5 Science-Based Ways to Improve Your Gut Bacteria


Your stomach is one of the largest organs in your body. It’s linked to every other body part, especially your brain. It has trillions of microorganisms ranging from fungi to bacteria to function well. These microorganisms are collectively known as the gut microbiome and can be affected by what you choose to eat.

Below are five ways you can improve your gut health.

Diversify Your Diet

There are many different species of bacteria in the gut, and the more you have, the healthier you are. The food you eat can help these different species grow. This means you need to eat many different food types that may not be readily available in the traditional western diet. 

However, other rural areas have more diverse foods rich in plant sources and good for the gut microbiome you should explore. Some studies have discovered that the gut microbiome of people living in rural areas of South America and Africa is far more diverse than those living in the major cities of America and Europe.

Eat Lots of Fruits, Veggies, and Legumes

It’s no secret that a healthy microbiota relies on a diet rich in fruits and vegetables. They contain a lot of fiber, which is indigestible. However, intestinal bacteria can break down fiber and use it to expand their population.

Fiber can also be found in very high quantities in beans and other legumes. Artichokes, raspberries, broccoli, and green peas are all high-fiber foods that are healthy for the microorganisms in your digestive tract.

A diet high in fruits and vegetables has been shown in research to inhibit the formation of disease-causing microorganisms. Evidence also suggests that eating a variety of fruits can help boost Bifidobacteria, which reduces inflammation in the digestive tract and promotes overall wellness.

Eat Fermented Food

Foods that have been fermented have had the carbohydrates they contain metabolized by bacteria or yeast. Fermented foods include yogurt, tempeh, sauerkraut, kimchi, kombucha, and kefir.

Scientists have discovered that people who eat fermented food such as yogurt have a higher-than-average number of good bacteria in their guts. They also tend to have lower levels of Enterobacteriaceae, a bacterium family linked to inflammation and several chronic diseases.

Additionally, it has been identified in numerous studies that increasing the beneficial bacteria in the gut can reduce the symptoms of lactose intolerance.

Eat More Plant-based Food

Different microorganisms live in the stomachs of people who eat more meat than plants. The key difference is fiber. Plants have a lot of fiber which is very great for gut health.

In 2013, researchers discovered that a vegetarian diet reduced disease-causing microorganisms, inflammation, body weight, and cholesterol in obese people.

In addition, recent studies have shown that the nutrients in plant-based diets help to maintain a healthy gut microbiome by encouraging the growth of beneficial bacteria while discouraging the growth of dangerous bacteria.

Eat Prebiotics

To put it simply, prebiotics is meals that foster the development of good bacteria in the digestive tract. Even though these foods are high in indigestible fiber and complex carbohydrates, they can be used by certain bacteria in the gut as fuel.

Prebiotics are present in many plant foods, such as vegetables, fruits, and whole grains. Numerous studies have demonstrated that prebiotics can stimulate the growth of various species of gut bacteria, including Bifidobacteria.