Tips on Gut Microbiome

To support a healthy gut microbiome, focus on a diet rich in prebiotic and probiotic foods, manage stress, and ensure adequate sleep. Incorporate fibre-rich foods like fruits, vegetables, and whole grains, and consider fermented foods like yogurt and kimchi. 

·         Eat a diverse and plant-rich diet:

Aim for a variety of whole foods, including whole grains, vegetables, and fruits, which provide fibre and micronutrients for your gut microbes.

·         Incorporate probiotics and prebiotics:

Probiotics, like those found in fermented foods or supplements, are beneficial microbes that can colonize the gut. Prebiotics, like the fibres in onions, garlic, and whole grains, feed the beneficial bacteria.

·         Limit processed and convenience foods:

These foods can negatively impact the gut microbiome and may reduce the diversity of gut bacteria.

·         Manage stress levels:

Stress can negatively affect gut health. Practice stress-reducing techniques like meditation, deep breathing, or yoga.

·         Prioritize sleep:

Getting enough sleep (7-9 hours) can positively impact gut health. Aim for consistent sleep patterns and improve sleep hygiene.

·         Drink plenty of water:

Water helps with digestion and may also be linked to increased gut bacterial diversity.

·         Use antibiotics wisely:

Overuse of antibiotics can disrupt the gut microbiome. Discuss antibiotic use with your healthcare provider.

·         Consider fibre-rich vegetarian diets:

Vegetarian diets, particularly those high in fibre, can be beneficial for gut health.

·         Exercise regularly:

Physical activity can positively impact gut health and help manage stress

Source:

https://my.clevelandclinic.org/health/body/25201-gut-microbiome