In the present times, the numbers of allergies, auto-immune conditions, mental health conditions, obesity, digestive issues and more are constantly spiking. Not so surprisingly, these health issues are being tied to a poor gut health. Your gut is packed with tons of bacteria, both good as well as harmful ones.
Together, the collection of these bacteria inhabiting your gut is called as the gut microbiome. Nourishing these gut bacteria is critical for your health. It also ensures that the numbers of the good bacteria exceed the numbers of the bad bacteria, which makes up for a healthy biome.
Here are some useful steps that you can take to nurture your biome:
1. Eat more plant-based foods
Gut microbes love plants. This is because plants are an excellent source of fiber, which is beneficial for encouraging the healthy bacteria population. Some of the best picks for improved gut health include grains, beans, peas, and other vegetables. Some fruits such as blueberries are also good sources of fiber.
If you already experience digestive issues, then it wise to slowly introduce fiber to your diet instead of rushing its intake all at once.
2. Limit the intake of refined foods
Simple carbs like breads, cereals, sugars, and more can help fix your hunger quickly but it does not nourish the bacteria in your gut. Not only that, the carbs contribute to inflammation and fuel the unhealthy bacteria, which is the key thing that you need to avoid for boosting your gut health.
Therefore, swap the bagels you eat with oats or a green smoothie. An organic whole-milk yogurt with fruit is also a good alternative for the carbs that you take as quick fixes for your hunger. A pro tip is to add variety to your food as your bacteria appreciate. So, don’t eat the same fruits daily. Try to have something different daily.
3. Avoid antibiotics when you can
Antibiotics can help fight infections and save limbs. However, the Center for Disease Control and Prevention highlights that nearly half of all the antibiotics taken are unnecessary because those infections are not caused by bacteria but viruses.
Therefore, avoid antibiotics. These tend to kill several beneficial species of bacteria in addition to targeting the culprit. Ask your doctor if taking antibiotics is absolutely essential. Don’t look for alternate treatment plans.
4. Manage stress better
The numbers of stress have surged extensively. Since it is not possible to ban it altogether, the best advice is to learn to manage it and, if possible, cut the root of the stress. Essentially, there is a strong connection between your gut and the brain.
The gut-brain connection is increasingly being researched. What is known so far is that stress interferes with digestion, supports yeast overgrowth, and adds to inflammation. All these factors can disturb your sensitive gut health. Therefore, a crucial way of improving the wellness of your biome is to get enough sleep, ditch work stress, and manage personal stress as best as you can.
5. Give up on antibacterial cleaning products
Anti-bacterial products don’t work any special wonders as compared to non-antibacterial kitchen and toilet cleaners. Instead, warm water works better at cleaning the bacteria by removing the grime and food residues where bacteria grow. Therefore, ditch these cleaners as they are not doing you any special favors. This will help save your skin microbiome, which can affect your gut microbiome in the long run.