Support healthy gut bacteria -
In fact, without the gut microbiome, it would be very difficult to survive. However, new evidence suggests that babies may come in contact with some microbes while inside the womb 4 , 5 , 6.
As you grow, your gut microbiome begins to diversify, meaning it starts to contain many different types of microbial species. Higher microbiome diversity is considered good for your health 7. Therefore, there are a number of different ways in which the gut microbiome can affect key bodily functions and influence your health.
The gut microbiome affects the body from birth and throughout life by controlling the digestion of food, immune system, central nervous system and other bodily processes. There are thousands of different types of bacteria in your intestines, most of which benefit your health.
An imbalance of healthy and unhealthy microbes is sometimes called gut dysbiosis, and it may contribute to weight gain Several well-known studies have shown that the gut microbiome differed completely between identical twins, one of whom had obesity and one of whom did not.
This demonstrated that differences in the microbiome were not genetic 22 , Interestingly, in one study, when the microbiome from the twin with obesity was transferred to mice, they gained more weight those that had received the microbiome of the other twin, despite both groups eating the same diet Fortunately, probiotics are good for a healthy microbiome and can help with weight loss.
Nevertheless, studies suggest that the effects of probiotics on weight loss are probably quite small, with people losing less than 2. Gut dysbiosis may lead to weight gain, but probiotics can potentially restore gut health and help reduce weight.
The microbiome can also affect gut health and may play a role in intestinal diseases like irritable bowel syndrome IBS and inflammatory bowel disease IBD 25 , 26 , The bloating, cramps and abdominal pain that people with IBS experience may be due to gut dysbiosis.
This is because the microbes produce a lot of gas and other chemicals, which contribute to the symptoms of intestinal discomfort Certain Bifidobacteria and Lactobacilli , which are found in probiotics and yogurt, can help seal gaps between intestinal cells and prevent leaky gut syndrome.
These species can also prevent disease-causing bacteria from sticking to the intestinal wall 29 , In fact, taking certain probiotics that contain Bifidobacteria and Lactobacilli can reduce symptoms of IBS A healthy gut microbiome controls gut health by communicating with the intestinal cells, digesting certain foods and preventing disease-causing bacteria from sticking to the intestinal walls.
Interestingly, the gut microbiome may even affect heart health Certain unhealthy species in the gut microbiome may also contribute to heart disease by producing trimethylamine N-oxide TMAO.
TMAO is a chemical that contributes to blocked arteries, which may lead to heart attacks or stroke. Certain bacteria within the microbiome convert choline and L-carnitine, both of which are nutrients found in red meat and other animal-based food sources, to TMAO, potentially increasing risk factors for heart disease 34 , 35 , However, other bacteria within the gut microbiome, particularly Lactobacilli , may help reduce cholesterol when taken as a probiotic Certain bacteria within the gut microbiome can produce chemicals that may block arteries and lead to heart disease.
However, probiotics may help lower cholesterol and the risk of heart disease. The gut microbiome also may help control blood sugar, which could affect the risk of type 1 and 2 diabetes. One recent study examined 33 infants who had a genetically high risk of developing type 1 diabetes.
It found that the diversity of the microbiome dropped suddenly before the onset of type 1 diabetes. It also found that levels of a number of unhealthy bacterial species increased just before the onset of type 1 diabetes Another study found that even when people ate the exact same foods, their blood sugar could vary greatly.
This may be due to the types of bacteria in their guts The gut microbiome plays a role in controlling blood sugar and may also affect the onset of type 1 diabetes in children.
First, certain species of bacteria can help produce chemicals in the brain called neurotransmitters. Therefore, the gut microbiome may also affect brain health by helping control the messages that are sent to the brain through these nerves 42 , A number of studies have shown that people with various psychological disorders have different species of bacteria in their guts, compared to healthy people.
This suggests that the gut microbiome may affect brain health 44 , A small number of studies have also shown that certain probiotics can improve symptoms of depression and other mental health disorders 46 , The gut microbiome may affect brain health by producing brain chemicals and communicating with nerves that connect to the brain.
There are many ways to improve your gut microbiome , including:. Eating a wide variety of high-fiber and fermented foods supports a healthy microbiome. Taking probiotics and limiting antibiotics can also be beneficial. The gut microbiome plays a very important role in your health by helping control digestion and benefiting your immune system and many other aspects of health.
An imbalance of unhealthy and healthy microbes in the intestines may contribute to weight gain, high blood sugar, high cholesterol and other disorders. To help support the growth of healthy microbes in your gut, eat a wide variety of fruits, vegetables, whole grains and fermented foods.
Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Your gut bacteria play several important roles in your health.
Here's how your gut bacteria can influence your weight. Are probiotics good for your digestive health? We explain the connection, plus the benefits and risks to these healthy bacteria. Probiotics contain live microorganisms that can support and enhance your healthy gut bacteria. This article reviews whether timing matters when it….
Blind loop syndrome is a rare condition that occurs when food stops moving through or slows down through part of your small intestines. While improving your gut health can reduce gastrointestinal issues, it is also key in supporting and regulating body functions and keeping your systems running healthily.
