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Gut health is closely linked to the gut microbiome.
Gut flora can affect mood, nervous system, and even chronic headaches, inflammation, and autoimmune diseases.
Improving your gut flora may improve your quality of life and make you healthier.
Many friends are taking probiotics, which is a good way, but today, in this article, we will talk about:
How can I improve my gut flora without supplementing with probiotics?
How to improve gut flora?
The gut has many different types of flora, it’s hard to imagine that there are 10 times more bacteria than the actual number of cells in your body .
Therefore, having a diversified and balanced microbiome can effectively ward off various diseases, strengthen one’s immunity, and improve overall health strong>.
→Prevention is better than cure
First, it is important to prevent invaders that can disrupt the balance of the gut microbiome.
For example, antibiotics, artificial sweeteners, sugar, non-organic products with a lot of pesticide residues, GMOs, over-sanitized environments, and more.
Antibiotics are extremely damaging to the gut and can severely cause community dysregulation.
Sugar and artificial sweeteners (acesulfame, sucralose, aspartame, etc.) are also harmful bacterial overgrowths > nutrients, can lead to sugar cravings, brain fog, and even obesity.
Non-organic and GMO foods are high in glyphosate, a pesticide residue that can cause many adverse reactions in the body and can harm gut health .
Studies have found that glyphosate damages the lining of the gut, allowing harmful bacteria to overgrow, leading to leaky gut.
Below, here are some simple ways to help you balance your gut flora.
→Filter tap water
Water is an essential substance for the human body. Drinking tap water every day may also destroy intestinal flora. Tap water often contains excessive amounts of many chemicals, such as chlorine , fluoride and aluminum, etc.
Consumption of unfiltered tap water for a long time may cause many health risks, and the first damage may be the intestinal bacteria.
It is recommended to install a filtration system for tap water, which is safer to use.
Or use a professional purification system, or drink hydrogenated water, which can help reduce inflammation and improve your gut health.
→Sugar cessation, sugar reduction
Eating a lot of sugar, starches such as rice and noodles, or sugary foods (including fruit) makes it difficult to have a healthy gut flora.
These sugars feed bad bacteria like Candida, which are usually present in small amounts in the gut but can be overgrown. It can lead to sugar cravings, brain fog, obesity problems.
So, reducing sugars and starches, including grains and fruits, may help balance your gut both good and bad bacteria.
→Appropriately increase prebiotics and water-soluble dietary fiber
Water-soluble dietary fibers, such as prebiotics, are a favorite of good gut bacteria such as Lactobacillus and Bifidobacterium.
Appropriately increasing them can help the growth of good bacteria while controlling the number of bad bacteria.
You can also eat healthy high-fiber foods, including inulin, avocados, berries, coconut meat, broccoli, and cruciferous brussels sprouts. Vegetables, chia seeds, and green leafy vegetables.
Many fruits are also high in fiber, but tend to be high in sugar, low-sugar fruits are recommended such as green apples and berries, which reduce the likelihood of nourishing harmful bacteria in the gut .
Recent studies have found that a long-term low fiber + high sugar diet may starve healthy bacteria in the gut, causing the lining of the gut lining >Barrier degradation.
This change usually precedes leaky gut and a severe imbalance of gut bacteria, so moderate fiber intake may protect the gut mucosa wall, reducing the risk of leaky gut.
Each person has a different ability to tolerate fiber, add slowly based on personal feedback.
→Add fermented foods
Prebiotics nourish the probiotics in the body, and you can also supplement the good bacteria directly.
Eat more fermented vegetables like sauerkraut, kimchi (fermented instead of pickled), active probiotic yogurt, kefir, natto, etc.
Supplementation with good bacteria, along with prebiotics, can accelerate healthy bacterial growth for a diverse microbiome.
If you have a very sensitive gut or have leaky gut problems, such as histamine intolerance and overreaction to fermented foods.
It is recommended to avoid them for a while before adding them to the diet slowly.
→starve yourself, intermittent fasting
Many people may think that saying fasting and not eating will not starve the good bacteria to death?
On the contrary, indirect fasting can be an effective way to improve the microbiome, especially for those whose gut bacteria are already severely out of balance People with Leaky Gut are often accompanied by intestinal inflammation and impaired immune function.
