How To Improve Gut Bacteria

Date:

Ban Added Sugar From Your Life

7 Simple Steps to Improve Your GUT MICROBIOME (Gut Bacteria Fix) 2022

Added sugar is like rocket fuel for your microbiome. That sounds like a good thing, but unfortunately it appears to encourage specific families of bacteria to take over, crowd others out and tip a balanced gut into dysbiosis. In one study, mice fed high-sugar diets lost gut microbial diversity, and developed leakier guts: the tight junctions in their gut walls actually opened wider due to inflammation caused by high sugar intake .

Should I Take Probiotics

Many commercial dietary supplements claim to boost gut health and introduce good bacteria. But the science is still out on the real-life benefits of probiotic pills and capsules. One potential problem is that even though probiotics should contain live bacterial cultures, the supplement industry isnt well regulatedand theres no guarantee that whats in the bottle matches whats on the label.

Whats more, studies have been inconclusive about whether probiotic supplements actually improve gut health for everyone. The evidence is stronger for people with specific health conditions, such as inflammatory bowel disease and antibiotic-associated diarrhea. A lot of probiotic strains are not what you would naturally find in large quantities in the human intestine, says Hecht. So you can eat them or drink them, but they wont necessarily stay and colonize, and they wont necessarily do you any good.

Instead of pills, Hecht recommends getting beneficial bacteria from fermented food sourceslike yogurt, kefir, sauerkraut and kimchithat have other nutritional benefits as well. Hirten also advises his patients to focus more on a healthy diet and lifestyle rather than on pills. Im always cautious of new diets or supplements that claim to alter gut health in some way, he says.

Correction, April 1

The original version of this story mischaracterized the health condition IBD. It is inflammatory bowel disease, not irritable bowel disease.

How A Healthy Microbiome May Prevent Coronavirus Infections

When your gut is healthy, you have a much better chance of staving off infections. So, it makes sense that a healthy gut microbiome could prevent you from severe COVID-19 infection. In addition, people with high blood pressure, diabetes, and obesity have the worst outcomes when they become ill from COVID-19 and other infections. And these conditions are associated with negative changes in the composition of the gut microbiome, possibly from medications as well as diet.

A preliminary study showed that a less-than-optimal gut microbiome was highly correlated with proinflammatory cytokines and that certain gut microbiota can predispose individuals to severe COVID-19. The reason may be because the coronavirus enters the body by binding to the ACE2 enzyme, which plays an important role in the regulation of intestinal inflammation and affects the microbes that play a role in diseases of the heart and lungs. This may mean that a healthy gut microbiome prevents some COVID-19 patients from experiencing the cytokine storm seen in severe cases.

Like everything else, there is no one-size-fits-all when it comes to your microbiome. You may be a strict vegetarian, eat the Paleo way or fall somewhere in between. The key is to keep supporting your microbiome with the foods that are healthy for you.

How have you taken measures to heal your gut? Do you notice a difference in your overall health? Please share your comments below.

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Tips To Restore Gut Flora In 7 Days

Each one of us has around 100 trillion microbes in our guts. Also known as our gut microbiome, our gut flora is a living community that contains bacteria, viruses, yeasts and other microbes.

Until recently, most people thought of bacteriaor germsas enemies that needed to be killed, but as scientists discover more and more about our gut flora, were slowly realising how important it is to look after it.

We know that our microbiome contributes to our health by making vitamins and fighting infections. It can even help us to activate drugs . Anything that disrupts the balance of microbes in our gut has the potential to cause disease.

Unfortunately for our gut bugs, modern life gives them a hammering. Antibiotics kill good bacteria as well as bad, and they dont share our love of processed foods. Add to that our fear of dirt and our sanitised, sedentary indoor lives and you have an environment very different to the one our microbiomes co-evolved with us in.

The result? A lack of diversity. That means that many of usalthough we all have around the same total number of microbes in our gutshave fewer species of them. As each species has different properties and functions linked to different aspects of human health, thats not ideal.

Is it possible to restore gut balance?

Exercise In Your Gut Health Diet

How To Improve Your Healthy Gut Bacteria

Who knew that getting the heart pumping and the sweat pouring was good for the diversity of your microbiome? Well it is, and heres why.

Research has shown that individuals who lead a sedentary lifestyle have a less diverse microbiome. Therefore, its not just what you put into your body that counts, there are so many other lifestyle aspects involved in improving gut health.

But dont despair, there are simple things you can do about it. Athletes, for example, have a more diverse gut than nonathletes. But you dont need to be an Olympian to make a difference. Walking, jogging, and dancing all count, just aim for 150 minutes each week alongside some strength exercises. Trust us, your gut bacteria will love you for it.

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Ways To Increase Good Gut Bacteria

Did you know that the majority of your immune system is in your gut?1 Picture a lush, harmonious rainforest teeming with diverse forms of life this is what a healthy gut should look like at a microbial level. With more than 1,000 microbial species, most of which are bacteria, your guts microbiome makes up an essential part of your immune system.2 The good bacteria in your gut protect you from pathogenic invaders and keep harmful bacteria from growing out of control. The good bacteria that live in your gut are an essential part of your bodys microbiome. Here are 10 of the best ways to increase your good gut bacteria.