Simply put, your gut, also known as your gastrointestinal tract, breaks down food to provide essential nutrients throughout the body. Your GI tract is also essential in fighting off infectious agents and is linked to a healthy immune system, endocrine system and cardiovascular system.
The health of your gut also impacts the health of your brain. A healthy gut supports a healthy mood and promotes mental wellness.
In fact, research has shown that gut bacteria may be associated with your risk of depression. It should be no surprise that the foods you consume daily play a big role in keeping your gut healthy.
To better understand the foods that can immediately impact your gut health, we share expert advice from Carolyn Williams, Ph.
When looking for foods that significantly impact your gut health, Williams recommends focusing on minimally processed whole foods, particularly fermented foods and fiber-rich foods like vegetables and fruit.
These gut-healthy foods typically fall into two groups: probiotics and prebiotics. Let's dive in! Pictured Recipe: Grilled Artichokes. Probiotics are beneficial bacteria in fermented foods. A study published in Cell found that adding probiotic foods to your daily diet is one of the best ways to boost your overall gut health.
However, Williams notes that there is a disconnect between perception and reality regarding probiotics. People tend to think that probiotics are the over-the-counter supplements your doctor may recommend to counteract the negative effects of an antibiotic.
But probiotics are those good gut bacteria. When purchasing these foods at your local market or grocery, the key is to make sure you buy them from the refrigerated section.
Heat kills many types of bacteria—both bad and good—so most probiotic foods are refrigerated. You'll also want to read the ingredients labels to ensure that you choose a brand that includes live active cultures.
When asked about supplements, Williams explains that while they may not harm, the research is inconclusive about their effectiveness. Williams recommends eating probiotic foods daily or even multiple times a day.
Including these powerful probiotic foods in your diet can help to improve your gut health quickly. Plain nonfat Greek yogurt is a powerhouse for gut-healthy probiotics and protein that support the immune system.
Try pairing probiotic-rich yogurt with prebiotic-filled oats and fruit for a delicious, gut-health power meal. Read the ingredient label to ensure that the yogurt you choose isn't also full of added sugar. A staple in Korean cuisine, kimchi is a spicy, fermented cabbage dish filled with probiotics to promote a healthy gut.
In addition to its gut health properties , kimchi is made with cruciferous vegetables that contain nutrients with powerful antioxidant properties that may help prevent some types of cancer.
Kefir is a dairy-based drink that often contains more probiotics and protein than regular yogurt. A review article published in Frontiers in Nutrition indicates that consuming kefir may help improve your gut microbiome by reducing inflammation and gut permeability.
Additionally, research, such as a study in PharmaNutrition , suggests that kefir may help reduce your risk of cardiovascular disease. As with yogurt, check the ingredients label to limit added sugar. Our 3-Ingredient Overnight Berry Muesli is the perfect breakfast for your busy mornings.
Kombucha is a fermented, fizzy tea drink that may contain fruit juice, spices or other flavors. It's loaded with probiotics and may be one of the easiest ways to boost probiotic intake each day since there are so many flavors to pour and sip.
A study published in Critical Reviews in Food Science and Nutrition showed that consuming kombucha can help protect against comorbidities associated with obesity, such as high cholesterol and type 2 diabetes. A staple in German cuisine, sauerkraut is a pickled cabbage dish similar to kimchi.
To get the healthy probiotics, avoid sauerkraut that's been pasteurized and is sitting on a grocery shelf at room temperature. Purchase sauerkraut in the refrigerated section and read the labels to ensure it includes active, live cultures for gut-health benefits.
Tempeh is a traditional Indonesian food made from compressing fermented soybeans into a cake-like form. It is both a probiotic due to the fermentation and a prebiotic due to the soybeans , making tempeh one of the most important foods you can include to stimulate probiotic bacteria growth in the gut.
Prebiotics are types of fiber that are not digested in the small intestine and instead travel to the colon, where they are fermented to provide "food" for gut-healthy probiotics. Williams shares, "The good bacteria, or probiotics, need food to live on.
Think of prebiotics as food for the probiotics. In addition to their gut-health benefits, fiber-rich foods offer a wide range of health benefits: they keep you full longer, help reduce your risk for certain cancers, prevent blood sugar spikes, lower cholesterol and improve your heart health.
The easiest way to get enough prebiotics into your diet is by eating plenty of vegetables and fruit. So if you are getting your five servings of vegetables and fruits every day, you are probably doing OK with prebiotics," says Williams.
Artichokes are an excellent source of inulin, a type of fiber that acts as a prebiotic. Additionally, artichokes provide other benefits , such as improving bone health, protecting your brain and supporting your blood pressure.
Dragon fruit isn't just a beautiful, brightly colored fruit but also provides health benefits , including gut-related ones. Dragon fruit is rich in fiber and is one of the best fruits to help relieve constipation.
