How to increase good bacteria in gut naturally?
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| How to increase good bacteria in gut naturally? | @healthbiztips photo credit: Mariana Medvedeva @nobiteuntilphoto @unsplash |
@healthbiztips by Arlene Gentallan | health blog
Probiotics or "good bacteria" is essential, not just for healthy digestion, but to a person's well-being. In a healthy individual, the gut microbiome is diverse and exerts influence on the body's immunity and metabolism. Support their number and growth through these natural ways:
1. Probiotics
One of the best ways to naturally boost your gut microbiome is by directly consuming live good bacteria called probiotics. Probiotics are present in fermented foods like kimchi, yogurt, sauerkraut, and kombucha. These are especially rich in Lactobacilli.
Replenishment of good gut microbiota is crucial such as after completion of an antibiotic course, in which both good and bad bacteria in the body are markedly reduced or eliminated.
2. Eat plant-based foods
A diet high in fruits, vegetables, whole-grains, legumes, and beans is rich in indigestible fiber, called prebiotics. While this can not be broken down by a human's digestive system, good bacteria utilize it as an energy source, thereby, fueling their growth and proliferation.
Furthermore, it is not just the gut microbiome that obtains nourishment from fiber, the action of these live bacteria in the human gut makes it possible to acquire vitamins synthesized by good bacteria such as vitamins B2 and B12, and vitammin K.
4. Avoid processed foods and artificial sweeteners
A diet rich in processed foods and artificial sweeteners has been shown to dramatically reduce gut micro-biodiversity, in the processes hastening the development of bad bacteria while depleting good bacteria. Therefore, to let good bacteria thrive in the intestine, it is imperative to limit consumption of preservative-laden foods and sugary stuffs while increasing consumption of plant-based foods and whole grain.
In this regard, note that certain foods which are considered healthy, a good example is yogurt, is much better consumed plain, because as they are commercialized, these stuffs tend to be heavily dosed by sugar and preservatives.
