Keeping a healthy gut is crucial. Nowadays, we’ve all heard how good bacteria in our gut leads to better health while bad bacteria can lead to a whole host of problems. Inflammation, digestive issues, and even some mood problems can all result from an unhealthy gut microbiome. So how do we actually keep our gut healthy, support the good bacteria, and kick out the bad? Here are three easy tips to start working on today:
Don’t Skip the Probiotic
Probiotics are a great way to start healing your gut. A good probiotic capsule actually contains live microorganisms or the good bacteria that we need. When you take a probiotic, you are helping to reintroduce this good bacteria into your system, which helps flush out the bad as well. It’s a great way to get a head start on balancing your microbiome. However, it’s easy to become overwhelmed when you see the long lines of probiotics in the store all claiming to be the best. Don’t worry! There are just a few things to keep in mind when shopping.
First, realize that there are lots of different types or strains of bacteria that are found in probiotics. Depending on what you need the probiotic for, you may need a certain strain. For example, Lactobacillus and Bifidobacterium are two great strains for mood. Another thing to keep in mind is how strong of a probiotic you may need. This would be something to talk over with your doctor, so be sure to ask! Probiotics in the store can range from one billion CFUs to upwards of thirty to fifty billion!
Lastly, you also want to consider whether you want a shelf-stable probiotic or a refrigerated one. Do you need something that you can take anywhere without worrying about keeping it cool or not? Both have their benefits! In any case, a probiotic is a fantastic tool in your gut health toolbox. Don’t skip it!
Keep the Fermented Foods in Stock
There is no shortage of delicious fermented foods that can also help fortify your gut back to health! Fermented foods are foods that undergo a special process called fermentation where they develop loads of healthy, good bacteria naturally. You can make them at home if you’re feeling adventurous, or you can usually find them at the store. Some great ones to keep in your diet are kimchi (a spicy Napa cabbage dish), sauerkraut, yogurt, kefir, miso, apple cider vinegar, kombucha, and tempeh. Play around with different types of fermented foods to see what you like! There are tons of recipes online to help you incorporate them into delicious recipes. Yummy food plus a healthy gut is a win-win situation!
Move Towards a Cleaner Diet
Besides eating fermented foods specifically, the other things you eat can either help or hinder your gut health journey. While having a piece of candy or a soda may not impact your long-term health, eating too many processed foods daily can have a negative impact on your gut microbiome. Inflammation, bad bacteria, and a slower digestive system can all be consequences of not having a varied diet full of whole foods. If keeping a healthy gut is paramount to you, lean towards foods that are whole, colorful, minimally processed, and with few ingredients.
Beautiful, richly colored produce helps introduce a ton of healthy vitamins and fiber which helps your digestion. Dairy without lots of fillers, sugars, and chemicals would also be a great start. Also, check out minimally processed proteins like fresh chicken breast, fatty fish like salmon, legumes, etc. A diet rich in whole, minimally processed foods can help create a happy environment in your gut to promote the growth of your good bacteria. Not to mention, eating more whole foods can just make you feel better period!
Keeping a healthy gut is not an insurmountable task. It’s actually pretty simple, and there are steps you can even take today to move you along towards a happier microbiome. Taking a good quality probiotic, snacking on fermented foods, and filling your diet with a variety of delicious whole foods are all great ways to get a handle on your gut health. It’s time to kick out some of the bad bacteria. It’s time for a new start in your health.