Optimize Gut Support healthy gut bacteria Bacreria a Plant-Based Diet. A plant-based diet can bacteeria health and Collagen and Anti-Aging disease by feeding Supportt good hexlthy in your Suppor tract. Trillions batceria bacteria live in your digestive tract and play an important role Support healthy gut bacteria health. Of the thousands of species of gut microbes that live in your gut, however, some are healthy for your body—while others are not. A healthful plant-based diet improves the health and diversity of your gut microbes, preventing and treating conditions like obesity, diabetes, heart disease, and inflammation associated with autoimmune diseases. High-fiber foods feed the healthy bacteria that improve immune function, reduce inflammation and chronic disease, and even help regulate mood. Prebiotics feed healthy bacteria.Support healthy gut bacteria -
According to a large review in the journal Nutrients , what you eat directly influences the makeup of bacteria in your gut. A healthy gut helps keep chronic diseases like heart disease and cancer at bay, reduces inflammation, keeps your brain healthy and helps you maintain a healthy weight.
A study published in Nature Microbiology suggests that a healthy microbiome can even help with depression. It's never too late to change your diet to support better gut bacteria.
The same Nutrients review suggests that switching from a mostly animal-based diet to a mostly plant-based diet and vice versa can change the makeup of your microbiome in as little as 24 hours—for better or for worse.
So how do you improve your own microbiome? Eat more: Probiotics, prebiotics, fiber, polyphenols and fermented foods. Eat less: Artificial sweeteners, red meat, processed foods and alcohol. Here, we break down each category and explain what each one means.
Probiotics are the beneficial bacteria that live in your gut and can be found in fermented foods like sauerkraut, kimchi, miso and yogurt. Eating foods that are naturally rich in probiotics adds good bacteria to your gut. The most common types of good bacteria are Lactobacillus and Bifidobacterium , with each having its own specific strains.
In addition to helping balance your gut bacteria and prevent chronic disease, probiotics can help if you have diarrhea, boost your immunity and keep your heart and skin healthy. Sauerkraut is made from cabbage and salt.
During the fermentation process, microorganisms eat the sugar present in cabbage and produce carbon dioxide and acids. The probiotics created during fermentation assist with digestion and add good bacteria to your gut. Try to make your own sauerkraut. Most store-bought sauerkraut is pasteurized, which kills bad bacteria as well as the beneficial bacteria created through fermentation.
One cup of sauerkraut has 4 grams of fiber, per the USDA. Probiotics in the gut use fiber as fuel. Enjoy sauerkraut with grilled chicken, substitute it for pickles on a sandwich or burger, add it to potato salad, or put it on a cheese plate and serve your friends something good for their guts.
Kimchi, also fermented cabbage, is the spicy Korean cousin of sauerkraut. It can have scallions, radishes and shrimp added to give it more flavor. Look for it in the refrigerated section near sauerkraut, other Asian sauces and pickles, or better yet make your own to maximize probiotic content.
Kimchi is delicious added to a fried rice bowl with veggies and an egg. Kefir is like drinkable yogurt. It's made when kefir grains, which are colonies of yeast and lactic acid bacteria, ferment the sugars in milk, giving it a slightly thicker consistency and tart flavor.
Similar to yogurt, kefir is packed with probiotics, as long as the store-bought brand you buy uses milk that is pasteurized prior to the fermentation process. Pasteurization before fermentation ensures kefir contains live and active probiotics when you consume it. Buy plain kefir instead of flavored to skip added sugars or make your own kefir.
Due to fermentation, kefir has a slightly tart and acidic taste, which makes it a tasty addition to a breakfast smoothie in place of milk. Or try substituting kefir for milk in one of our overnight oats recipes for a healthy combo of probiotics and fiber. Kombucha is a tart, fizzy tea made by adding a SCOBY symbiotic colony of bacteria and yeast and sugar to green or black tea.
It's then fermented for a week or more. During fermentation, alcohol and gases are produced, giving the kombucha natural carbonation. The amount of alcohol is usually less than 0. Pasteurization is used to limit alcohol content, which means commercial kombucha contains few if any probiotics.
To keep the alcohol levels down on your homemade kombucha brew, make sure to keep it cold and refrigerated and shorten the fermentation time.
You could also try using a different type of tea. One study in the journal Nutrients found that kombucha made with rooibos tea had lower ethanol a type of alcohol and acetic acid aka vinegar acid concentrations compared to kombucha made with black or green tea.
When fermenting tea, lactic acid bacteria are produced, which are known to function as a probiotic. When consuming kombucha made from green tea, you'll also get the antioxidant properties associated with tea. Keep in mind that some kombuchas, like those made from black tea, contain caffeine.
Others have artificial sweeteners, which can negatively alter gut bacteria and defeat the purpose of drinking it , so read labels—or make your own. Miso is a fermented paste made from soybeans, barley or rice. Similar to other fermented foods, beneficial bacteria are produced in the fermentation process.
You'll also get some protein if you eat miso made from soybeans. A little bit goes a long way, which is good since miso is also high in sodium. Miso is great added to sauces, dressings and soup bases.
Try it on this Miso-Maple Salmon. Tempeh is similar to tofu in that it's made from soybeans, but unlike tofu, tempeh is a fermented food, so it contains probiotics.
Tempeh is made when soybeans are fermented and then pressed into a cake. It can then be grilled, sautéed or baked. Tempeh is high in protein, making it a good option for vegetarians and vegans. It's also packed with B vitamins, calcium, manganese, zinc and copper. Try marinating then grilling tempeh and add it to a salad.
