Taking care of your gut bacteria (the microbiota) means taking care of your overall health. To pamper your gut bacteria and optimize your microbiota, the easiest way is by far through your diet.
Here are nine dietary measures that will help keep your gut healthy by feeding good bacteria and discouraging the growth of harmful microbes:
A very varied diet, especially when it comes to foods of vegetable origin, guarantees maximum diversification of intestinal bacteria. Increase your consumption of fresh vegetables and fruits to optimize your fiber intake and favor variety to ensure diversification of bacteria.
Leafy greens contain a certain type of sugar that feeds the good gut bacteria that help ward off more harmful microbes. This sugar, sulfoquinovose (SQ), is produced in plants by photosynthesis. Some of the microbes in your gut specialize in fermenting soluble fiber from fruits and vegetables, and the byproducts of this fermentation help nourish the cells in your colon, preventing health problems associated with IBS.permeable bowel. The main by-products of fermentation are short-chain fatty acids such as butyrate, propionate and acetate. These short-chain fatty acids help nourish and recalibrate your immune system and help prevent inflammatory disorders like asthma and Crohn’s disease. They also increase the number of specialized immune cells called regulatory T cells, which help prevent autoimmune reactions.
Eat traditionally fermented foods such as fermented vegetables, yogurt, kefir, kimchi, and kombucha. The fermentation process results in foods that are naturally high in live, beneficial bacteria and are simple and inexpensive to prepare at home.
Consume foods rich in prebiotics such as resistant starch found in green bananas, papaya and mango, as well as seeds and products such as potato starch, tapioca starch, brown rice flour and Shirataki noodles.
Consider taking a fiber supplement. An intake of 25 to 50 grams of fiber per 1000 calories consumed is a healthy goal. If you struggle to get enough fiber through your diet, consider supplementing with organic psyllium seed, flax seed, hemp seed or chia seed hulls.
Avoid artificial sweeteners. Research shows that aspartame causes the overgrowth of pathogenic bacteria in your intestines, such as Clostridium and Enterobacteriaceae.
Eat foods rich in polyphenols. Like prebiotics, polyphenols help nourish the good bacteria in your gut. Raw cocoa (dark chocolate), grape skins, Matcha green tea, onions, blueberries and broccoli are good sources.
Take a good quality probiotic supplement. Look for a dietary supplement that meets the following conditions to ensure its quality and effectiveness: The bacterial strains in the product must be able to survive the acid in your stomach and bile so that enough bacteria reach your intestines alive. The bacterial strains must have a beneficial effect on health. The activity of probiotics must be guaranteed throughout the manufacturing process, the storage period and the shelf life of the product.
Breastfeed your baby for at least six months to optimize his microbiota. Breast milk contains oligosaccharides (complex chains of simple sugars) whose main function is to nourish your baby’s intestinal flora. Commercial infant formula does not contain it.