There are about 39 trillion microbial cells within the human body, including bacteria, fungi and viruses. The role of gut bacteria within a human body is to break down food, process vitamins and prepare the immunity system. Thus, imbalances within gut bacteria can cause various diseases and health complications within the human body, like altered immune response, obesity, etc. So, here are 9 ways through which you can improve your gut bacteria very easily.
- Minimise Consumption of Artificial Sweeteners
You should avoid the consumption of food with huge amounts of artificial sweeteners like sucralose, saccharin and aspartame. As these affect the metabolism of microbes, it reduces the gut diversity, which can lead to various health complications.
- Adopt a Healthy Sleep Schedule
If possible, try to avoid a strict sleeping schedule and sometimes, your body might need some extra bit of rest. Try not to abide by inflexible time limits and attempt to get early to bed, so that you can get an adequate amount of sleep every night.
- Fermented Food
Fermented foods like kimchi, yogurt, tempeh, kefir, etc. are very good for your gut bacteria. Most of these foods contain a substance called “lactobacilli,” which is known to be beneficial to your health. Some reports show that the consumption of yogurt improves gut bacteria and minimizes symptoms of lactose intolerance.
- Consider Prebiotics
Add prebiotic food to your diet as they help in improving your gut bacteria. Fruits like apples, bananas, grapefruit, kiwi, etc. are a great source of prebiotics along with whole grains, garlic, nuts, lentils, beans, etc.
- Manage Stress
Mental stress can interfere with your overall health, as it also affects microorganisms and good bacteria within your small intestine. This is why you should focus on keeping your stress level low by adopting activities like yoga, hobbies, travel, etc.
- Include Vegetables in Your Diet
The consumption of vegetables is always beneficial to your health. You should try to add high-fiber vegetables to your daily diet as they are ingested by good bacteria within the gut. Some examples of high-fiber vegetables are onions, spinach, broccoli, leeks, etc.
According to some studies, it is seen that people who lead an active lifestyle through daily exercise, have healthier and more diverse microbiomes. You should try to exercise, even if it is 20 minutes of walking on the complex, to stay physically active and have better gut bacteria.
- Try Food or Drinks with Polyphenols
You should try out foods and drinks that contain a good amount of polyphenols. These substances are basically antioxidants which act as the fuel for microbes. A few examples include coffee, green tea, olive oil, berries, nuts, etc.
- Go For a Diverse Food
There are numerous types of bacteria present in your gut, each having a distinct requirement of nutrients for their growth. Thus, having a diverse diet and going for eclectic food is a great way to improve gut bacteria.
Maintaining and improving your gut bacteria is a crucial step towards a healthy lifestyle. So, be sure to apply these steps for a good immunity system and a fit body.