How To Recolonize Gut Flora


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1. Jalanka J, Salonen A, Salojarvi J, Ritari J et al. Effects of bowel cleansing on the intestinal microbiota. Gut 2015:64, 1562-8.

  • Cremon C, Barbaro MR, Ventura M, Barbara G. Pre- and probiotic overview. Curr Opin Pharmacol. 43:87-92. doi: 10.1016/j.coph.2018.08.010

What To Do Today

Throw out your antibacterial toothpaste, dental floss, and mouthwash

Antibacterial chemicals can cause antibacterial-resistant microbes and harm beneficial bacteria in your mouth. A small study found that changes in the bacteria in your mouth can impact how well you absorb nutrients like nitrite which has been shown to lower blood pressure.


reduces beneficial bacteria and increases harmful bacteria in the gut.

Chronic stress is particularly dangerous because it may increase intestinal permeability and allows the gut microbiota to go where they shouldnt, causing inflammation.

If You Can Breastfeed For At Least 6 Months

A babys microbiome begins to properly develop at birth. However, studies suggest that babies may be exposed to some bacteria even before birth .

During the first 2 years of life, an infants microbiome is continuously developing and is rich in beneficial Bifidobacteria, which can digest the sugars found in breast milk .

Many studies have shown that infants who are fed formula have an altered microbiome with fewer Bifidobacteria than infants who are breastfed (

38 ).

A number of studies have shown that vegetarian diets may benefit the gut microbiome, which may be due to their high fiber content.

For example, one small 2013 study found that a vegetarian diet led to reduced levels of disease-causing bacteria in people with obesity, as well as reductions in body weight, inflammation, and cholesterol levels .

A 2019 review noted that plant foods are rich in specific nutrients that can increase levels of beneficial bacteria and decrease harmful strains of bacteria to support gut health .

However, it is unclear if the benefits of a vegetarian diet on the gut microbiome are due to a lack of meat intake or if other factors may also play a role.


Vegetarian and vegan diets may improve the microbiome. However, it is unclear if the positive effects associated with these diets can be attributed to a lack of meat intake or if other factors may be involved.

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Prebiotics And Probiotics Work Better Together

Prebiotics are non-digestible carbohydrates to you, but can be digested by probiotics. They are usually soluble fibers, which aid you in your digestion. When combined with water, they form a gel like substance that can withstand the acidic environment of the stomach. And when they enter the small intestine they become a meal for the bacteria youre trying to grow.

This means you want prebiotics that will nourish the good bacteria, not the bad bacteria.

And if you properly combine a prebiotic with the correct probiotic, you can then create a positive synergistic effect.

The prebiotic will form a gel-like coating to protect the probiotic through the stomach acids.

This helps more CFUs to make it into the small intestine.

Once in the small intestine,the prebiotic becomes a healthy food source for the probiotic.

This speeds the colonization of your gut microbiome with good bacteria while denying your bad bacteria the food they need.

This helps to quickly reset your gut health so you can enjoy improved wellness.

Strengthen Your Intestinal Barrier With Collagen

How to Improve Your Gut Flora with Probiotics

If youve been seeing the rise in discussion of bone broths and their benefits, its because they are very particularly rich sources of collagen, amino acids, and gelatin, which have been proven to heal and soothe the gut lining. Including Gut Garden’s Collagen Peptides in your diet can work to heal leaky gut by sealing the lining, and stopping food particles from leaching through the gut walls small junction openings, thereby lessening inflammation and allergic responses to foods.

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How To Keep Your Gut Flora Balanced

Robert Burakoff, MD, MPH, is board-certified in gastroentrology. He is the vice chair for ambulatory services for the department of medicine at Weill Cornell Medical College in New York, where he is also a professor. He was the founding editor and co-editor in chief of Inflammatory Bowel Diseases.

You may have heard all about colon cleansing, good bacteria, and bad bacteria, but what are gut flora?