Yogurt is probably the most popular probiotic and for a good reason. It's made when good bacteria are added to milk, where they metabolize lactose to form lactic acid and other beneficial microbes.
A quick look at the ingredients list will also show you if there are bacteria in the yogurt. Do you have trouble digesting lactose?
The probiotics in yogurt help digest some of the lactose milk sugar , so if you're lactose intolerant, you may be able to enjoy yogurt and kefir. If you don't eat dairy, many companies now make dairy-free and vegan yogurts that contain probiotics.
Pictured Recipe: Muesli with Raspberries. When you're trying to establish more probiotic bacteria in your gut, you need to feed them with prebiotics so they can flourish and keep making more good bacteria. But don't get bogged down in the scientific names.
In fact, you won't see most of these compounds listed on a label because they are present in foods that don't have labels—like fruits and vegetables. Focus on a variety of whole foods.
Apricots, dried mango, artichokes, leeks, almonds, pistachios and legumes, as well as polyphenol-rich foods, such as blueberries, strawberries, prunes, apples, flaxseed, olives and extra-virgin olive oil, are extra-high in prebiotics, Rossi writes in her book, Love Your Gut. Though commonly referred to as Jerusalem artichokes, this tuber isn't an artichoke at all but rather a part of the sunflower family.
Also known as sunchoke, sunroot or wild sunflower, they look similar to gingerroot. One cup of Jerusalem artichokes delivers 2. Thiamin a B vitamin supports healthy hair, skin and nails, and iron helps form red blood cells. Try sunchokes roasted with olive oil and garlic or raw in salads they have a texture similar to water chestnuts.
Leeks are high in good-for-the-gut fructans. According to the USDA , 1 cup of leeks has 1. Leeks can be added to almost any dish—try adding them to an omelet or sautéing them to mix with roasted potatoes.
Alternatively, rub whole leeks with oil and grill briefly; then toss with your favorite vinaigrette. Try our Oven-Braised Leeks that require only 15 minutes of prep.
Onions are chock-full of inulin, fructans and fructooligosaccharides FOS. Not only are FOS prebiotics that help build up gut flora, but according to a review of the literature published in the International Journal of Molecular Sciences , they also help to improve a plethora of conditions, including diarrhea, osteoporosis, atherosclerosis, gastrointestinal disorders, cardiovascular disease and Type 2 diabetes.
Onions are highly versatile: Add to soup or salad, grill and put on top of a turkey burger, or roast with herbs and serve as a side. According to the USDA , 1 cup of raspberries has a whopping 8 g of fiber, about one-third of your Daily Value DV. Raspberries are a rich source of polyphenols, potent antioxidants that your gut microbes love to nosh.
According to a review in the journal Neural Regeneration Research , polyphenols act as prebiotics by enhancing the growth of beneficial bacteria and inhibiting the growth of pathogens. Raspberries are delicious when eaten fresh but are just as nutritious purchased frozen and thrown into a smoothie.
Or add them to yogurt, oatmeal or high-fiber cereal. Many steer clear of beans for fear of having gas, but flatulence is actually a good sign that your gut bacteria are hard at work. When the fiber in beans and legumes, such as black beans, chickpeas, peas, lentils and white beans, reaches the large intestine colon , it's still intact.
It's there that gut bacteria feed on them. This process is called fermentation. The U. Food and Drug Administration estimates that 80 percent of antibiotics are actually used in animal agriculture.
Exercising, getting enough sleep, and managing stress can all have a positive impact on your gut microbes. Packed with glucosinolates that fight inflammation and cancer. Crowds out unhealthy bacteria and boosts nutrient absorption. Start today! In fact, they outnumber our human cells!
Eating foods that are good for these microbes is important for our health, including digestion, immunity, weight management, and even mental health.
Noah Praamsma, MS, RDN , Nutrition Education Coordinator, Physicians Committee for Responsible Medicine. Do you have high cholesterol? Trouble losing weight? Learn more about gut bacteria by downloading our free e-book.
Presentation by Leigh Frame, PHD given on July of at the International Conference on Nutrition in Medicine in Washington D. Gut Bacteria Optimize Gut Health With a Plant-Based Diet. How can I increase good bacteria in my gut? Fill Up on Fiber.
Pick Prebiotic-Rich Foods. Try Probiotic Foods. Avoid Animal Products. Limit Fats. Avoid Unnecessary Antibiotics. Practice a Healthy Lifestyle. Boost Healthy Gut Bacteria With Plant-Based Foods.
Join the Day Vegan Kickstart! Try these plant-based recipes Recipe Tempeh Sloppy Joes. Recipe Broccoli Burritos. Recipe Yes-You-Can Black Bean Chili. Recipe Facon Bacon. Recipe Sweet Corn and Cabbage Salad. Recipe Irresistible White Bean Dip.
