Eating to Maintain a Healthy Gut

The gut microbiome plays a major role in maintaining your good health by helping control digestion and benefiting your immune system and many other aspects of your health.

How Can You Maintain a Healthy Gut Microbiome?

There are many different ways maintain the health of your gut microbiome. Below are some options to help improve your gut.

Eat a diverse range of foods: This can lead to a more diverse microbiome, which is an indicator of good gut health. IN particular, legumes, beans and fruit contain lots of fiber and can promote the growth of beneficial Bifidobacteria.
Eat Fermented Foods: Fermented foods such as yogurt, sauerkraut and kefir all contain beneficial bacteria, mainly Lactobacilli, which can help maintain a healthy balance of beneficial bacteria in the gut.
Limit your intake of artificial sweeteners: There is some evidence that suggests artificial sweeteners, like aspartame, might affect the gut microbiome and cause spikes in glucose levels after meals.

Eat prebiotic foods: Prebiotics are a type of fiber that stimulates the growth of beneficial bacteria. Prebiotic-rich foods include artichokes, bananas, asparagus, oats, and apples.
Eat whole grains: Whole grains contain lots of fiber and beneficial carbs which are digested by gut bacteria to benefit weight, reduce the risk of some cancers, help maintain normal blood sugar levels already in a healthy range, and help promote overall good health.
Take a probiotic supplement: Probiotics are live bacteria that can help maintain a beneficial balance of good bacteria in the gut. They do this by “reseeding” the gut microbiome with beneficial microbes.
Take antibiotics only when necessary: Antibiotics kill many bad and good bacteria in the gut microbiome, possibly contributing to weight gain and antibiotic resistance. Thus, only take antibiotics when medically necessary.

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