5 Natural Ways to Increase Gut-friendly Bacteria
Gut-friendly bacteria are a microorganism that lives in and on the human gut. They help to break down food and keep the digestive system working properly. Gut-friendly bacteria include the beneficial gut bacteria that help you digest your food and maintain a healthy digestive system. They can also repair your gut lining, aid in weight loss, and boost your metabolism. These bacteria also help to keep your immune system strong. Therefore, it's essential to support your gut with healthy gut flora. The best way to do this is through a prebiotic and probiotic diet, as eating a varied diet of whole foods is the most effective way to help your body maintain a healthy balance of good and bad bacteria in your digestive tract.
Increasing the number of good bacteria in your gut can help with several health issues, including:
- Weight loss
- Heart disease
- Cancer prevention
Gut-friendly bacteria include:
Lactobacillus – found in yoghurt and other fermented foods (such as sauerkraut). This bacterium helps to break down lactose into lactic acid, which helps to keep the colon healthy.
Bifidobacteria – found in natural probiotics yoghurt and kefir. These friendly bacteria help to produce short-chain fatty acids (SCFAs) that feed your cells and keep them healthy. SCFAs are made from carbohydrate fermentation by these bacteria, which ensures good digestion and a healthy immune system.
Bacteroides – are also known as "good" or "healthy" bacteria as they are helpful for a healthy digestive system and immune system.
Natural ways to increase gut-friendly bacteria:
Gut-friendly bacteria are an integral part of our health. It's been linked to everything from weight loss to anti-ageing, and it may also be the key to better digestion. The problem is that most people suffer from a gut imbalance, which can lead to digestive issues, inflammation and even autoimmune diseases like rheumatoid arthritis or lupus.
To help you get your gut back on track, here's a list of ways to support healthy bacteria in your body:
1) Eat a diverse range of foods:
There are a lot of doctors that suggest having probiotics for constipation. Eating a diverse range of foods high in probiotics is the best way to increase gut-friendly bacteria naturally. Diverse diets are vital for maintaining a healthy gut ecosystem. These types of foods you eat are important because they contain unique combinations of nutrients (called polyphenols) that affect the balance of good and bad bacteria in your digestive tract. For example, fibre-rich foods like fruits, vegetables and whole grains promote the growth of beneficial bacteria, while processed foods like white bread and pasta deplete these beneficial microorganisms.
2) Eat a fibre-enriched diet:
A fibre diet had more healthy gut bacteria than those who ate a low-fibre diet. The researchers also found that eating lots of insoluble fibre, like whole grains and bran, can increase your microbial diversity. Foods rich in soluble fibre — such as oatmeal, yoghurt, beans and peas — can also help you maintain a healthy gut microbiome. They help feed the good bacteria in your gut and keep them alive during digestion.
3) Eat fermented foods:
Fermented foods such as yoghurt and sauerkraut have probiotic properties that help maintain balance in the gut ecosystem by increasing the population of good bacteria while reducing harmful pathogens like yeast overgrowth (candida). Fermented foods are rich in probiotics — live cultures that have been preserved in a certain way (such as by fermentation) so that they can still grow when consumed. Fermentation involves anaerobic (oxygen-free) conditions that allow bacteria to thrive without killing off other microbes living there too. A diverse diet high in fermented foods may help promote more diversity in the gut microbiome, which could benefit overall health. For example, sauerkraut contains high levels of lactobacillus, which helps prevent colds and flu by strengthening immune cells and boosting their resistance to infection.
4) Eat prebiotic and probiotic foods:
In most cases, doctors suggest healthy probiotics for gut health bacteria. Prebiotics are food that feeds good bacteria in your gut, while probiotics are food that feeds harmful bacteria. Examples of prebiotic foods include onions, garlic, asparagus and artichokes. In addition to being delicious, these foods also contain fibre that helps feed good bacteria in your digestive system. Of course, there are plenty of other prebiotic foods out there, too — such as legumes (beans), bananas and mangoes — so you don't have to eat all those carbs just because they're delicious. Along with diet, you can also try having probiotic supplements, like Heatlvit's probiotic capsules. This probiotic supplement balances organisms, replace harmful bacteria with beneficial bacteria and improves the digestive system.
5) Eat whole grains:
Generally, whole grains contain a higher amount of fibre than refined grains (such as white bread). Fibre helps feed good bacteria in the gut and keep it healthy. Fibre also helps regulate blood sugar levels by slowing digestion and reducing insulin production. Whole grains are packed with fibre and other nutrients that feed your good bacteria. They also contain lignans which have been shown to boost the activity of healthy bacteria in the gut. So, a balanced diet with plenty of whole-grain products can help boost your gut health.