Mayo Bacterja offers appointments in Arizona, Florida and Minnesota and at Mayo Clinic Exercise and cancer prevention System locations. Probiotics are foods or supplements that contain live microorganisms haelthy Support healthy gut bacteria maintain Suppprt improve the "good" bacteria normal microflora in the body. Prebiotics are foods typically high-fiber foods that act as food for human microflora. Prebiotics are used with the intention of improving the balance of these microorganisms. Probiotics are in foods such as yogurt and sauerkraut. Prebiotics are in foods such as whole grains, bananas, greens, onions, garlic, soybeans and artichokes. We include products we Improve athletic strength are useful for Improve athletic strength Suppoort. If you buy through links on SSupport page, we may earn a small commission. Medical News Today only shows you brands and products that we stand behind. There are numerous ways a person can improve gut health naturally. For example, by taking probiotics, eating fermented foods, and consuming prebiotic fiber.
New research Best natural diuretics Improve athletic strength bacferia of guy from prostate biopsies. Fat burning home workouts at work is linked to high blood pressure.
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Try Supprt them into gug or more daily meals vut the biggest benefit. Sip a yogurt smoothie for breakfast, or bacteeria a forkful or two of sauerkraut alongside your sandwich at lunch. Research has shown that a traditional Western diet — heavy on fat, sugar, and animal meat — creates a toxic environment for healthy microbes and can even change the proportion of different types of bacteria inside your body, she says.
In short, your healthy gut microbes will suffer on a diet of hot dogs and French fries. What beneficial bacteria love, says Fung, is fiber. When fiber enters your digestive system, enzymes from the microbiota help to break it down, producing substances called short-chain fatty acids.
Experts think that having more of these fatty acids changes the pH inside your colon, making it less hospitable to some damaging types of microorganisms. Vegetables and fruits also contain healthy fiber. Other good prebiotic sources include garlic, bananas, onions, asparagus, and seaweed.
Over all, the goal should be to make sure your diet contains a good balance of probiotics and prebiotics. If you feed your gut well, it may repay you in better health.
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April 6, Nourish the healthy bacteria in your digestive tract with a mix of Suport and prebiotics. Some good prebiotic options are beans and whole grains.
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: Support healthy gut bacteria| Helpful Links | Research from suggested that prebiotics may help probiotics become more tolerant to certain environmental conditions, including pH and temperature changes. People who want to enhance their gut health may wish to include more of the following prebiotic-rich foods in their diet:. Eating a lot of sugar or artificial sweeteners may cause gut dysbiosis, which is an imbalance of gut microbes. The authors of a study in animals suggested that the standard Western diet, which is high in sugar and fat, negatively affects the gut microbiome. In turn, this can influence the brain and behavior. Another animal study reported that the artificial sweetener aspartame increases the number of some bacterial strains that are linked with metabolic disease. Metabolic disease refers to a group of conditions that increase the risk of diabetes and heart disease. Research has also indicated that human use of artificial sweeteners can negatively impact blood glucose levels due to their effects on gut flora. This means that artificial sweeteners may increase blood sugar despite not actually being a sugar. Managing stress is important for many aspects of health, including gut health. Animal studies have suggested that psychological stressors can disrupt the microorganisms in the intestines, even if the stress is only short-lived. In humans, a variety of stressors can negatively affect gut health, including:. Some stress management techniques include meditation, deep breathing exercises, and progressive muscle relaxation. Although it is often necessary to take antibiotics to combat bacterial infections, overuse is a significant public health concern that can lead to antibiotic resistance. Antibiotics are also damaging to the gut microbiota and immunity, with some research reporting that even 6 months after their use, the gut still lacks several species of beneficial bacteria. As a result, the CDC recommend that people discuss antibiotics and alternative options with their doctor before use. Regularly exercising contributes to good heart health and weight loss or weight maintenance. Research has also suggested that it may also improve gut health, which may, in turn, help control obesity. Working out may increase species diversity. A study found that athletes had a larger variety of gut flora than nonathletes. However, the athletes also ate a different diet to the control group, which could account for the differences in their microbiomes. The Physical Activity Guidelines for Americans recommend that adults engage in at least minutes of moderate intensity exercise each week, along with muscle strengthening activities on 2 or more days each week. A animal study indicated that irregular sleep habits and disturbed sleep can have negative outcomes for the gut flora, which may increase the risk of inflammatory conditions. Establish healthful sleep habits by going to bed and getting up at the same time each day. Adults should get at least 7 hours of sleep per night. Just as antibiotics can disrupt the gut microbiota, so too can disinfectant cleaning products, according to the results of one study. The research analyzed the gut flora of over infants ages 3—4 months. The researchers found that those who lived in homes where people used disinfectant cleaning products at least weekly were twice as likely to have higher levels of Lachnospiraceae gut microbes, a type associated with type 2 diabetes and obesity. At age 3, these infants had a higher body mass index BMI than children without exposure to such high levels of disinfectants. Smoking affects gut health as well as the health of the heart and lungs. It also greatly