Ways to improve your gut health

Around 40 trillion bacteria are present in the body. Most of them are located in your intestine.

They are collectively known as the gut microbiome and they’re extremely important for your overall health. Certain types of bacteria can cause many diseases.

Ways to improve your gut health

Consume foods that are high in fiber and probiotics

Research suggests that fiber is a plant-based food that can reduce the risk of metabolic disease by stimulating the diversity and growth of good bacteria. Sweet potatoes, spinach beets carrots, fennel and other vegetables are rich in fiber that is good for the gut. Whole grains, as well as fruits and vegetables are rich in fiber.

Probiotics are present in fermented foods such as yogurt, kimchi and sauerkraut. Yogurt may be able to calm down gastrointestinal problems like diarrhea, constipation and inflammatory bowel diseases. In one study, people who regularly eat yogurt have higher levels of lactobacilli in their intestines. They also had lower levels of enterobacterium bacteria, which is linked to inflammation.

Consider a Supplement

As the importance of gut-health continues to grow, probiotic supplements are becoming increasingly popular. Probiotics aren’t the panacea to gut health but there is some evidence that they can boost gut health and give microbiota an extra boost under certain circumstances.

If you are prescribed antibiotics, your doctor may recommend that you take a probiotic. Evidence suggests this may help prevent antibiotic-associated diarrhea.

Speak to your doctor if you are interested in taking a probiotic. These supplements are generally safe, but the risks of harming people with compromised immunity is higher.

Exercise Often

The microbiome is not the only part of the body that benefits from movement. Researchers have discovered that both in animal and human research, exercise increases the diversity of good bacteria in the gut.

While many studies have shown that diet and exercise can work together to improve gut health, one review from 2019 found that exercise alone has the ability to change gut bacteria composition. Researchers discovered that longer workouts, and particularly high-intensity cardio training, were the most effective in promoting gut bacteria diversity and functionality in relation to general wellness. Exercise benefits gut health more for lean individuals than those with obesity or overweight.

Diversify your diet

In your intestines there are hundreds of different species of bacteria, each with a unique role and requiring different nutrients to grow.

A diverse microbiome can be considered healthy. The more bacteria species you have, then the greater the health benefits that they can provide.

A diverse diet can result in a microbiome with a greater diversity

The traditional Western diet has a lot of sugar and fat. Around 75% of all food produced in the world comes from just 12 plant species and 5 animal ones.

In rural areas, the diet is often richer and more varied.

This is why a few studies show that the diversity of gut microbiome in rural areas in Africa and South America is greater than in urban areas in Europe or America.

A diverse diet, rich in whole food, can result in a varied microbiome that is good for your health.

Vegetables, beans and fruits are all good for you.

Fruits and vegetables provide the most nutrients to maintain a healthy microbiome.

These foods are rich in fiber that your body cannot digest. Certain bacteria in your intestine can digest fiber and this stimulates their growth.

Beans and legumes contain a high amount of fiber.

High fiber foods are beneficial for gut bacteria.



Green peas




Whole grains



A study showed that a diet high in fruits and veggies prevented the growth of bacteria that cause disease.

Bifidobacteria can also be increased in humans by eating apples, artichokes and blueberries. Almonds, pistachios, apricots, and almonds.

Bifidobacteria can be considered beneficial bacteria as they help to prevent intestinal inflammation.

Fiber is found in many fruits and vegetables. Fiber encourages the growth and development of gut bacteria that are beneficial, such as Bifidobacteria.

Fermented foods

Fermented foods are those that have been fermented, which is a process where the sugars in them are broken down by bacteria or yeast.

These foods include:







These foods are high in lactobacilli bacteria, which can be beneficial to your health.

People who consume a lot yogurt have higher levels of lactobacilli. They also have less Enterobacteriaceae which is a bacteria type associated with inflammation, chronic diseases and other conditions.

In a similar way, studies have shown how yogurt consumption can improve the intestinal bacteria as well as reduce symptoms of lactose insensitivity

Yogurt may also improve the composition and function of the microbiome.

Many yogurts are high in sugar, particularly flavored ones. It’s better to choose plain yogurt that has minimal sugar added or a yogurt with minimal sweetness, which is only made of milk and bacteria, sometimes called “starter culture.”

To reap the benefits of gut health, look for the words “contains active cultures” on the label.

The fermented soybean milk can also promote the growth and quantity of good bacteria such as Bifidobacteria, lactobacilli and other beneficial strains, while decreasing harmful bacteria. Kimchi can also be beneficial to the gut flora

Fermented foods, such as plain yogurt, can improve the microbiome’s function by reducing the number of bacteria that cause disease in the intestines.

Prebiotics are good for you

Prebiotics is a term used to describe foods that encourage the growth of beneficial bacteria within the intestine.

These are mostly complex carbohydrates or fibers, which human cells can’t digest. Rather, they are broken down by certain bacteria in the intestine and used as fuel.

Prebiotics are found in many fruits, vegetables and whole grains, but can also be found by themselves.

Prebiotic resistant starch is also possible. This type of resistant starch does not pass through the small intestine but instead passes to the large intestine where it is broken down by the microbiota.

Prebiotics have been shown to promote the growth of many types of beneficial bacteria including Bifidobacteria.

Prebiotics can also reduce the insulin, triglyceride and cholesterol levels of obese people, which may be helpful in preventing conditions such as heart disease and type-2 diabetes.

Dark chocolate and polyphenol-rich foods are good for you.

This is my favorite. Why do we need a good reason to consume more chocolate? I do.

The fiber-rich food and plant-based molecules, known as polyphenols travel to your intestines. Microbes then use these molecules for energy. Dark chocolate and other foods rich in polyphenols have anti-inflammatory effects, lower blood pressure, cholesterol and cellular stress.

What other foods rich in polyphenols can you eat to improve your gut?

Red grapes and wine made from them



Green Tea




Mix in the spices.

Garlic, turmeric, ginger and other delicious spices are always good to sprinkle on. These spices can help rid your gut harmful bacteria. These spices won’t harm the good bacteria either.

Limit artificial sweeteners

Artificial sweeteners have been found to negatively affect the microbiome in animal studies. Aspartame-treated rats had higher blood sugar levels and could not use their own insulin.

A second human study showed the same increase in blood sugar. It may be better to avoid artificial sweeteners entirely for gut health.

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