In This Article
In This Article
Your gut contains a complex and diverse ecosystem of microorganisms, including good and bad bacteria. It plays an important role in digestion, nutrient absorption, and immune function.
An imbalance in the gut bacteria is linked to a variety of health conditions, including inflammatory bowel diseases, allergies, and obesity.1
The key to maintaining a healthy gut microbiota is to keep the "good" bacteria and "bad" bacteria balanced. When there is too little good bacteria or too much bad bacteria in your gut, the microbiome gets imbalanced.
The good news is you can restore and rebalance your gut microbiome.
People with healthy diets and lifestyles usually have a well-balanced gut.
Sometimes, depending on what you eat and your current health, your gut becomes imbalanced. When things kill good gut bacteria, it results in an unhealthy environment.
Things that are bad for gut bacteria include:1
Certain foods are also bad for these bacteria. Processed foods, artificial sweeteners, and red meats are some of the worst foods for gut health.
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Our review of the best at-home Microbiome Tests.
To restore gut, you need to increase the good bacteria and decrease bad bacteria. This promotes microbiome diversity and relieves symptoms of gut flora imbalance. Combining a healthy diet with lifestyle changes is the key to achieving this goal.
Here’s how you can improve your gut microbiome:
Fermented foods are natural probiotics. They contain beneficial bacteria that help with imbalances. This improves beneficial gut bacteria and overall digestive health.
Examples of fermented probiotic foods include:
Really, it’s the fermentation process that turns these foods into superfoods for gut health.
Coffee and black and green teas contain polyphenols, which are plant compounds. These increase the number of beneficial bacteria in your gut. Make sure you choose home-brewed coffee that uses ground coffee or coffee beans. You also need to avoid sweetened coffee beverages.
Also, opt for natural tea leaves instead of sweet teas. These provide a better concentration of polyphenols without any sugar.
Eating a variety of fruit and veggies ensures your diet is rich in different types of fiber, starches, and other nutrients. All of which support a wide variety of probiotic bacteria.
Make sure you include vegetables in the Brassica family, such as:
They suppress potentially harmful gut bacteria, including those that cause ulcerative colitis and irritable bowel syndrome (IBS).2
Tip: You can use a food tracker to monitor your eating habits. These are apps that track the foods you eat every day. If you’re eating the same types of food, you can replace them with other options.
Artificial sweeteners damage the gut’s microbiome diversity. They interfere with the body’s ability to absorb sugar in the blood.3
A similar thing occurs with strong emulsifiers in processed foods. These break up the protective layer of mucus in the intestines and cause inflammation.
This layer is where many good bacteria spend their time. The most damaging emulsifiers include carboxymethylcellulose and polysorbate 80.
Common artificial sweeteners and emulsifiers include:
Fiber-rich foods are great for your gut. They act as prebiotics, which help nourish your good gut bacteria.
Examples of fiber-rich foods include:
Increasing good fats in your diet improves your gut’s microbiome diversity. Five or more servings of high-fat fish per week boost beneficial bacteria.4
Examples of fish high in healthy fats include salmon and cod.
Meal planners can help you plan your meals ahead of time. It's another way to ensure that you eat a variety of foods throughout the week. This encourages a healthy and diverse gut microbiome.
Use meal planning apps so you'll have an easier time deciding which foods to include in your routine.
Inadequate sleep has a negative effect on gut flora. Not getting enough sleep or having poor quality sleep also increases your risk for inflammation in the gut.5
To improve gut health, aim for at least seven hours of quality sleep each night. Choose a consistent waking and bedtime and create as peaceful sleeping environment as possible.
Avoid electronic devices for an hour or more before bedtime. Finally, keep the room dark, cool, and quiet.
Probiotic supplements usually contain a mix of different types of bacteria. They can help:
Most gut supplements contain only probiotics. Some may contain a combination of gut healthy ingredients. These supplements can be pre-formulated or they can be personalized and contain a custom blend.
ONNIT Total Gut Health is an example of a pre-formulated supplement. It contains probiotics, prebiotic, digestive enzymes, and yeasts to promote overall digestive health.
Ombre only contains probiotics but it’s personalized to treat your gut imbalance.
Maintaining a well-balanced gut flora is crucial to your overall health. You can start by eating the right foods, such as:2,4,6
Leading a healthy lifestyle is equally important. This includes getting adequate sleep, avoiding artificial sweeteners, and taking probiotics. You can also use apps that will help you plan different foods through the week.
Restoring your gut microbiome is just one way to bolster your digestion. There are other things you can do to naturally improve your gut health.
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