Our gut microbiome is essentially the cockpit or control center for the human body. Approximately 100 trillion bacteria live in our gut- both bacteria that helps our body function optimally and bacteria that does the exact opposite.
One of the best things we can do when it comes to our health is to keep a proper balance of bacteria within our gut microbiome.
Here are 5 eating strategies that can promote the health of your microbiome and change the status of your bacteria for the better:
Diversity is Key
While eating the same foods each day can be so convenient, it is not always the best idea when it comes to gut health. The more diverse the bacteria in our gut, the stronger our immune system will be. How do we achieve diverse gut bacteria? By eating a wide variety of foods! If oranges and apples were on your grocery list last week, lets try bananas and kiwis this week. Peppers and broccoli last week? Let’s shoot for onions, carrots, and asparagus this week.
Keep Track of Added Sugar Consumption
Try to keep added sugar in check at 25g or less each day. Excess added sugar can feed bad bacteria and yeast in a way that leads to fatigue, brain fog and bloating.
Consume Probiotics Daily
Whether it be in food or capsule form, a daily dose of probiotics is one of the absolute best ways to fuel the good bacteria in the gut. 2 TBSP of kimchi or sauerkraut, 6-8 oz Kombucha, or a few ounces of tempeh or natto is a great start.
Don’t Forget the Prebiotics
Prebiotic rich foods serve as the food for probiotics. Incorporating a serving or two of prebiotic rich foods with probiotic rich foods is a match made in heaven for gut microflora. Try adding dandelion greens to your salad with sauerkraut on top or sip on Kombucha with a meal that contains beans, asparagus, garlic or onion!
Monitor Stress Levels
Although stress does not always relate directly to eating, it can definitely alter the balance of bacteria in your gut. Your diet can be absolute perfection but if you are under a state of chronic stress, your gut bacteria will never be truly happy.
How do we begin to tackle chronic stress? Begin to wean off caffeine. Avoid blue light two hours before bed and begin a stress reduction modality that suits you. Daily meditation, acupuncture, yoga, and Tai Chi are among the most favorite of my clients.