Gut flora is the slang term given to both good and bad bacteria that live inside your digestive tract. The type and amount of bacteria present depend on their location in your body . As the storage house for stool, your colon is filled with hundreds of different types of bacteria, which have specific jobs to do.

Plants Lots Of Plants

The best thing you can do to help rebuild your gut according to Dr. Bulsiewicz: fill your diet with a wide range of plant-based foods. “The single greatest predictor of a healthy gut microbiome is the diversity of plants in your diet,” he says. If you aren’t used to eating a lot of plantsincluding veggies, lentils, beans, fruit, and herbsDr. Bulsiewicz’s big tip is to go slow, building up how much you eat over time and not just going from zero to 100 overnight. It’s good advice to follow for the other foods on this list, too.

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Diet Approach To Modulate Gut Microbiota

A diet-based approach to modulate the microbiota should consider the effect of long-term diets . Recent studies have highlighted important differences in the ability to modulate microbiota composition in long-term and short-term diets. In short-term diets, changes are significant and rapid, but the magnitude of changes is modest and insufficient to relocate individuals from one enterotype to another . In contrast, long-term diets are adequate to relocate enterotypes . If an enterotype is shown to be causative/linked to a disease, long-term dietary interventions could represent a good strategy to help . Among diet interventions, a feeding regime with a low content of fermentable oligosaccharides, disaccharides, monosaccharaides, and polyols was shown to reduce gastrointestinal symptoms in patients with IBS in less than 48 h .

In IBS patients who experienced a low FODMAPs diet, carbohydrates fermentation is reduced, and a decrease in luminal osmolarity and gas generation is observed. Consequently, typical IBS symptoms of gas and bloating are reduced/eliminated . However, more studies should be carried out on the effects of a long-term low FODMAPs diet. It should be borne in mind that FODMAPs, especially oligosaccharides, play an important role in stimulating the growth of beneficial bacterial groups. The long-term assumption of a low FODMAPs diet could have unpredictable effects on the composition of gut microbiota.

What Is The Gut Microbiome

How to Restore Gut Flora and Digestion Through 24 Hour Fasting

Your gut microbiome lives in your large intestine, and its home to the most diverse bacteria in your entire body. Thats because, unlike any other part of the body, your digestive tract is an open ecosystem, which is more exposed to its external environment than any other part of the body.

What does this mean? Well, the gut microbiome can be shaped by things like gender, age, geographic and socio-economic conditions, diet, and health conditions. It also means that every persons gut microbiome will be different, and affected by different factors.

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Heres What You Can Do To Give Her The Best Start Possible

Ah, the gut microbiome, that teeming collection of fungi, viruses and bacteria that lives inside our intestines. We hear so much about it nowadays, that you could almost believe a healthy gut was a panacea for everything from obesity to asthma.

Sadly, it probably isnt. Not for you, at least.

But for your baby? Thats another story!

Research over the past decade has found that infants gut microbiomes can shape their metabolic and immune-related health as well as their lifelong risk for obesity, asthma, allergies, and autoimmune diseases.

Translation? Looking ahead to delivery, do not fret about pooping-on-the-table during delivery , fret about your baby not taking a bacteria-laden bath on its way outside.

And thats the rub. We now disrupt the normal seeding of a babys gut with moms bacteria in over half of all U.S. births. C-sections and early life antibiotics all interrupt the transfer of bugs from mom to baby.

Infants gut microbiomes can shape their metabolic and immune-related health as well as their lifelong risk for obesity, asthma, allergies, and autoimmune diseases.

While what happens during birth is often outside our control, there are simple steps you can take today to boost your babys gut health that appear at least safe, and possibly beneficial.

So Who Should Have Them

Prebiotic foods are good for everyone, contain a range of nutrients and help promote a healthy bacterial gut environment.

The benefits of probiotics for a range of health conditions are unclear theyre likely to be small, and depend on what is being taken and the underlying health issues.

But people at high risk of diarrhoea after antibiotics may benefit from consuming probiotic as well as prebiotic foods daily.

