9 Ways to Improve Your Gut Bacteria, Based on Science

Here are 9 science-based ways to improve your gut bacteria.

1. Eating a diverse diet rich in whole foods can lead to a diverse microbiome, which is beneficial for your health.

2. Many fruits and vegetables are high in fiber. Fiber promotes the growth of beneficial gut bacteria, including specific types such as Bifidobacteria.

3. Fermented foods like plain yogurt can benefit the microbiome by enhancing its function and reducing the abundance of disease-causing bacteria in the intestines.

4. Prebiotics are foods that promote the growth of beneficial bacteria in the gut. Many fruits, vegetables, and whole grains contain prebiotics, but they can also be found on their own.

5. Breastfeeding helps an infant develop a healthy microbiome, which may help protect against certain health conditions later in life.

6. Whole grains contain nondigestible carbs that can promote the growth of beneficial bacteria within the gut microbiome.

7. Diets containing animal-based foods promote the growth of different types of intestinal bacteria than plant-based diets do.

8. Polyphenols can’t be digested efficiently by human cells, but they are efficiently broken down by the gut microbiota. They may improve several health outcomes related to heart disease.

9. Probiotics do not significantly change the composition of the microbiome in healthy people. However, they may improve microbiome function.

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