut microbiome. |
Onions | 100-150 grams of prebiotics, vitamins, and antioxidants. Supports digestion and beneficial gut bacteria. Onions are rich in inulin and fructooligosaccharides, both of which stimulate the growth of beneficial bacteria. To boost your intake of prebiotics, add raw or cooked onions to your meals. |
Bananas | 1-2 medium-sized bananas for prebiotics, potassium, and vitamins. Promotes gut health and provides energy. Bananas are a good resistant starch and pectin source, which act as prebiotics. They can help nourish probiotics and promote a healthy gut environment. |
Asparagus | 100-150 grams for prebiotics, fibre, and vitamins. Supports digestive health and beneficial gut bacteria. Asparagus is high in inulin, making it an excellent prebiotic food. It can be steamed, grilled, or added to salads to support gut health. |
Oats | 50-100 grams of beta-glucan fibre, vitamins, and minerals. It supports heart and gut health and provides sustained energy. Oats contain beta-glucan, a prebiotic fibre that enhances the growth of beneficial bacteria. Incorporate oats into your breakfast or snacks for a gut-friendly boost. |
3. Eat A High-fibre Diet
To promote regular bowel movements, fibre is essential for the gut environment as it adds bulk to the stool. Consider these high-fibre foods that significantly support the good gut bacteria growth:
Legumes | 50-100 grams (dry weight) of protein, fibre, and essential nutrients. They support digestive health and maintain gut bacteria. Beans, lentils, and fresh chickpeas are rich in soluble and insoluble fibre, aiding digestion and gut health. Including various legumes in your diet can help maintain a healthy gut microbiome. |
Whole Grains | 90-120 grams of fibre, vitamins, and minerals. Whole grains support digestive health, heart health, and sustained energy. Whole grains like brown rice, quinoa, and barley provide ample fibre, supporting a diverse gut microbiome. Choose whole grains over available refined grains to maximise fibre intake. |
Fruits And Vegetables | 400-500 grams for various vitamins, minerals, and fibre. They support overall health and gut bacteria diversity. Apples, berries, carrots, and broccoli can help increase the population of good gut bacteria. In your diet, aim to include a colourful variety of fruits and vegetables. |
4. Reduce Sugar And Processed Foods
These high sugar intake and processed foods negatively impact your gut health by promoting the growth of harmful bacteria and reducing microbial diversity. Limiting these foods can help maintain a balanced gut microbiome. Consider these scientific reasons to exclude from your diet:
Sugary Foods | Limit them to less than 10% of total daily calories to prevent negative impacts on gut health and overall well-being. Sugary foods can feed harmful bacteria and lead to an imbalance in the gut microbiome. Reduce your consumption of sweets, sugary drinks, and processed snacks to support gut health. |
Processed Foods | Processed foods often come with additives and preservatives that can disrupt the gut microbiome. Opt for whole, minimally processed foods to promote a healthy gut environment. |
Also Read: 7 Recommended Multivitamins For Men To Fulfill Their Nutritional Needs!
5. Manage Stressful Hours
Chronic stress can alter the gut microbiota, leading to dysbiosis. Using stress management techniques can improve bowel movements. Consider these effective stress-reducing techniques for enhanced efficiency:
Mindfulness and Meditation | To promote smooth relaxation and reduce stress levels, practices like mindfulness and meditation. Regularly engaging in these cognitive activities can positively impact your gut microbiome. |
Exercise | Regular physical activity can positively affect the gut microbiome. To improve overall health, including gut health, get at least 30 minutes of moderate-intensity exercise thrice weekly. |
Adequate Sleep | Ensuring 7-9 hours of daily quality sleep per night supports a healthy gut environment. Poor sleep patterns can disrupt the circadian rhythm of gut bacteria, so prioritise good sleep hygiene. |
Also Read: 10 Black Seed Oil Benefits You Must Know Before Including It In Your Routine
6. Avoid Unnecessary Antibiotics
While recommended antibiotics are essential for treating bacterial infections, overuse can harm beneficial gut bacteria. Use only the given antibiotics when prescribed by a healthcare professional in the recommended dosages and complete the full course as directed.
7. Keep Your Body Hydrated
For digestion and overall health, adequate hydration is vital. Drinking sufficient water helps maintain the mucosal intestines lining and supports the growth of good gut bacteria. So, aim for at least eight 8-ounce glasses of water per day, or more if you are physically active or live in a hot climate.
8. Limit Alcohol Consumption
Excessive alcohol consumption significantly disrupts the balance of gut bacteria and damages the gut lining. Limiting alcohol intake can help preserve gut health. If you choose to drink, do so in moderation, which is defined as up to one drink/day for women and up to two drinks per day for men.
Also Read: Are Digestive Enzyme Supplements Safer Option? Check Out These 5 Benefits!
How To Improve Gut Microbiome?
While diet is king for gut health, supplements can offer targeted support for your microbiome. So, in addition to introducing probiotic-rich foods into your regular diet, try combining them with the prescribed gut health supplements for better results in a short period.
Consider these major supplement groups for reference:
- Probiotic Supplements: These supplements can benefit those who have difficulty incorporating probiotic-rich foods into their diet. It's essential to choose high-quality supplements with multiple strains of bacteria plus a high CFU (colony-forming units) count.
- Prebiotic Supplements: These supplements provide the necessary fibres to feed probiotics. They can be helpful for individuals who need to consume more prebiotic-rich foods.
- Digestive Enzymes: These enzyme supplements can aid in the breakdown and absorption of essential nutrients, supporting the functioning of gut health.
- Additionally, you can take ToneOp Care’s Digest 360 tablets to complement your diet while improving your gut microbiome.
Dietitian’s Recommendation
Many "good" bacteria are the basis of a healthy gut. A thriving and diverse gut microbiome is important for gut and overall health. I recommend including yoghurt or kefir in breakfast, garlic and onions in lunch and dinner, snacking on bananas, having sauerkraut or kimchi with meals, miso soup for lunch, oats for breakfast, legumes and whole grains in meals, and limiting sugary, processed foods.
It is essential to consider your diet, as gut health affects your immune system, mental health, and overall health. However, when gut bacteria are unbalanced, it can cause psychological problems as well as stomach symptoms such as diarrhoea. Therefore, it is important to include probiotic foods and foods that support digestion.
Dt. Akshata Gandevikar
The Final Say
Maintaining a healthy gut microbiome with a richness of probiotic and prebiotic foods is essential for managing stress, staying hydrated, and making mindful lifestyle choices. This way, you can naturally support good gut bacteria growth and promote a balanced gut environment. Remember, small, consistent changes can significantly improve gut health over time. So, prioritise your gut health today and enjoy the benefits of a healthier life.