There is also emerging evidence that combining specific probiotics and prebiotics can increase the beneficial effects of both. Both the pro- and prebiotics could be added to the one food, termed a synbiotic, or they could be from separate sources but eaten together.

When it comes to antibiotics, the bottom line is only take them when prescribed for bacterial infections. Take them according to instructions from the manufacturer, your pharmacist and your doctor.

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Good Bacteria For Gut Health

Heres one of the hallmarks of a healthy gut: a thriving population of beneficial microbes, and a diverse mix of them. These good guys support overall human health, but they also prevent the bad microbes from taking overaka the harmful bacteria that can contribute to inflammation andchanges to your weight.

What does that mean for you? Be mindful when youre dealing with factors that can impact your healthy bacteria. Some factors, like age and getting sick, arent in our control. But you can take positive steps with other factors, like what you eat after taking antibiotics, the amount of sugar in your diet and how you manage stress. Below, well expand on a few of these, plus general tips to restore gut flora. As always, maintain open communication with your healthcare provider.

How To Repopulate Gut Bacteria

Support your intestinal flora!

If youre looking to repopulate your gut bacteria / microbiota there are numerous ways how to do this.

One of the most effective ways is taking gut bacteria supplements. Microbe formulas can help improve your bodys bacterial populations to give you better bodily functions.

You can also work on your diet. Eating probiotic foods like yogurt, kimchi, sauerkrot and more can help boost the amount of bacteria in your gut. These can help to repopulate the amount of bacteria in your gut.

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So What Are Prebiotics

Prebiotics are compounds that help beneficial gut microorganisms grow and survive.

Prebiotic foods contain complex carbohydrates that cant be digested and dietary fibres that resist digestive processes in the stomach and small intestine.

They pass undigested into the large bowel where they are fermented by the healthy good bacteria.

To be called a prebiotic, they need to undergo the processes above, and be shown in clinical trials to selectively improve the microorganism composition in the gut.

Not all dietary fibres are prebiotic. Common ones include complex carbohydrates called fructo-oligosaccharides, inulin and resistant starch.

You can find foods at the supermarket with added prebiotics, but non-digestible carbohydrates occur naturally in many everyday foods, including:

  • grains: barley, rye bread, rye crackers, pasta, gnocchi, couscous, wheat bran, wheat bread, oats

  • legumes: chickpeas, lentils, red kidney beans, baked beans, soybeans

  • vegetables: artichokes, asparagus, beetroot, chicory, fennel bulb, garlic, green peas, leek, onion, shallots, spring onion, snow peas, sweetcorn, savoy cabbage

  • fruit: nectarines, white peaches, persimmon, tamarillo, watermelon, rambutan, grapefruit, pomegranate, dates, figs

  • nuts: cashews, pistachios.

Additional sources of resistant starch include under-ripe bananas, cooked and cooled rice, cornflour, cooked and cooled potatoes.

For babies, breast milk is naturally rich in oligosaccharides.

Ways To Heal Gut Flora After Antibiotics

While we want to always encourage a preventative approach when it comes to health and wellness, sometimes things catch us by surprise, and we come down with something much more insistent than the occasional virus or flu. And although its been well established that over-dependence on antibiotics can weaken gut health, sometimes you just cant avoid it. For those times you have to take antibiotics, we want you to know there are ways of working through it with the best body support possible.As antibiotics kill infection-causing microorganisms in the body, they also take a wide indiscriminate swipe at the beneficial bacterial in your microbiome. Depending on the course of the prescription, it can actually devastate the biome and drive you away from optimal gut health. In fact, studies indicate up to a 10-fold reduction in good bugs immediately after treatment!Thats why were offering a series of 1-2 punches to really jumpstart your recovery. And theres no need to wait till the course is done, there are many benefits to supporting your body from day one. So, if you can: start including these tips into your recovery plans right away, and continue them even after the treatment has finished to ensure the best possible healing.