increases the risk of cancer. A review of research published over a year period found that smoking alters the intestinal flora by increasing potentially harmful microorganisms and decreasing the levels of beneficial ones. These effects may increase the risk of intestinal and systemic conditions, such as inflammatory bowel disease IBD. Studies have demonstrated a significant difference between the gut microbiomes of vegetarians and those of people who eat meat. For example, in one small study , people with obesity followed a strict vegetarian diet that eliminated all animal products, including meat, dairy, and eggs, for 1 month. At the end of the study, the participants had lower levels of gut inflammation due to the altered types of gut microbes. They had also lost weight. By making appropriate lifestyle and dietary changes, people can alter the diversity and number of microbes in their gut for the better. Positive changes a person can make include taking probiotics, following a fiber-rich vegetarian diet, and avoiding the unnecessary use of antibiotics and disinfectants. Other simple lifestyle changes a person can make include getting enough sleep and exercising regularly. However, a person should talk to their doctor before making any drastic changes to their diet. This is because for some people, such as those with irritable bowel syndrome or other medical conditions, probiotics and fiber-rich or vegetarian diets may not be helpful. The gut microbiome affects many aspects of human health, and the foods people eat can have a huge impact on the bacteria in their gut. Learn about the…. Probiotics foods contain live, healthful bacteria that may help promote better gut health. In this article, we list the best probiotic foods and ways…. The microbiome diet aims to promote good bacteria in the gut. Learn if it works, foods to eat, foods to avoid, and the pros and cons. The tens of trillions of microbes that live in the gut have some important implications for health, but do you know what they are? We investigate. Probiotics may benefit overall health as well as gut function. Here are some vetted products to try. My podcast changed me Can 'biological race' explain disparities in health? Why Parkinson's research is zooming in on the gut Tools General Health Drugs A-Z Health Hubs Health Tools Find a Doctor BMI Calculators and Charts Blood Pressure Chart: Ranges and Guide Breast Cancer: Self-Examination Guide Sleep Calculator Quizzes RA Myths vs Facts Type 2 Diabetes: Managing Blood Sugar Ankylosing Spondylitis Pain: Fact or Fiction Connect About Medical News Today Who We Are Our Editorial Process Content Integrity Conscious Language Newsletters Sign Up Follow Us. Medical News Today. Health Conditions Health Products Discover Tools Connect. Medically reviewed by Cynthia Taylor Chavoustie, MPAS, PA-C — By Jayne Leonard on May 28, Probiotics and fermented foods Prebiotic fiber Eat less sugar Reduce stress Avoid taking antibiotics Exercise Sleep Avoid disinfectants Quit smoking Vegetarian diet Summary. Probiotics are beneficial bacteria in fermented foods. A study published in Cell found that adding probiotic foods to your daily diet is one of the best ways to boost your overall gut health. However, Williams notes that there is a disconnect between perception and reality regarding probiotics. People tend to think that probiotics are the over-the-counter supplements your doctor may recommend to counteract the negative effects of an antibiotic. But probiotics are those good gut bacteria. When purchasing these foods at your local market or grocery, the key is to make sure you buy them from the refrigerated section. Heat kills many types of bacteria—both bad and good—so most probiotic foods are refrigerated. You'll also want to read the ingredients labels to ensure that you choose a brand that includes live active cultures. When asked about supplements, Williams explains that while they may not harm, the research is inconclusive about their effectiveness. Williams recommends eating probiotic foods daily or even multiple times a day. Including these powerful probiotic foods in your diet can help to improve your gut health quickly. Plain nonfat Greek yogurt is a powerhouse for gut-healthy probiotics and protein that support the immune system. Try pairing probiotic-rich yogurt with prebiotic-filled oats and fruit for a delicious, gut-health power meal. Read the ingredient label to ensure that the yogurt you choose isn't also full of added sugar. A staple in Korean cuisine, kimchi is a spicy, fermented cabbage dish filled with probiotics to promote a healthy gut. In addition to its gut health properties , kimchi is made with cruciferous vegetables that contain nutrients with powerful antioxidant properties that may help prevent some types of cancer. Kefir is a dairy-based drink that often contains more probiotics and protein than regular yogurt. A review article published in Frontiers in Nutrition indicates that consuming kefir may help improve your gut microbiome by reducing inflammation and gut permeability. Additionally, research, such as a study in PharmaNutrition , suggests that kefir may help reduce your risk of cardiovascular disease. As with yogurt, check the ingredients label to limit added sugar. Our 3-Ingredient Overnight Berry Muesli is the perfect breakfast for your busy mornings. Kombucha is a fermented, fizzy tea drink that may contain fruit juice, spices or other flavors. It's loaded with probiotics and may be one of the easiest ways to boost probiotic intake each day since there are so many flavors to pour and sip. A study published in Critical Reviews in Food Science and Nutrition showed that consuming kombucha can help protect against comorbidities associated with obesity, such as high cholesterol and type 2 diabetes. A staple in German cuisine, sauerkraut is a pickled cabbage dish similar to kimchi. To get the healthy probiotics, avoid sauerkraut that's been pasteurized and is sitting on a grocery shelf at room temperature. Purchase sauerkraut in the refrigerated section and read the labels to ensure it includes active, live cultures for gut-health benefits. Tempeh is a traditional Indonesian food made from compressing fermented soybeans into a cake-like form. It is both a probiotic due to the fermentation and a prebiotic due to the soybeans , making tempeh one of the most