How to get more good bacteria in your gut
The incredible complexity of the gut and its importance to our overall health is a topic of increasing research in the medical community. Numerous studies in the past two decades have demonstrated links between gut health and the immune system, mood, mental health, autoimmune diseases , endocrine disorders, skin conditions, and cancer. A person has about to different species of bacteria in their digestive tract. While some microorganisms are harmful to our health, many are incredibly beneficial and even necessary to a healthy body.SEE VIDEO BY TOPIC: Gut bacteria and weight loss: Mayo Clinic Radio
SEE VIDEO BY TOPIC: Probiotic bacteria evolve in the gut microbiomeContent:
- Gut Bacteria
- What’s an Unhealthy Gut? How Gut Health Affects You
- 10 Ways to Improve Your Gut Bacteria, Based on Science
- 10 ways to improve gut health
- What should I eat for a healthy gut?
- 15 tips to boost your gut microbiome
- Can gut bacteria improve your health?
- Gut Food - 15 Foods For Good Gut Health
As it turns out, you can get many of the good bacteria your gut needs to move things through properly by changing things in your environment. For better digestion and increased metabolism, decreased inflammation and decreased risk of chronic disease, try our 6 easy ways to improve your gut health:. Here is yet another reason to eat fresh, whole foods.
Barley, oats, quinoa, bulger, and other whole grains have fiber that we need to bulk up our intestines and help things to move through. Whole grains then become a type of feed for the bacteria inhabiting the microbiome. It may sound strange that we have all these minute bacteria floating around in there, but they keep things running smoothly.
Eating more whole grains has been shown to increase the types and numbers of bacteria in our gut. The same is true of nuts, so pick up a variety of walnuts, pecans, pistachios or almonds, remembering that a serving is what fits into the palm of your hand.
Whole, fresh vegetables, beans and legumes, and a variety of fresh fruits serve as nutrition for the bacteria in our gut. Shop your local farmers market for fresh, whole foods in season and prepare your microbiome for your locale.
Brush and floss your teeth regularly. Having regular dental cleanings and check-ups may not seem to be important to a healthy microbiome, but studies at Cornell University and in Sweden have found that bacteria from your mouth can get into your stomach and cause problems.
In addition, avoid prepackaged foods and stay away from processed foods. The science to back this up shows high sugar environments are bad for gut health. 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:. Rich in fiber and plant-based molecules known as polyphenols, travel into your intestines where microbes use them for fuel.
Foods that are rich in polyphenols, such as dark chocolate, have anti-inflammatory properties, decrease blood pressure and cholesterol levels and decrease cellular stress. What are some other foods to improve your gut that are rich in polyphenols? It never hurts to scatter on the garlic, turmeric, ginger, and other favorite delicious spices.
These spices help to rid your gut of harmful bacteria. Research studies with animals have found artificial sweeteners to have a negative effect on the microbiome. Rats given aspartame had increased blood sugars and were unable to use the insulin their bodies made properly.
Another human trial showed the same blood sugar increase. For gut health, it may be best to avoid artificial sweeteners altogether. Dan Buettner has traveled the world to identify the statistically happiest populations on earth. Related Articles. Is Bread Bad for You? Bread gets a bad rap for being very starchy and for characteristics that can spike…. Living Longer in Costa Rica. In America, only one in seven women older than are able to take care…. Older Posts. Get the Blue Zones Meal Planner!
What’s an Unhealthy Gut? How Gut Health Affects You
If you buy something through a link on this page, we may earn a small commission. How this works. Gut health refers to the balance of microorganisms that live in the digestive tract.
In many ways, your gut bacteria are as vast and mysterious as the Milky Way. About trillion bacteria, both good and bad, live inside your digestive system. Collectively, they're known as the gut microbiota. Science has begun to look more closely at how this enormous system of organisms influences—and even improves—health conditions, from heart disease to arthritis to cancer.
10 Ways to Improve Your Gut Bacteria, Based on Science
Support our lifesaving work. Make a donation to the Physicians Committee today. Donate Now. A plant-based diet can improve health and prevent disease by feeding the good bacteria in your digestive tract. Trillions of bacteria live in your digestive tract and play an important role in health. Of the thousands of species of gut microbes that live in your gut, however, some are healthy for your body—while others are not. A healthful plant-based diet improves the health and diversity of your gut microbes, preventing and treating conditions like obesity, diabetes, heart disease, and inflammation associated with autoimmune diseases. High-fiber foods feed the healthy bacteria that improve immune function, reduce inflammation and chronic disease, and even help regulate mood. Prebiotics feed healthy bacteria.
10 ways to improve gut health
As it turns out, you can get many of the good bacteria your gut needs to move things through properly by changing things in your environment. For better digestion and increased metabolism, decreased inflammation and decreased risk of chronic disease, try our 6 easy ways to improve your gut health:. Here is yet another reason to eat fresh, whole foods. Barley, oats, quinoa, bulger, and other whole grains have fiber that we need to bulk up our intestines and help things to move through.
The microbes in your gut can help you to get thinner, be happier and live longer. By Prof Tim Spector. Your gut microbiome is a vast community of trillions of bacteria and fungi that inhabit every nook and cranny of your gastrointestinal tract, and have a major influence on your metabolism, body weight, propensity to illness, immune system, appetite and mood. These microbes mostly live in your lower intestine the colon and outnumber all the other cells in your body put together.
What should I eat for a healthy gut?
15 tips to boost your gut microbiome
Can gut bacteria improve your health?
Gut Food - 15 Foods For Good Gut Health