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What Foods Cleanse The Gut

5 colon-cleansing foods

  • Broccoli. There are so many different ways to add broccoli to your diet. …
  • Dark, leafy greens. Eating dark, leafy greens like spinach, kale, and chard is a great way to cleanse your colon. …
  • Milk. You can use milk for more than just your morning cereal. …
  • Raspberries. …

Restore Your Gut Flora After A Gastro

How to Restore Healthy Gut Flora Before & After Antibiotics

The intestinal flora comprises the totality of all bacteria living in your intestine. Several trillion microorganisms produce vital enzymes there, help with nutrient absorption and strengthen the immune system. About 80 percent of all immune responses of your body are regulated by the intestine. In the case of a gastro-enteritis, however, the intestinal flora is massively strained and partially damaged. It therefore needs a lot of time to stabilise again. You support it in a natural way with a gentle, balanced diet and probiotic food.

In order to be able to build up your intestinal flora after a gastrointestinal infection, a varied, vitamin-rich and fibre-rich diet is helpful. It promotes the growth of useful bacteria in your intestine. Whole grain products, fruit and vegetables, nuts, legumes and lactic acid fermented foods are important energy suppliers for your intestinal bacteria and your whole organism. However, fibre-rich foods are not easily digestible. After a stomach flu, you should therefore only gradually put them back on the menu. The same applies to prebiotic and probiotic foods.

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What To Eat Today

Ditch the Western diet

A diet thats high in animal protein, sugar, and fat, and low in fiber like the diets full of processed foods that are popular in the United States have been shown to , especially of beneficial Bifidobacterium and Eubacterium species.

The Western diet has also been linked to an increased risk of developing diabetes, heart disease, and even certain cancers.

Go Mediterranean

recent review found that a diet rich in vegetables, fruits, and whole grains with a lower intake of red meat, processed foods and meats, and dairy increased the amount of total bacteria in the gut and supported beneficial bacteria like Lactobacillus and Bifidobacterium. So why not try the Mediterranean diet, which follows these recommendations?

Stick to one glass of red wine or dark chocolate

Other types of alcohol

found that when people stopped smoking, they had more microbial diversity in their gut. To be on the safe side, halt vaping activities too.

Go for a 30-minute run or workout

Add gut health to the list of reasons you should hit the gym. While the gut-exercise connection isnt yet clear, many researchers believe that exercise reduces stress hormones, which affect the microbes in your gut.

Eating Unhealthy Foods In Excess

According to Dr. Bulsiewicz, there are a few different culprits scientifically known to diminish the good bacteria in the gut. One of the biggest reasons is eating unhealthy foods. “Refined sugar, refined flour, and saturated fats all inflict harm on the gut microbiome,” he says, as these foods are fuel for the harmful bacteria in the gutwhich can ultimately throw your gut bacteria out of balance.

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Tips For Rebuilding The Gut Microbiome

1. Eat a diverse diet

When it comes to gut health, the more variety, the better. By variety, I mean incorporating various fruits, vegetables, nuts/seeds, legumes, grains, proteins, etc., into your diet as possible. A good way of doing this is eating seasonally, which will ensure fresh produce and help you rotate produce in and out. Another way to get a variety of foods is to opt for mixed greens, nut mixes, soups, and other dishes/prepared foods that are likely to include many different foods and nutrients.

One rule of thumb is to eat the rainbow meaning eat as many different colors as possible . Plant-based foods are the richest sources of antioxidants . The coolest thing about antioxidants is that the plants color actually tells us what specific antioxidants are in that food and therefore tells us their role and benefit in the body. Additionally, a colorful diet ensures you get a wide range of vitamins, minerals, and compounds like fiber that fuel and support the gut.

2. Address and limit foods you are allergic/sensitive to

We recommend keeping a food diary writing down everything you eat and drink for a few days during the week and the weekend and how you feel . By doing so, you may be able to pinpoint which foods are giving you trouble.

Note that if you are reacting to many foods, it is likely indicative of a deeper issue and warrants working with a dietitian like us!

3. Focus on the gut lining

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