How to Improve Your Microbiome in 10 Ways

A lot of the time, we take what’s happening inside our gut for granted. We think that as long as we’re not experiencing pain or any other digestive issues, everything must be alright. But the truth is, there’s a lot going on in our guts all the time, and it has a big impact on our overall health.

The microbiome is a collection of trillions of microbes that live in our intestines, and it’s crucial for digestion, nutrient absorption, and immunity. When the microbiome is out of balance, it can lead to a number of problems, including digestive issues, skin problems, and even mood disorders.

Fortunately, there are a number of things you can do to keep your microbiome healthy and balanced.

1. Eat a Diversity of Fruits and Vegetables

Eating a diversity of fruits and vegetables is one of the best things you can do for your microbiome. Not only do they provide essential nutrients, but they also contain prebiotics, which are food for the probiotics (good bacteria) in your gut.

Fruits and veggies are great sources of fiber, which is important for gut health. Fiber helps keep things moving along in the digestive system and helps feed the good bacteria in your gut. They also contain antioxidants, which help to protect the cells in your body from damage.

2. Eat Fermented Foods

Fermented foods are another great way to promote a healthy microbiome. Fermented foods contain live probiotics, which can help replenish the good bacteria in your gut.

Some fermented foods include yogurt, kimchi, sauerkraut, and kefir. When buying fermented foods, make sure to look for ones that say “live and active cultures” on the label.

3. Avoid Processed Foods and Added Sugar

Processed foods are one of the worst things you can eat for your microbiome. Processed foods are high in unhealthy fats, artificial ingredients, and preservatives, all of which can disrupt the delicate balance of microbes in the gut. Added sugar feeds bad bacteria and yeast, promoting their growth and leading to an imbalance in the gut.

4. Avoid Antibiotics Unless Absolutely Necessary

Antibiotics are a necessary evil when it comes to fighting bacterial infections. However, they can also kill the good bacteria in your gut, so they should be used sparingly.

If you do need to take antibiotics, talk with your doctor about taking a probiotic supplement as well. Probiotics can help replenish the good bacteria in your gut that’s been lost due to the antibiotics. You can also eat more fermented foods to help replenish the good bacteria in your gut.

5. Get Plenty of Exercise

Exercise is not only good for your overall health, but it’s also good for your microbiome. Exercise helps increase the production of short-chain fatty acids, which are a food source for gut bacteria. It also helps improve blood flow to the gut, reduce inflammation, and promote the growth of good bacteria.

6. Manage Your Stress Levels

Stress can have a negative impact on your gut health, so it’s important to find ways to reduce it in your life. Meditation, yoga, and spending time in nature are all great ways to reduce stress.

7. Limit Your Alcohol Intake

Drinking too much alcohol can disrupt the balance of microbes in your gut. Although beer and other alcoholic beverages contain probiotics, the alcohol content can offset the benefits, so it’s best to limit your intake.

If you do drink alcohol, make sure to drink plenty of water as well. Alcohol can cause dehydration, which can lead to digestive problems.

8. Get Enough Sleep

Sleep is crucial for overall health, but it’s also important for gut health. When you’re sleep-deprived, your body produces more stress hormones, which can have a negative impact on your gut.

A healthy sleeping habit is important for a healthy gut. Most adults need 7-8 hours of sleep per night. Kids and teens need even more — up to 10-12 hours — to help their bodies grow and develop.

9. Drink Plenty of Water

Water is essential for keeping your body hydrated and flushing out toxins. It also helps to promote a healthy digestive system by keeping things moving along smoothly. Make sure to drink plenty of water throughout the day to keep your microbiome healthy and happy.

It’s recommended that you drink eight 8-ounce glasses of water per day to stay properly hydrated. If you’re sweating a lot or exercising vigorously, you may need even more water than that.

10. Top up with Supplement

If you’re not getting enough of the good bacteria from your diet, you can supplement with a probiotic. Probiotics are live bacteria that help to replenish the good bacteria in your gut.

Some probiotic supplements contain just one type of bacteria, while others contain a mix of different strains. It’s important to choose a probiotic supplement that contains live and active cultures. You can find probiotic supplements at most health food stores or online. Be sure to take them as directed on the package for best results.

BONUS: See a Doctor If You’re Experiencing Digestive Issues

If you’re experiencing digestive issues, it’s important to see a doctor. They can help to identify the root cause of the problem and recommend the best course of treatment.

If you’re experiencing chronic digestive issues, you may have a condition called dysbiosis. Dysbiosis is an imbalance of microbes in the gut that can lead to a variety of health problems. These problems can include gas, bloating, diarrhea, constipation, and fatigue.

The Bottom Line

The gut microbiome is a complex and intricate system, and it’s important to do everything you can to keep it healthy. Therefore, keeping your microbiome healthy is important for overall health.

While there’s no one-size-fits-all solution to dysbiosis, there are a few things you can do to help. Eating a healthy diet, getting enough exercise, and managing stress can all help to improve your gut health. By following the tips above, you can promote a healthy gut and a healthy body.