An eating regimen rich in prebiotics and probiotics provides nourishment for the good bacteria living in your gut, such as those found in fermented foods like sauerkraut, kimchi, and kefir.
A healthy diet should also contain plenty of indigestible fiber to provide food for the good bacteria in your gut. Try including some soluble fiber foods, like beans and lentils in your meals to boost this essential element.
1. Drink lots of water
Staying hydrated is crucial to gut health. Drinking water helps break down food into digestible form for easy digestion and absorption of nutrients, as well as wash away harmful bacteria that might have colonized the digestive tract.
Strive to drink 8 eight-ounce glasses of water every day as recommended by both NHS and experts.
Eating plenty of fruits and vegetables is beneficial to the gut microbiome, providing essential vitamins and minerals. Aim to consume five servings of colorful whole fruits and vegetables daily.
Try probiotic-rich yoghurts from supermarket refrigerator sections; look for brands such as Kefir, Kimchi, Kombucha or Sauerkraut which contain live cultures as these may provide beneficial probiotics. When selecting any probiotic product make sure it does not contain too much sugar!
Mushrooms are another amazing source of prebiotics and fibre. You can add them to soups or steam them before including them in salads; other great choices are garlic, onions, leeks and asparagus.
2. Eat plenty of fruit and vegetables
Diets high in fruits and vegetables are essential to gut health, providing essential vitamins, minerals, phytonutrients and fibre needed to support gut microbiome nutrition supply chains.
Fibre is best known for helping keep us regular, but it also fuels the good bacteria in your gut. Prebiotics – indigestible fiber found in prebiotic-rich foods like peas, lentils, wholegrain breads and brown rice as well as unflavoured yogurt (great if lactose intolerant), kimchi sauerkraut and kombucha can add additional soluble and insoluble fibre into our diets.
Avoid ultra-processed foods, which contain too much salt, sugar and unhealthy fats that can alter your gut microbiome. Instead, focus on eating whole, unprocessed foods like fresh fruits and veggies, lean meats, poultry, fish eggs as well as plant-based dairy such as yoghurt or kefir for best results. Also make sure you’re getting enough omega-3 fatty acids which may help combat certain inflammatory conditions as well as reduce your risk of cardiovascular disease and depression while improving mood.
3. Eat minimally processed foods
Every individual carries an intricate ecosystem in their gut known as their gut microbiome, comprised of bacteria that help synthesize vitamins, fight infections, and manage metabolism. Their health and happiness play a large part in your digestive wellness and overall well-being.
Diet can have an enormous effect on how bacteria form and multiply in our bodies, so for optimal results it is best to consume minimally processed foods, like fresh produce such as fruits and vegetables that contain important vitamins and minerals. A high fiber diet may also help regulate these bacteria.
Sugar may cause your good bacteria levels to diminish, leading to IBS symptoms. To help avoid triggers like these and keep IBS symptoms at bay, eating healthy, unprocessed and clean foods is key for good gut health.
The best gut-healthy foods contain both prebiotics and probiotics; you’ll find both in fermented foods such as kimchi, sauerkraut and tempeh. These fermented products contain beneficial bacteria that can reduce inflammation throughout your digestive tract and body while their prebiotic content serves as nourishment for these microorganisms. You’ll also find prebiotics in whole grains, legumes and fruits.
4. Avoid fried foods
An ideal gut environment relies on an intricate balance of bacteria that digest food, prevent infections, and regulate metabolism. Any disruption of this balance can result in symptoms like diarrhea, yeast infections and bloating – potentially even life threatening consequences!
Probiotics and prebiotics are one of the best ways to maintain gut health. Probiotics consist of live bacteria and yeast that colonize your digestive system with beneficial microbes that restore balance – such as those found in yogurt with Bifidobacterium or Lactobacillus as well as some dairy products.
Prebiotics are a type of fiber that cannot be broken down by our bodies but which good gut bacteria use as food, stimulating them to grow and restoring balance in our digestive tracts. Prebiotics can be found in foods like whole grains, bananas, onions, garlic and artichokes.
Fried foods can be harmful to your gut bacteria. The heat generated during frying can damage or kill these essential bacteria, while red meat may further strain it. Lean cuts of beef or pork such as round, loin or sirloin should be chosen when selecting lean cuts of beef or pork such as round loin sirloin for optimal digestive health. Also try to limit intake of chicken-fried steak, french fries, corn dogs or doughnuts – they contain oils that damage or kill gut microbiota and should be avoided altogether.
5. Take a probiotic supplement
An optimal gut microbiome is essential to both digestive health and overall well-being. A balanced ecosystem can reduce symptoms associated with conditions like IBS and diarrhea, constipation and bloating as well as reduce antibiotic usage – something which alters gut bacteria balance by leaving room for harmful organisms like bad bacteria, yeast or fungi to flourish and thrive in your gut microbiome.
Good bacteria is found naturally in many foods, such as yogurt, kefir and sauerkraut as well as whole grains, bananas and raw veggies as well as fermented foods like miso and kimchi. These sources supply your gut with prebiotics and probiotics which feed good bacteria colonies so they may thrive and flourish. Avoiding fried foods and limiting alcohol, sugar and artificial sweeteners is another great way to support gut bacteria. Furthermore, taking Ritual Synbiotic+ as part of your routine may also help restore the gut with beneficial bacteria. It contains a 3-in-1 clinically studied combination of probiotics, prebiotics and postbiotics in each capsule for maximum efficacy and beneficial bacteria targeting. Each traceable strain helps target unwanted flora that could compromise digestive health.
