Gut health is a cornerstone of overall well-being. The human gut is home to trillions of microorganisms, including bacteria, fungi, and viruses, collectively known as the gut microbiome. These microorganisms play a crucial role in digestion, building immunity and also our mental health. If there’s an imbalance in your gut microbiome, it can lead to various health issues, including digestive disorders, weakened immunity, and mental health problems. Thus, maintaining a healthy balance of gut bacteria is essential.
To understand how to increase good bacteria in the gut naturally, OnlyMyHealth interacted with Sheela Krishnaswamy, Nutrition and Wellness Consultant.
1. Consume Probiotic-rich Foods
Foods including yoghurt, kefir, tempeh, and kombucha are rich in probiotics. According to a study published by the National Institute of Health, probiotics are useful and friendly microbes. They can compete with bad bacteria and take possession of our digestive system making our gut happy. Krishnaswamy said, “Probiotics are live microorganisms that maintain a balanced gut microbiota and support digestive health.”
2. Increase Fibre Intake
Dietary fibre is essential for a healthy gut. It acts as a prebiotic, which means it provides food for the beneficial bacteria in your gut. Krishnaswamy said, a fibre- rich diet nourishes good bacteria in the gut, fostering their growth and diversity. She advised to include fruits, vegetables, legumes, nuts and whole grains in the diet to ensure adequate fibre consumption. Soluble fibre, found in foods like oats, beans, and apples, is particularly beneficial as it ferments in the gut and produces short-chain fatty acids that nourish the gut lining.
Also read: Promoting Gut Health In Children: Expert Lists Tips To Boost Gut Health In Your Kids
3. Avoid Overuse of Antibiotics
While antibiotics are necessary for treating bacterial infections, their overuse can harm the gut microbiome. According to a study, antibiotics can damage good bacteria which can lead to an imbalance in the gut. Antibiotics do not discriminate between good or bad bacteria, and can harm both. Hence, take antibiotics only when it is prescribed by a healthcare professional and ensure you complete the prescribed course to avoid antibiotic resistance.
4. Stay Hydrated
Drinking plenty of water is essential for overall health, including gut health. Staying hydrated helps with digestion and the absorption of nutrients, and it can also affect the balance of bacteria in the gut. Aim to drink at least 8 cups of water a day, and more if you are active or live in a hot climate.
5. Manage Stress
Chronic stress can negatively impact the gut microbiome. Stress hormones can alter the gut environment and reduce the number of beneficial bacteria. As per Krishnaswamy, engaging in stress-reducing activities, such as yoga, meditation, deep breathing exercises, and spending time in nature, can help maintain a healthy gut microbiome.
Also read: How Does An Unhealthy Gut Define Your Poor Mental Health?
6. Exercise Regularly
Regular physical activity is beneficial for gut health. Exercise can increase the diversity of the gut microbiome and promote the growth of beneficial bacteria. Aim for at least 150 minutes of moderate-intensity exercise, such as brisk walking or cycling, per week.
Conclusion
Maintaining a healthy gut microbiome is vital for overall health. By incorporating a diverse range of foods, consuming fermented and prebiotic-rich foods, avoiding overuse of antibiotics, reducing sugar and processed food intake, staying hydrated, exercising regularly, managing stress, and getting enough sleep, you can naturally increase the good bacteria in your gut and promote optimal health.