My previous 2 posts explored the role of gut bacteria in health and disease. We’ve established that good bacteria are involved in vitamins production, maintenance of proper hormonal balance and immune function.
By contrast, “unhealthy” microorganisms may induce persistent low-grade inflammation in the gut and beyond. Such form of inflammation is a strong risk factor for many chronic diseases, including diabetes, rheumatoid arthritis, Alzheimer’s, and heart diseases. Furthermore, some bacterial species affect energy balance and can contribute to weight issues.
Hence keeping your gut microbiota in balance, is an important part of staying healthy and slim. So hereby are 5 tried and tested ways of nurturing the “good bugs”.
- Increase probiotics and prebiotics in your diet
Probiotics are beneficial live bacteria. Historically, we consumed plenty of live microorganisms by eating fresh foods from good soil and by fermenting foods to prevent spoilage. Today, however, our diets are practically devoid of probiotics, but often contain antibiotics, which kill good bacteria off. A double whammy! Fermented products like sauerkraut and kimchi, miso paste, yoghurt, kefir and raw cheeses contain good amounts of probiotics to “reseed” the gut with beneficial species.
Prebiotics – are essentially fibre. Fibre is indigestible for humans, but healthy gut bacteria thrive on it. Fruit and vegetables (especially raw ones), nuts, seeds, wholegrains and legumes are great prebiotic foods.
2. Consider a supplement.
Both pre- and probiotics can be taken as a supplement. However, there are hundreds of options on the market. So consult a knowledgeable nutritionist to get the most benefit and stay safe.
3. Opt for organic produce whenever possible.
Conventionally farmed meats often contain antibiotics, while non-organic produce can harbour residual pesticides and herbicides. Those substances can easily disrupt delicate microbiota balance.
4. Minimize sugar and sugar substitutes
Diets high in refined sugar and common artificial sweeteners (e.g. aspartame, sucralose) decrease beneficial bacteria in the gut, making it vulnerable for pathogens’ infestation.
5. Manage your stress.
Recent research shows that stress can change composition of gut microorganisms. The bacterial communities became less diverse and the numbers of potentially harmful species increase. Find a relaxation technique that works for you (listening to music, gardening, swimming or yoga) and practice it to calm the mind and nurture the body.
