Gut health represents the balance of microorganisms that present in the digestive tract. Maintaining a proper balance of these microorganisms is crucial for physical, mental health, and supports immunity. The bacteria and yeasts are called gut microbiomes. Such kinds of microbes are beneficial for human health.
Here, we list 6 scientifically supported ways to boost the gut microbiome and support overall health.
1. Use probiotics and take fermented foods
To support the beneficial bacteria in the gut, some people opt to use probiotic supplements. These are easily available in the market and store.
Some studies have suggested that using probiotics can enhance a healthy gut microbiome and that could prevent gut inflammation. Fermented foods are a good source of probiotics. Some examples are given here like fermented vegetables, kefir and kimchi.
Also read: Chew This: 10 Best Foods for Healthy Teeth
2. Eat prebiotic fiber
Probiotics feed on non-digestible carbs called prebiotics. This process induces beneficial bacteria to grow in the gut. Research suggested that prebiotics may support probiotics to become more tolerant to such environmental conditions like pH and temperature changes. It is also believed that those who want to boost their gut health may incorporate more prebiotic-rich foods in their diet. Likewise, asparagus, bananas, garlic, onions and whole grains.
3. Take less sugar and sweeteners
Eating a lot of sugar may cause gut dysbiosis, which means an imbalance of gut microbes. A study discloses that the diet, which is high in sugar, may negatively affect the gut microbiome. This can affect the brain and behaviour. Another animal study discloses that intake of artificial sweetener like aspartame increases bacterial strains that are associated with metabolic disease.
4. Decrease stress
Stress is one of the most causative agents for numerous diseases and alteration of gut health is one of them. Animal studies disclose that psychological stressors may disrupt the microbes of intestines and in humans; it can also negatively affect gut health. Some stressors are psychological stress, environmental stress, like extreme heat, cold, sleep deprivation and some others. Some common tips to manage such stress conditions are exercise regularly, sleep well and eat a healthful diet.
5. Not to take antibiotics unnecessarily
It is believed that consumption of medicines specially antibiotics alter the microbe environment of the gut because these antibiotics are killers of microbes that cause various diseases. Therefore, avoid taking antibiotics until it is recommended by a health practitioner. Overuse is also a public health concern that can cause antibiotic resistance. According to Centers for Disease Control and Prevention (CDC), health practitioners in the United States of America prescribe approximately 30% of antibiotics unnecessarily.
6. Exercise regularly
Regularly exercising supports good heart health and also aid in weight loss or weight maintenance programmes. Studies suggested that exercising may improve gut health, which may help to control obesity. A study found that athletes possess a larger variety of gut microbes than non-athlete.
Maintaining a healthy gut microbe contributes to overall health and good immune function. Positive changes can include taking probiotics, using a fiber-rich vegetarian diet, and avoiding unnecessary intake of antibiotics.