Gut bacteria, probiotics, prebiotics, fermented foods!

What do these terms mean? What’s the benefit to your body from having all those things?

All of these things are for a healthy gut by improving good gut bacteria in your body, that is what you have been searching for. In this blog, we will be helping you to find out everything regarding gut bacteria, gut bacteria foods, prebiotics, etc.

Recently, gut health has become a trending topic in wellness. Did you know the gut is also called the second brain that is because it has trillions of bacteria that are necessary for boosting your overall health. These microorganisms that reside in your gut are called gut microflora and they help you in the process of digestion, improving immune function and enhancing your mental health.

Understanding Gut Microflora

Before directly delving into the ways to improve gut bacteria you need to have a basic understanding of gut microflora which is also known as gut microbiota which is a community of microorganisms that stay in our intestines. So, there are both harmful and beneficial bacteria for gut health. These beneficial bacteria are also necessary to produce vitamins and protect against harmful bacteria.

The Importance of Gut Bacteria

➤Gut bacteria play a key role in several functions going on within your body such as the maintenance of your overall health,  and the breakdown of complex carbohydrates to produce short-chain fatty acids that are necessary to nourish the gut lining.

➤They also regulate neurotransmitter production like serotonin to enhance your mental health. Along with these, they help you to improve:

➤Digestive health by absorption of nutrients.

➤Additionally, a healthy gut microbiota helps you to regulate the immune responses by protecting against pathogens.

➤Also, certain gut bacteria help you to regulate metabolism influencing the process of weight loss or gain.

How to increase good bacteria in the gut?

Now coming to the center of the plot, benefits are understood but what are the ways to improve gut bacteria such as with food, sleep, exercise, etc?

Tips to Improve Gut Bacteria

Fermented Foods

Yes, the first thing you should do is to include fermented foods because they are good sources of probiotics which are live bacteria and they can boost up the good bacteria population in your body.

A study in Nature Reviews Gastroenterology & Hepatology, 2021, has reviewed evidence showing that fermented foods like yogurt, kefir, sauerkraut, and kimchi can enhance the diversity and activity of gut microbiota.

But do you have an idea regarding fermented foods here is the list curated for you:

High-Fiber Foods

The next thing you should be doing while wishing for good gut bacteria is to include high-fiber foods because they feed the beneficial bacteria in your gut:

1)Fruits such as apples, pears, bananas, and berries.

2)Next there are vegetables like broccoli, brussels sprouts, and carrots which are high in fiber contributing to a healthy gut.

3)Legumes are also crucial for improving gut bacteria, you can have legumes like beans, lentils, and chickpeas.

4)Also, you can include whole grains such as oats, barley, and quinoa.

5)Last but not least there are nuts and seeds such as almonds, chia seeds, and flaxseeds.

Prebiotics for gut health:

Along with probiotics prebiotics are also beneficial for gut health because they are non-digestible fibres that help to feed the beneficial bacteria in your gut. Also, they are essential to help good bacteria to grow and thrive. Now, here are the good prebiotic sources to include in your dietary routine:

According to a study on prebiotics in the Journal of Nutrition, 2016. This study highlights the role of prebiotics like inulin (found in garlic, onions, leeks, and chicory root) in promoting the growth of beneficial bacteria and improving gut health.

Avoid Excessive Antibiotic Use

If you are someone who is using antibiotics excessively, you need to limit them because they might kill essential bacteria in your gut. Antibiotics may be life life-saving option but make sure you use them while necessary that too under the guidance of a doctor.

A study published in Gut Microbes, 2010, shows how excessive antibiotic use can disrupt the balance of gut microbiota, leading to negative health outcomes.

Reduce Intake of Artificial Sweeteners

Along with excessive antibiotics, you should be limiting the intake of artificial sweeteners and products containing artificial sweeteners because they are one of the factors that negatively affect gut bacteria.

Stay Hydrated

You might be thinking is hydration for all the health concerns? Yes, hydration is the key factor that improves overall health and it is essential for the health of the gut lining along with the overall functioning of your gut. Along with water for hydration, you can also have foods such as:

You can also read more on gut health.

The Bottom Line

So this is everything you need to know about gut health, its essentiality, and the ways to improve your gut health. Along with following the above-mentioned approaches you need to have proper sleep, stress management, and regular exercise can additionally help improve your good gut bacteria. Remember that a healthy gut is the foundation of a healthy life.