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What Is Water Kefir Benefits Uses And Recipe

Water kefir is a beverage favored for both its fizzy flavor and impressive health benefits.

Besides packing a powerful punch of probiotics, this tasty drink has also been shown to amp up immunity, slow cancer cell growth and improve overall health.

Best of all, it can be made at home using just a few simple ingredients.

This article reviews the benefits and uses of water kefir and how to make your own.

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Alcohol And Gut Health

Getting merry too often can have implications for your intestinal health, not just your head and your wallet.

Simply put, reducing your alcohol consumption is generally just good for your health, but the odd glass of red wine isnt so bad. It contains polyphenols, antioxidants that help protect you from inflammation and disease, and increase the abundance of beneficial bacteria. If you get red and blotchy when you drink, you might have alcohol intolerance.

TIP Find out if you’re predisposed to alcohol intolerance, gluten intolerance and lactose intolerance with the Atlas DNA Test.

No Dodgy Kebabs On The Microbiome Diet Menu

Increase Good Bacteria in the Gut

Greasy, processed food goes hand-in-hand with a boozy night out. Put them together and you have a recipe for digestive mayhem.

Weve all been there and eaten something which just didnt agree with our gut. Bacteria is a common cause of food poisoning with symptoms like vomiting, diarrhoea, and incapacitating stomach cramps. In severe cases, it can be deadly. Thats why proper food handling and hygiene in restaurants is critical.

So its worth considering the possibility that your dodgy Saturday night takeaway may be a culprit in temporary digestive discomfort. When pathogens invade, they rapidly multiply and produce toxins. In turn, the gut lining reacts with inflammation. So if you are heading out to paint the town red, line your stomach before you go out and dont eat that dodgy takeaway.

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Eat Fermented Foods That Have Beneficial Bacteria

Weve all heard about eating more yogurt for our gut health, but have we learned about eating more fermented foods?

These foods have more good bacteria to improve your belly. They contain a high count of lactobacilli bacteria, which are beneficial. They are also the ones that convert sugar to acids and alcohols:

Why Is Gut Health Important

Our gut host a large variety of bacteria , responsible for digestion metabolism and some regulation. Maintaining a healthy gut is very important because the bacteria is responsible for nutrient absorption, secretion and helps convert foods to energy.

If your gut is imbalanced, it can be difficult to stay healthy this is because poor gut health is associated with a variety of symptoms including inflammation, illnesses and fatigue.

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Dont Believe Everything You See Or Hear

You may have come across a range of different fads and trends all promising better gut health on your social media feeds. Try not to get sucked into everything you see across Instagram and Facebook. From colon cleanses to manuka honey remedies, nothing beats a varied wholefood diet.

Prioritising gut health shouldnt cost the earth and be wary of anyone selling expensive supplements which promise to instantly fix your gut. There are many cheap and easy recipes that are far more beneficial to your gut than anything sold on the internet.

To recap, if youre looking at how to improve your gut health, there are easy, cost effective ways you can do so. A good place to start is to action the following steps:

  • Add more high fiber foods into your daily diet
  • Keep stress levels down by getting enough sleep, exercising regularly and practicing mindfulness
  • Dont believe all the fads you see on social media. Take time to do the research yourself and if in doubt see a trusted health professional like your GP or a dietician
  • What Should You Eat To Improve Your Gut Bacteria

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    Every person is different, but if you want to improve your microbiome, some broad principles apply to all.

    Eat a wide and varied range of plant-based foods. I recommend aiming for 30 plant points every week, says Rossi, which means eating 30 different plants. These should include fruits, vegetables, wholegrains, legumes, nuts, seeds, herbs and spices. A healthy gut has a diverse community of microbes, each of which prefers different foods, so the more variety in your diet, the more diverse bacteria will thrive in your gut.

    Eat more fibre. Most people eat less than they should. Fruit, vegetables, pulses, nuts and wholegrains feed healthy bacteria, which ferment the fibre and in the process produce substances thought to be protective, such as short-chain fatty acids. We are advised to eat at least 30g of fibre per day, but increasing fibre intake by as little as 6g a day has been found to have an effect on gut bacteria. If your diet is low in fibre, a sudden increase can cause wind and bloating, so make gradual changes and drink extra water.

    Avoid highly processed foods. They often contain ingredients that either suppress good bacteria or increase bad bacteria.

    Probiotic foods live bacteria found in fermented foods such as yoghurt, kimchi and sauerkraut might encourage more microbes to grow. Eat them if you enjoy them. Find out how to make ferments on BBC Food.

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    How Quickly Can You Improve Your Gut Bacteria

    Having healthy, diverse bacteria in your gut is linked to many health benefits, including improving immune function, and lower incidence of heart disease, diabetes, asthma, depression, irritable bowel syndrome, and some allergies. But how quickly can your improve your microbiome?

