How to keep a healthy gut microbiome

There are many types of microorganisms in the body but the most studied is bacteria due to its good and bad sides. Bacteria however are in their trillion in the human body among which are mostly found in the intestine. Some of these bacteria cause sickness and diseases while some play a major role in human healthy living. These trillions of bacteria found in the intestine are made up of what is called the gut microbiome which is very essential to human health.

Bacteria play a major role in affecting the body in many ways such as in digestive breast milk, digestive fibre. Bacteria also helps in controlling the body’s immune system, help in controlling brain health, weight gain or loss and as well as heart health and much more.

Below are ways to keep the gut microbiome healthy

Eat natural meals

One of the easiest ways to keep a healthy gut microbiome is by eating natural and healthy meals. If you want to know the customer experience of those that have patronized companies that sell natural food and their feedback, you can read about them on All Reviews. For example, if you are interested in getting shakes made from natural ingredients, then you should read about Left Coast Raw and similar companies. You will get to know which of them sells the best products and if you should patronize them.

Eat whole grains

Whole grains contain lots of fibre and beneficial carbs, for example, beta-glucan, which are digested by gut bacteria to benefit diabetes, weight, cancer risk and other disorders.

Eat a diverse range of foods

Eating a particular type of food consistently is not good for the growth of the gut microbiome. Rather, eating diverse food can lead to generating a diverse microbiome, which is an indicator of good gut health. In particular, foods like legumes, beans and fruit contain lots of fibre and can promote the growth of healthy Bifidobacteria.

Take antibiotics only when necessary 

Antibiotics have their advantages and disadvantages. In this case, unnecessary taking of antibiotics kills many bad and good bacteria in the gut microbiome and possibly contributing to weight gain and antibiotic resistance. Thus, it’s advisable to take antibiotics only when medically necessary.

Eat fermented foods

Fermented foods such as kefir, yogurt and sauerkraut all contain healthy bacteria, particularly Lactobacilli. These can work together to reduce the amount of disease-causing species in the gut.

Eat prebiotic foods

Prebiotics refers to a type of fibre that stimulates the growth of healthy bacteria. Some of the Prebiotic-rich foods include bananas, artichokes, asparagus, apples and oats.

Eat polyphenol-rich foods

Polyphenols are plant compounds found in green tea, red wine, olive oil, dark chocolate and whole grains. These polyphenols are broken down by the microbiome to stimulate healthy bacterial growth.

Limit intake of artificial sweeteners

Research have shown some evidence that artificial sweeteners like aspartame increase blood sugar by stimulating the growth of unhealthy bacteria like Enterobacteriaceae in the gut microbiome. It’s therefore advisable to limit the number of artificial sweeteners.

Try a plant-based diet

Vegetarian diets may help reduce levels of disease-causing bacteria such as E. coli, as well as inflammation and cholesterol. A plant-based diet is good when trying to maintain a healthy gut microbiome.

Breastfeed for at least six months

As medically recommended, breastfeeding is very important for the development of the gut microbiome. Typically, children who are breastfed a minimum of six months have more beneficial Bifidobacteria than those who are bottle-fed.

Take a probiotic supplement

Probiotics are live bacteria that can help restore the gut to a healthy state after dysbiosis. This is achieved by reseeding the gut microbiome with healthy microbes.