important foods you can include to stimulate probiotic bacteria growth in the gut. Prebiotics are types of fiber that are not digested in the small intestine and instead travel to the colon, where they are fermented to provide "food" for gut-healthy probiotics. Williams shares, "The good bacteria, or probiotics, need food to live on. Think of prebiotics as food for the probiotics. In addition to their gut-health benefits, fiber-rich foods offer a wide range of health benefits: they keep you full longer, help reduce your risk for certain cancers, prevent blood sugar spikes, lower cholesterol and improve your heart health. The easiest way to get enough prebiotics into your diet is by eating plenty of vegetables and fruit. So if you are getting your five servings of vegetables and fruits every day, you are probably doing OK with prebiotics," says Williams. Artichokes are an excellent source of inulin, a type of fiber that acts as a prebiotic. Additionally, artichokes provide other benefits , such as improving bone health, protecting your brain and supporting your blood pressure. Dragon fruit isn't just a beautiful, brightly colored fruit but also provides health benefits , including gut-related ones. Dragon fruit is rich in fiber and is one of the best fruits to help relieve constipation. Try including dragon fruit in a morning smoothie for a beautiful, delicious, gut-healthy treat. Garlic works overtime for gut health as a prebiotic, providing food for the good bacteria in your gut. It also has antibacterial and antiviral properties that help support your immune system. There are tons of ways you can add garlic to your diet, from delicious melting potatoes to cozy casseroles. High in prebiotic fiber, mushrooms also contain several compounds that may have medicinal properties. A study published in the Journal of Functional Foods indicates that consuming mushrooms may positively influence your blood sugar and help prevent gastrointestinal diseases and even some types of cancer. Improving your gut health can begin with one of your favorite breakfasts. Oats are one of the best prebiotic foods to quickly impact your gut's health. Oats provide a balanced source of complex carbohydrates, plant-based protein and fiber, making them an excellent choice for gut health. Like with probiotic yogurt, you'll want to limit oatmeal high in added sugars. Instead, look for plain instant oatmeal or use old-fashioned or steel-cut oats to make your own oatmeal and add fresh or dried fruit for added sweetness. Beans are often touted for their nutritional value. |
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This content does not have an English version. This content does not have an Arabic version. Appointments at Mayo Clinic Mayo Clinic offers appointments in Arizona, Florida and Minnesota and at Mayo Clinic Health System locations. Request Appointment. Healthy Lifestyle Nutrition and healthy eating. Sections Basics Nutrition basics Healthy diets Healthy cooking Healthy menus and shopping strategies Nutritional supplements In-Depth Expert Answers Multimedia Resources News From Mayo Clinic What's New. Products and services. What are probiotics and prebiotics? Answer From Katherine Zeratsky, R. With Katherine Zeratsky, R. Thank you for subscribing! Sorry something went wrong with your subscription Please, try again in a couple of minutes Retry. Show references Probiotics: In depth. National Center for Complementary and Alternative Medicine. Accessed May 7, Khanna S, et al. A clinician's primer on the role of the microbiome in human health and disease. Mayo Clinic Proceedings. Dubberke ER, et al. Results from a randomized placebo-controlled clinical trial of a RBXa microbiota-based drug for the prevention of recurrent Clostridium difficile infection. Clinical Infectious Diseases. In press. Whole grains also contain many other important nutrients and may lower your risk of chronic conditions like heart disease. Many fruits, vegetables, nuts, grains, and legumes contain prebiotics. Prebiotics pass through your gut without being digested and nourish your gut bacteria. A wide range of compounds act as prebiotics, including fructans and oligosaccharides. Foods rich in prebiotics include :. Probiotic foods contain live bacteria. They may help increase the diversity of your gut bacteria. Although research in humans is limited, there is some evidence that consuming these foods might encourage the growth of good bacteria and benefit overall health. According to one of the study's authors, Dr. Nicola Segata :. We noticed that people who drank coffee tended to have higher microbiome diversity. He also explained that this relationship was dose-dependent. In other words, those who drank at least four cups a day had more diverse gut microbiomes than those who drank less coffee. However, some evidence from animal studies suggests that a high-sugar diet might impact your gut microbiome. And artificial sweeteners might not be much better. Experts now believe that these compounds interact with the gut microbiome. Some evidence suggests that artificial sweeteners might disrupt your gut microbiome. Although much of the research so far has involved animals, there is evidence that certain artificial sweeteners can influence gut bacteria in humans. You can also tip the balance of your microbiome with lifestyle changes. Scientists have shown that the gut microbiome can influence sleep and vice versa. And some studies have shown that better sleep is linked to increased gut bacteria diversity. One study — in mice — suggests that sleep disruptions can change which bugs are present in the gut. These changes were associated with increased inflammation in fat tissue and poorer blood sugar control. Exercising is one of the best strategies for a healthier gut and may increase microbiome diversity. Studies show that even low-intensity workouts can help maintain a healthy gut. Sign up for fresh insights into our scientific discoveries and the latest nutrition updates. No spam, just science. Research into the effects of meal timing and intermittent fasting on the gut is still limited, but some evidence suggests that the microbiome may have its own circadian clock. Spector recommends limiting snacking and not eating late in the evening to allow your gut time to rest during the night. This keeps the lining of your gut healthy, which is