    Our microbiome is made up of trillions of cells, including bacteria, viruses and fungi, and the largest community of these is in the gut. In fact, there are more bacterial cells than human cells in the body. Good gut health is linked to the health of pretty much every other organ, says Dr Megan Rossi, AKA the Gut Health Doctor.

    The British Dietetic Association lists important reasons why our microbiome helps us, including that gut bacteria has a role in digesting food, in particular breaking down fibre, and absorbing nutrients. The bacteria produce several vitamins, including folate, B2, B12 and vitamin K. They also produce short-chain fatty acids, which may reduce inflammation, protect against colon disorders, and lower cholesterol and blood-sugar levels. They stimulate infection-fighting cells in the blood stream, too.

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    How We Vetted This Article:

    Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

    May 11, 2021

  • The article was updated with a correction to address reader feedback and ensure accuracy.
  • Healthlines content is created, fact-checked, and reviewed by qualified writers, editors, clinicians, and other contributors.

    • Amy Richter, RD

      Medical Reviewer

      Amy Richter is a registered dietitian who specializes in skin conditions and gut health. She owns The Acne Dietitian, a blog and private practice dedicated toRead full bio

    • Arlene Semeco, MS, RD

    Up Fermented Foods And Probiotics

    Improving Gut Microbiome | How to improve gut bacteria?

    Fermented foods are quite buzzy lately, and for good reason. These foods help strengthen your gut microbiome, according to Harvard Health Publishing. Using a tried-and-true method, fermented foods are preserved not only for a longer shelf life, but to boost nutritional value, too â probiotics included.

    Probiotics are specific strains of bacteria that add to the population of beneficial microbes in the gut, per the Mayo Clinic. If you see the words “naturally fermented” on food labels, you’ve found another gut-friendly food.

    Probiotic-Filled Fermented Foods

    • Certain pickles

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    Eat Foods With Polyphenols

    Polyphenols are naturally occurring plant compounds that are loaded with antioxidants and have huge implications for your gut health. Research1 shows that polyphenols, like those that come from fruits, vegetables, tea, dark chocolate and wine increase the amount of Bifidobacterium and Lactobacillus bacteria in your gut. These specific bacteria lay down their “roots” in your gut and have a number of other health benefits from better digestion to more radiant skin.*

    Some polyphenol-rich foods include:

    What Is The Microbiome

    Picture a bustling city on a weekday morning, the sidewalks flooded with people rushing to get to work or to appointments. Now imagine this at a microscopic level and you have an idea of what the microbiome looks like inside our bodies, consisting of trillions of microorganisms of thousands of different species. These include not only bacteria but fungi, parasites, and viruses. In a healthy person, these bugs coexist peacefully, with the largest numbers found in the small and large intestines but also throughout the body. The microbiome is even labeled a supporting organ because it plays so many key roles in promoting the smooth daily operations of the human body.

    Each person has an entirely unique network of microbiota that is originally determined by ones DNA. A person is first exposed to microorganisms as an infant, during delivery in the birth canal and through the mothers breast milk. Exactly which microorganisms the infant is exposed to depends solely on the species found in the mother. Later on, environmental exposures and diet can change ones microbiome to be either beneficial to health or place one at greater risk for disease.

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    Processed And Refined Foods

    “While I wouldn’t go as far as to say you need to cut certain foods out of your diet foreverfood is about enjoyment too, after alllimiting highly processed foods loaded with additives and salt will do you and your gut microbes good,” says Rossi. It’s hard to study “processed foods” as a whole because each food has different ingredients, but the biggest issue with processed and refined foods is that they lack diversity and fiber and are often filled with added sugars, salt, artificial sweeteners and/or additives and preservatives. Your microbiome thrives on diverse fibers and polyphenols from a variety of colorful fruits, vegetables and whole grains.

    Stop Cleaning So Much

    Support your intestinal flora!

    Our hatred of bacteria is big business. Were offered a never-ending supply of antibacterial cleaning substances to drench ourselves and our houses in. While its not sensible to eat your dinner off your dirty kitchen floor, its not necessary to disinfect your hands or your work surface every five minutes either.

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    What Is A Postbiotic

    Postbiotics are essentially the by-products of our gut microbiota. In other words, your body produces postbiotics after digesting prebiotic and probiotic foods.

    Examples of postbiotics include the short-chain fatty acids butyric acid , acetic acid and propionic acid .

    These molecules are produced when good probiotic bacteria break down dietary fibre from foods such as fruits and vegetables, grains and legumes.

    These postbiotic molecules are important for your gut microbiota. Healthy probiotic bacteria thrive on these short-chain fatty acids in our gut.

    And some postbiotics can help suppress bad bacteria. For example, probiotic bacteria produce special chemicals called bacteriocins which can prevent the colonisation of pathogens like E. coli in the gut. This process is known as colonisation resistance.

    Microbial fermentation is where microbes in the gut break down complex carbohydrates. Microbial fermentation of plant-based diets , in particular, leads to the production of the postbiotic phenylacetic acid. This postbiotic can reduce the growth of harmful pathogens in the body.

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