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Gut health is the balance of microorganisms living in the digestive tract. Take care of your gut health and maintain a healthy balance of microorganisms for your overall mental and physical health and boost immunity. When your gut doesn’t have the right bacteria amount, you become prone to other health complications. Gut health affects your gastrointestinal system, so it’s important to boost gut bacteria. Some signs of an unhealthy gut include stomach pain, bloating, gas, constipation, stomach pain, and heartburn. Other signs of unhealthy gut beyond digestive symptoms may include fatigue, weight changes, diabetes inflammatory conditions, and heart disease. Here are ways you can boost your healthy gut bacteria.
One of the effective ways of boosting healthy gut bacteria is by increasing your intake of prebiotic food. Such foods help to feed the good bacteria found in your gut. The several microbes in your intestines play a huge role in gut health. Prebiotics are a good food source for some healthy gut bacteria that prevent intestinal inflammation. Some foods containing high prebiotic levels may include apples, onions, bananas, jicama root, garlic, and asparagus. Probiotic supplements can help to restore your healthy gut bacteria that boost gut health. Suppose you are on antibiotics, the Best NMN supplement can help prevent antibiotic-associated diarrhea and encourage good gut bacteria. Talk to your doctor about this probiotic supplement if you are on antibiotics.
People consume artificial sweeteners like aspartame in the form of sugar replacements. Unfortunately, aspartame alters healthy gut bacteria, which is why you should limit sugar intake to improve your gut health. High sugar levels and sweeteners cause an imbalance of gut bacteria and microbes, known as gut dysbiosis. Studies reveal that artificial sweeteners negatively affect healthy gut bacteria. Therefore, it’s advisable to eat less sugar and artificial sweeteners to boost healthy gut bacteria.
You have to increase fiber intake to fuel healthy gut bacteria. Fiber is a primary source of healthy gut bacteria, so you need to boost your diet with fiber. Some good sources of fiber in plant foods may include vegetables, beans, fruits, seeds, nuts, and whole grains. Try to incorporate these fiber-source foods into your diet. For starters, ensure that your fiber intake is about 14 grams for every 1000 calories you take to improve the healthy gut bacteria. Also, high-fiber foods like lentils, peas, and blueberries can reduce the growth of harmful gut bacteria, vital in promoting healthy gut bacteria.
Stress influences the microbiome, which is an essential healthy gut bacterium. Having high-stress levels can affect the functioning of your gut because a chronic immune response can weaken your gut’s health. The vagus nerve, the longest in your body, runs straight from the microbiome to your brain. High stress levels limit the functionality of the vagus nerve. Consider practicing some stress-management techniques, such as mindfulness, quality, and adequate sleep, breathing, and meditation to help boost healthy gut bacteria. Regular exercise can also significantly boost healthy gut bacteria, which in turn can assist in controlling obesity.
One way to boost healthy gut bacteria is by incorporating more fermented foods into your diet. Fermented foods undergo a fermentation process where bacteria or yeast break down the sugars present in these foods. Foods such as kombucha, yogurt, tempeh, and kimchi contain high levels of lactobacilli, a healthy gut bacterium. Avoid flavored yogurts because they have high sugar amounts that could compromise gut health. It’s also advisable to limit the intake of large meat quantities because they hinder gut microbiota by promoting the growth of the bad bacteria in your gut. Fermented foods contain more good bacteria that can boost your healthy gut bacteria. These foods convert sugar to acids and reduce quantities of harmful bacteria strains.
The healthy bacteria found in your gut are integral in various health aspects. Research reveals that a disrupted microbiome can cause chronic diseases, so maintaining healthy gut bacteria is vital. The best way to boost your healthy gut bacteria is through eating an array of fresh and whole foods, especially from plant sources like legumes, fruits, beans, and veggies. It’s recommendable to visit a nutritionist to assist you in designing a game plan for boosting healthy gut bacteria.