important for the health of your gut, its microbiome, and your immune system. Antibiotics save lives. But they can also impact your microbiome , and these changes can last. So, take antibiotics only when necessary and always as directed by your doctor. Whether its psychological, physical, or environmental, stress may disrupt the structure and function of your gut microbiome. Here, find some useful tips for managing stress. For a happier, healthier gut, try to eat a "rainbow" of plant-based foods, ideally around 30 types a week. A diverse diet supports a diverse microbiome. At ZOE, we follow the "everything in moderation" philosophy — no food should be off limits. You can still have a healthy, balanced gut with a diet that occasionally includes ultra-processed foods or a glass of wine. Discovering which foods and behaviors will create the best environment for your gut begins with understanding which microbes make up your unique microbiome. A dose-dependent impact of prebiotic galactooligosaccharides on the intestinal microbiota of healthy adults. International Journal of Food Microbiology. A systematic review and meta-analysis of nut consumption and incident risk of CVD and all-cause mortality. The British Journal of Nutrition. Age and the aging process significantly alter the small bowel microbiome. Cell Reports. Artificial sweeteners induce glucose intolerance by altering the gut microbiota. Chronic sleep disruption alters gut microbiota, induces systemic and adipose tissue inflammation and insulin resistance in mice. Although it is often necessary to take antibiotics to combat bacterial infections, overuse is a significant public health concern that can lead to antibiotic resistance. Antibiotics are also damaging to the gut microbiota and immunity, with some research reporting that even 6 months after their use, the gut still lacks several species of beneficial bacteria. As a result, the CDC recommend that people discuss antibiotics and alternative options with their doctor before use. Regularly exercising contributes to good heart health and weight loss or weight maintenance. Research has also suggested that it may also improve gut health, which may, in turn, help control obesity. Working out may increase species diversity. A study found that athletes had a larger variety of gut flora than nonathletes. However, the athletes also ate a different diet to the control group, which could account for the differences in their microbiomes. The Physical Activity Guidelines for Americans recommend that adults engage in at least minutes of moderate intensity exercise each week, along with muscle strengthening activities on 2 or more days each week. A animal study indicated that irregular sleep habits and disturbed sleep can have negative outcomes for the gut flora, which may increase the risk of inflammatory conditions. Establish healthful sleep habits by going to bed and getting up at the same time each day. Adults should get at least 7 hours of sleep per night. Just as antibiotics can disrupt the gut microbiota, so too can disinfectant cleaning products, according to the results of one study. The research analyzed the gut flora of over infants ages 3—4 months. The researchers found that those who lived in homes where people used disinfectant cleaning products at least weekly were twice as likely to have higher levels of Lachnospiraceae gut microbes, a type associated with type 2 diabetes and obesity. At age 3, these infants had a higher body mass index BMI than children without exposure to such high levels of disinfectants. Smoking affects gut health as well as the health of the heart and lungs. It also greatly increases the risk of cancer. A review of research published over a year period found that smoking alters the intestinal flora by increasing potentially harmful microorganisms and decreasing the levels of beneficial ones. These effects may increase the risk of intestinal and systemic conditions, such as inflammatory bowel disease IBD. Studies have demonstrated a significant difference between the gut microbiomes of vegetarians and those of people who eat meat. For example, in one small study , people with obesity followed a strict vegetarian diet that eliminated all animal products, including meat, dairy, and eggs, for 1 month. At the end of the study, the participants had lower levels of gut inflammation due to the altered types of gut microbes. They had also lost weight. By making appropriate lifestyle and dietary changes, people can alter the diversity and number of microbes in their gut for the better. Positive changes a person can make include taking probiotics, following a fiber-rich vegetarian diet, and avoiding the unnecessary use of antibiotics and disinfectants. Other simple lifestyle changes a person can make include getting enough sleep and exercising regularly. However, a person should talk to their doctor before making any drastic changes to their diet. This is because for some people, such as those with irritable bowel syndrome or other medical conditions, probiotics and fiber-rich or vegetarian diets may not be helpful. The gut microbiome affects many aspects of human health, and the foods people eat can have a huge impact on the bacteria in their gut. Learn about the…. Probiotics foods contain live, healthful bacteria that may help promote better gut health. In this article, we list the best probiotic foods and ways…. The microbiome diet aims to promote good bacteria in the gut. Learn if it works, foods to eat, foods to avoid, and the pros and cons. The tens of trillions of microbes that live in the gut have some important implications for health, but do you know what they are? We investigate. Probiotics may benefit overall health as well as gut function. |
| 5 Simple Ways to Improve Your Gut Microbiome Today | Which migraine bactetia are most helpful? Improve athletic strength Full body detox, without the gut microbiome, it would be very difficult to survive. Research Support healthy gut bacteria that consuming these bactfria may improve the gut microbiome. The same Nutrients review suggests that switching from a mostly animal-based diet to a mostly plant-based diet and vice versa can change the makeup of your microbiome in as little as 24 hours—for better or for worse. This process is called fermentation. |
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