Good gut bacteria are highly beneficial when it comes to improving digestion and securing overall health. A decline in healthy microbiota can cause numerous health problems in the body. Your gut health is completely in your hands where some alterations in diet and lifestyle can build the count of gut microbiota. Here are five tips to increase good bacteria for a healthy stomach and happy you.
1. Eat Fermented Foods
Bacteria ferment the food which means fermented foods are loaded with good bacteria. Yogurt, Kefir, Kimchi, Sauerkraut, Tempeh, Kombucha, are best fermented foods. These also kill bad bacteria to prevent several diseases.
Fermented foods are rich in lactobacilli bacteria which reduces inflammation in the stomach and provide protection from chronic diseases. Similarly, the consumption of yogurt treats lactose intolerance while modifying bacteria in the intestine.
2. Include a lot of Beans and legumes in your diet
Legumes, beans, fruits and vegetables are known to build a healthy microbiota. These have a high fiber content which can be digested by specific bacteria. Increasing your fibre count means the increased growth of these bacteria in the body. Other than beans and legumes, you must also consume green peas, artichokes, broccoli, whole grains, raspberries, chickpeas, etc.
3. Consume Prebiotic Foods
Prebiotic foods are known to boost the growth of good bacteria(Bifidobacteria) in the stomach. This bacteria, in particular, helps to treat the metabolic syndrome in people who are dealing with obesity. Prebiotic foods basically have complex carbs and fibre that aren’t easy to digest by the human body and therefore, our body produces some essential microbes to break them down and supply energy. A lot of whole grains, vegetables and fruits have prebiotics.
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4. Eat Plant-Based Diet
Some studies suggest that people who are vegetarian and eat plant-based diets have a better microbiota count. Although, it is still unclear whether this happens due to restricted meat consumption.
Different kinds of bacteria are produced with different diets. The vegan diet is found to promote the growth of gut bacteria. This might be due to the high fiber content in plant-based products. As per the leading health website Healthline, a vegetarian diet is associated with the reduction of cholesterol, inflammation and weight in the consumers.
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5. Eat Foods That Are Rich in Polyphenols
Polyphenols are hard to digest without good gut bacteria. This is why increasing their consumption would eventually lead to the multiplication of gut microbes. These contribute to building heart health and reduce inflammation. Polyphenols provide enormous health benefits such as reducing oxidative stress, controlling blood pressure, regulating cholesterol levels, etc.
The best sources of polyphenols are broccoli, onion, blueberries, green tea, almonds, red wine, dark chocolate and cocoa. Eating these would promote the increase of good bacteria in your gut.
By implementing these tips and making changes in your diet, you can increase the number of good bacteria.
Reference: https://www.healthline.com/nutrition/improve-gut-bacteria#section11
You can also check out this video about gut health and weight loss.
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