How to get good bacteria into your gut
But we are by no means permanently attached to a diagnosis of Major Depression Disorder if that is what Mom and Dad kindly handed down. Each of us also has a complex collection of bacteria living in our guts — our distinct microbiome — that also has genes. Since there is much we can do to shape the environment within our guts, we have control over our microbiota and can compensate for the lack of control we have over our human genome. Our microbiome contains one hundred times more genes than our human genome, so in fact there is about 99 percent of associated genetic material that we have the potential to mold in ways that are beneficial to us.SEE VIDEO BY TOPIC: 5 tips to keep your gut microbiome healthy - UCLA Health Newsroom
15 tips to boost your gut microbiome
If you buy something through a link on this page, we may earn a small commission. How this works. Gut health refers to the balance of microorganisms that live in the digestive tract.
Looking after the health of the gut and maintaining the right balance of these microorganisms is vital for physical and mental health, immunity, and more.
Many microbes are beneficial for human health, and some are even essential. Others can be harmful, especially when they multiply. In this article, we list 10 scientifically supported ways to improve the gut microbiome and enhance overall health.
To boost the beneficial bacteria, or probiotics, in the gut, some people choose to take probiotic supplements. These are available in health food stores, drug stores, and online. Some research has suggested that taking probiotics can support a healthy gut microbiome, and that it may prevent gut inflammation and other intestinal problems. Probiotics feed on nondigestible carbohydrates called prebiotics. This process encourages beneficial bacteria to multiply in the gut.
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. Fiber is an essential nutrient for boosting heart and gut health, and yet hardly anyone includes enough of it in their daily diet. In this article, we…. Stress is a biological response to demanding situations and a regular part of daily life.
Taking probiotics can help restore the natural balance of bacteria in the gut and may help treat a number of health issues. Some people experience….
Many fizzy drinks and sodas can have damaging effects on various different parts of the body. However, kombucha is a healthier, yeast-based fizzy…. Iron is an essential nutrient. Many plant-based foods contain iron, including lentils, beans, tofu, and blackstrap molasses.
Learn about these and…. Probiotics and fermented foods Prebiotic fiber Eat less sugar Reduce stress Avoid taking antibiotics Exercise Sleep Avoid disinfectants Quit smoking Vegetarian diet Summary If you buy something through a link on this page, we may earn a small commission.
Take probiotics and eat fermented foods. Share on Pinterest Kimchi may help improve gut health. Eat prebiotic fiber. Eat less sugar and sweeteners. Reduce stress. Share on Pinterest Sleep deprivation can negatively affect gut health. Avoid taking antibiotics unnecessarily. Exercise regularly. Get enough sleep.
Use different cleaning products. Eat a vegetarian diet. Share on Pinterest By eating a vegetarian diet, a person may improve their gut health. COVID 3-drug combo treatment may be successful. Related Coverage. What are the health effects of chronic stress? Medically reviewed by Timothy J.
Legg, Ph. Can probiotics cause side effects?
10 ways to improve gut health
Similarly, an unbalanced gut can wreak havoc on everything from your metabolism to your mood. What you eat plays a huge role in the health of your gut. One of the best ways to support your gut health is to eat well. Refined white sugar may have a particularly bad reputation, but it turns out that sugar in any of its forms is potentially harmful to your gut health.
As many countries urge populations to stay at home, many of us are paying more attention to our diets and how the food we eat can support our health. To help sort out the fact from the fiction, BBC Future is updating some of our most popular nutrition stories from our archive. Our colleagues at BBC Good Food are focusing on practical solutions for ingredient swaps, nutritious storecupboard recipes and all aspects of cooking and eating during lockdown. But the science has a way to go before we know exactly what nutrition is best for your gut.
13 Foods That Are Terrible For Your Gut Health
In many ways, your gut bacteria are as vast and mysterious as the Milky Way. About trillion bacteria, both good and bad, live inside your digestive system. Collectively, they're known as the gut microbiota. Science has begun to look more closely at how this enormous system of organisms influences—and even improves—health conditions, from heart disease to arthritis to cancer. But understanding how the gut microbiota works, and how you may benefit, can be daunting. Elizabeth Hohmann of the infectious diseases division at Harvard-affiliated Massachusetts General Hospital. Within those trillions of gut bacteria are about 1, different species, represented by some 5, distinct bacterial strains.
Foods to Restore Your Intestinal Flora
As it turns out, you can get many of the good bacteria your gut needs to move things through properly by changing things in your environment. For better digestion and increased metabolism, decreased inflammation and decreased risk of chronic disease, try our 6 easy ways to improve your gut health:. Here is yet another reason to eat fresh, whole foods. Barley, oats, quinoa, bulger, and other whole grains have fiber that we need to bulk up our intestines and help things to move through.
If you buy something through a link on this page, we may earn a small commission. How this works. Gut health refers to the balance of microorganisms that live in the digestive tract. Looking after the health of the gut and maintaining the right balance of these microorganisms is vital for physical and mental health, immunity, and more.
10 Ways to Cultivate Good Gut Bacteria and Reduce Depression
These bacterial cells live in your skin, mouth, nose, yet most of them reside in your digestive system and especially your large intestine. Imagine that. In fact, these bacterial cells outweigh human cells by about 10 to 1.SEE VIDEO BY TOPIC: Best Foods for Healthy Gut Bacteria - The Exam Room Podcast
Please refresh the page and retry. Good gut health means looking after this bacteria. Its effect are almost untold. For example, a new study from the Flemish Gut Flora Project has found a link between gut bacteria and depression. Meanwhile, those with depression had lower than average levels of Coprococcus and Dialister. Good gut health has also been linked to weightloss , good skin quality , having more energy , and lower stress.
Can gut bacteria improve your health?
Can gut bacteria improve your health?