Vitamins For Gut Health

The type of bacteria in your gut can be affected by many factors. A balanced, fresh diet is the best way to maintain a healthy gut.

Around 40 trillion bacteria are present in the body. Most of them are located in the gut.

They are collectively known as your microbiome and are extremely important for overall wellness. Certain types of bacteria can cause diseases.

Improve your gut bacteria with these 9 scientifically-backed methods.

1. Diversify Your Diet

In your intestines, there are hundreds of different species of bacteria, each with a unique role and requiring a different nutrient for growth.

A diverse microbiome, in general, is considered healthy. The more bacteria species you have, then the greater the health benefits that they can provide.

A diverse diet can result in a microbiome with greater diversity.

The traditional western diet is rich in fat and sugar and is very limited. In fact, 75% of all food produced in the world comes from just 12 plant species and 5 animal ones.

In rural areas, the diet is often richer and more varied.

For this reason, some studies have shown the gut microbiome is more diverse in people living in rural areas of Africa and South America compared to people in urban areas in Europe and the United States.

2. Vegetables, Legumes, Fruits, And Beans Are All Good For You.

Vegetables and fruits are the best source of nutrients to maintain a healthy microbiome.

These foods are rich in fiber which your body cannot digest. Certain bacteria in your intestine can digest fiber which promotes their growth.

Beans and legumes contain a high amount of fiber.

Includes some high-fiber foods that are good for your gut bacteria.

• Raspberries
• artichokes
• Green peas
• Broccoli
• Chickpeas
• Lentils
• Beans
• Whole grains
• bananas
• Apples

A study showed that a diet high in fruits and veggies prevented the growth of bacteria that cause disease.

It has also been found that eating apples, artichokes, and blueberries, as well as almonds and pistachios, can increase Bifidobacteria.

Bifidobacteria can be considered beneficial bacteria as they help to prevent intestinal inflammation.

3. Consume Fermented Food.

Fermented Foods are foods that have been fermented, which is a process where the sugars in them are broken down by bacteria or yeast.

Fermented foods include:

• yogurt
• Kimchi
• sauerkraut
• Kefir
• kombucha
• Tempeh

These foods are high in Lactobacilli, a type of bacteria that is beneficial to your health.

Researchers have found that those who consume a lot of yogurt seem to have more Lactobacilli. They also have fewer Enterobacteriaceae bacteria, which are associated with chronic diseases and inflammation.

In a similar way, studies have shown how yogurt consumption can improve intestinal bacteria as well as reduce symptoms of Lactose Intolerance.

Yogurt may also improve the composition and function of the microbiome.

Many yogurts are high in sugar, particularly flavored ones. It’s better to choose plain yogurt that has minimal sugar added or yogurt with minimal sweetness, which is only made of milk and bacteria, sometimes called “starter culture” mixtures.

To reap the benefits of gut health, look for the words “contains active cultures” on the label.

Fermented soya may also promote the growth and quantity of beneficial bacteria, such as bifidobacteria or lactobacilli, while decreasing other harmful bacteria. Kimchi can also be beneficial to the gut flora.

4. Prebiotic Foods Are Good For You.

Prebiotics is a term used to describe foods that encourage the growth of beneficial bacteria within the gut.

These are mostly complex carbohydrates or fibers, which human cells can’t digest. Instead, they are broken down by certain bacteria and used as fuel.

Prebiotics are found in many fruits, vegetables, and whole grains but can also be found by themselves.

Resistant Starch is also a prebiotic. This type of resistant starch does not pass through the small intestine. Instead, it passes to the large intestine, where microbiota breaks it down.

Prebiotics have been shown to promote the growth and development of several beneficial bacteria, including Bifidobacteria.

Some prebiotics can also reduce insulin, cholesterol, and triglyceride levels in obese people, which may be helpful for the prevention and treatment of heart disease, type 2 diabetes, and other conditions.