During fasting, the digestive tract can be well-rested,No more busy digesting food and time to clean up and heal any damage.
Instead, it helps enhance immunity and repair leaky gut. We also wrote an article before about the truth about the cure of inflammatory colitis after a year of fasting case. Fan Ren Zhang: Because of this disease, I fast for a year…
It has to be said that fasting activates a powerful autophagy system, which can stimulate cell repair and regeneration.
→Strengthen mucosal barrier, drink more bone broth
The intestinal mucosal barrier is essential for a healthy gut microbiome.
In addition to housing the gut microbiota, the mucosal barrier acts as a protective barrier against pathogens, toxins, and stomach acid.
It is recommended to try a anti-inflammatory diet to rule out common food allergens, and in the meantime drink lemonade or apple cider vinegar with water , or eat some nutrient-rich bone broth to further help repair your gut.
Currently, bone broth may be one of the most effective treatments for a damaged gut, and you can also take collagen powder directly.
Bone broth is rich in collagen, gelatin and the amino acid L-glutamine all heal and protect the gut lining.
And a healthy gut lining is key to the growth of a healthy gut microbiome. Who wants to live in a house without a sturdy house?
→Clean up harmful flora
An imbalance of gut bacteria can lead to a weakened ability to fight pathogens, which can lead to the growth of many harmful bacteria, viruses, and parasites.
Once these harmful bacteria settle in your gut, they can damage your gut, releasing toxins that crowd out healthy bacteria.
Clearing these harmful bacteria in the gut also helps healthy bacteria take their place.
Quality probiotic supplementation, fasting, and the use of herbs, including antibacterial herbs including rosemary, oregano, Basil, thyme and raw garlic and more.
Some stubborn pathogens may need more targeted removal methods, you can consult a professional physician, prescribe some containing berberine, black walnut, wormwood and thorn Medications with ingredients such as Tribulus terrestris to help clean up harmful bacteria.
→More contact with nature, pets, and less modern cleaning products
Walking barefoot can improve mood, increase creativity, improve sleep and other benefits, and the outdoors plays a key role in our gut flora.
Our natural environment contains many bacterial microorganisms.
Our contact with soil and animals provides us with a variety of bacterial species that balance our gut health.
It is recommended that if you can source fresh locally, or organic produce from your own backyard, you can enjoy it without overwashing. Leaving some beneficial soil microbes behind will also help.
Studies have even found that owning pets benefits our gut microbiome, and children who grow up with pets are less likely to have allergies and obesity >Lower.
More than half of infants in the study were exposed to at least one furry pet before and/or postpartum, 8% of infants were exposed only during pregnancy and 46.8% of infants were exposed to been in contact with both periods.
It varies from birth to birth, but overall, babies exposed to pets have increased two types of bacteria, Ruminococcus and Vitiligo spirochetes, two bacteria that are inversely associated with obesity in children.
So sometimes, over-cleaning and sanitizing the environment, especially disinfectants made with various chemicals, can actually harm our gut bacteria strong>Not very friendly.
This may also be the reason why the bear children who love to run barefoot and play in the mud on the mountain and in the mountains generally have stronger immunity and are less likely to get sick than the children in the city.
→De-stress yourself
If you find yourself under chronic stress, learn to find ways to de-stress yourself, as high stress is likely to affect your gut microbiome.
Studies have found that chronic exposure to high levels of stress affects gut flora.
To de-stress, try spending more time each day doing meditation, music, talking to family and friends to relieve stress.
Key Thin Dragon Says
More and more people are realizing the importance of gut flora.
It has a lot to do with resistance, immunity, mood, appetite, and weight loss.
In today’s society, environmental pollution, food additives, too much refined carbohydrates (rice, flour, sugar), too much stress, etc., too many negative factors are destroying our intestinal flora .
Building a healthy, balanced, and diverse gut flora requires multiple efforts.
To effectively defend against harmful bacteria, viruses, fungi and parasites and other microflora, while nourishing healthy bacteria.
In addition to taking probiotics, some suggestions in today’s article should be practiced more. I believe that after a period of time, the body will give you some positive feedback.