5. If Possible, Breastfeed Your Baby For At Least Six Months.

Microbiome development begins at birth. Some studies have suggested that some bacteria may be present in the baby’s microbiome even before birth.

The microbiome of an infant is constantly developing during the first two years of life. It is also rich in Bifidobacteria that can digest sugars in breast milk.

Numerous studies have shown infants fed formula have a microbiome that is altered, with less Bifidobacteria.

Breastfeeding may also be associated with lower rates of allergies, obesity, and other health problems. This could be because of differences in the microbiota.

6. Consume Whole Grains.

Whole grain contains a lot of fiber, as well as non-digestible carbohydrates such as beta-glucan. These carbs do not get absorbed by the small intestine, but instead, they make their way into the large intestine, where they promote the growth and development of good bacteria.

Whole grains may promote the growth of Bifidobacteria in humans.

Whole grains were also found to increase feelings of fullness and reduce inflammation and heart disease risk factors.

Keep in mind, however, that research has shown that gluten-containing grains, such as barley, wheat, and rye, may have a negative impact on gut health in some individuals by increasing intestinal permeability.

This is mainly true for those who have celiac or gluten sensitivity, but more research needs to be done to see if eating grains containing gluten can also affect the gut microbiome of healthy adults.

7. Eat A Diet Based On Plants.

Animal-based diets promote different types of intestinal bacteria compared to plant-based ones.

Numerous studies have shown that a vegetarian diet may benefit the microbiome of the gut, possibly due to its high fiber content.

One small study from 2013 found that a vegan diet reduced the levels of bacteria that cause disease in obese people, along with reducing body weight, inflammation, and cholesterol levels.

In a review published in 2019, it was noted that plant food is rich in nutrients that increase the levels of good bacteria and reduce harmful bacteria strains to support gut health.

It is not clear if the benefits of vegetarianism on the microbiome of the gut are due to the absence of animal consumption or if there may be other factors at play.

8. Eat Foods Rich In Polyphenols.

Polyphenols, which are plant compounds, have many health benefits. These include a reduction in blood pressure, inflammation, and cholesterol levels.

Human cells can’t always digest polyphenols. Most polyphenols are not absorbed well, so they end up in the colon, where they’re digested.

Polyphenol-rich foods include:

• Cocoa and dark chocolate
• Red wine
• grape skins
• Green tea
• Almonds
• The following are some examples of the use of
• blueberries
• broccoli

The polyphenols in cocoa increase the amount of Lactobacilli and Bifidobacteria found in humans and decrease the amount of Clostridium.

These changes in the microbiome also correlate with lower levels of triglycerides, and C-reactive proteins, which are markers of inflammation.

It has been proven that the polyphenols found in Red Wine can have similar effects and even increase levels of beneficial bacteria among people with metabolic syndrome.

9. Probiotics Are Important For Your Health.

Probiotics are live microorganism, typically bacteria, which provides a specific benefit to health when consumed.

In most cases, probiotics do not colonize the intestines permanently. They may improve your health, however, by changing the composition of your microbiome.

Seven studies reviewed found that probiotics had little impact on the gut microbiome of healthy people. There is some evidence to suggest that probiotics can improve the gut microbiome of people with certain diseases.

A review of 63 research studies revealed mixed results regarding the effectiveness of probiotics in altering the microbiome. Researchers noted that probiotics had the strongest effect on restoring the microbiome after it was compromised.

Some studies have shown, however, that probiotics may improve the function of certain gut bacteria as well as specific chemicals they produce.

Probiotics can be increased by eating more fermented foods such as kimchi and kefir.

You can also consider a probiotic. Talk to your doctor first before supplementing, especially if taking any other medications or if you have any health issues.

Bottom Line

The bacteria in your gut are vital for many aspects of your health.

Numerous studies have shown that a disturbed microbiome may lead to chronic diseases.

Eat a variety of whole, fresh foods. These include fruits, vegetables, legumes, grains, beans, and whole grains.