How To Improve Gut Microbiome? Learn Tips And Tricks To Fix Gut Imbalance!

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Published on: 14-May-2024

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How To Improve Gut Microbiome? Learn Tips And Tricks To Fix Gut Imbalance!

How To Improve Gut Microbiome? Learn Tips And Tricks To Fix Gut Imbalance!

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Hello readers! Do you know that we have approximately 100 trillion microorganisms living in our intestines? The gut flora, or the gut microbiome, is a living community that includes bacteria, viruses, yeast, and other microorganisms. Until recently, most people thought of bacteria (or germs) as enemies to be killed, but as scientists learn more and more about our gut flora, we increasingly realise just how important they are.  

Our microbiome contributes to our health by producing vitamins and fighting infections. It may even help activate various functions in the body. Anything that upsets the balance of our gut microbiome can cause illness. That's why, to prevent disease, you must ensure you have a diverse and thriving microbiome. This benefits your mental health, helps prevent the urge to overeat, and regulates your digestive system. This blog discusses tips to maintain a happy and healthy microbiome and how to improve gut microbiome. Continue reading to know more! 

 

Table of Contents  

  1. What Is The Human Gut Microbiome?  

  1. How Do You Restore Your Gut Microbiome?   

  1. What Is The Fastest Way To Heal The Gut Microbiome?  

  1. Dietitian’s Recommendation  

  1. The Final Say 

  1. FAQs 

  1. References 

What Is The Human Gut Microbiome?  

Our gut is a unique ecosystem housing trillions of microorganisms, forming the gut microbiome. The microbiota significantly influences our health during homeostasis and disease by promoting intestinal integrity, harvesting energy, and regulating host immunity.  

These beneficial microorganisms like Bifidobacteria, Escherichia coli, Lactobacillus and Bacteroides provide vital services to our bodies and help control potentially harmful microorganisms. Diet and environmental influences can affect the microbiome, so it's important to maintain a healthy balance to support our overall well-being 

 

How Do You Restore Your Gut Microbiome?  

How Do You Restore Your Gut Microbiome

How to improve gut microbiome? Here are the following ways by which you can restore your gut microbiome:  

1. Eat Foods Rich In Polyphenols 

To restore your gut health, focusing on foods rich in polyphenols is important. These are the compounds found in plant foods that are not fully absorbed in the small intestine. This means that it feeds the microorganisms in our colon and is converted into substances with prebiotic, anti-inflammatory, antioxidant, anti-cancer and antibacterial properties. So, try to include foods like  

2. Maintain Proper Sleep Time 

Over the past five years, microbiome research has shown that our gut microbes have their own sleep patterns. According to one research, the gut flora of people with jet lag contained more bacteria linked to obesity and metabolic disease. Other studies have shown that diverse gut microbes promote healthier sleep. Therefore, it is essential to keep track of your sleeping pattern. 

3. Try To Avoid The Standard Western Diet  

Research has shown that a high-sugar, low-fibre diet, commonly called the Western diet, can devastate our health. A recent study has described this diet as "an evolutionarily unique environment for selecting microorganisms that may contribute to the development of various forms of inflammatory disease." Despite this alarming evidence, it's disheartening that many people ignore the issue. We must understand the impact of our food choices on our health and take steps to avoid the standard Western diet to lead a healthy and fulfilling life. 

4. Do Moderate Physical Activity 

In the last ten years, science has made significant progress in understanding the impact of exercise on gut bacteria. Studies have shown that exercise can improve tissue metabolism, cardiorespiratory fitness, and insulin resistance. However, excessive exercise can be perceived as a threat by the body, which triggers a stress response and reduces the diversity of gut flora.  

5. Double Your Fibre Intake 

It's important to double your fibre intake. While fibre doesn't provide us with any nutrients, it's essential for our gut flora. Studies show that a diet low in fibre can reduce the diversity of gut flora, increasing the risk of metabolic syndrome, obesity-related diseases, Crohn's disease, ulcerative colitis, liver disease, and colon cancer. Therefore, incorporating high-fibre foods into your diet is crucial for maintaining good gut health. 

6. Avoid Added Sugar 

Added sugars are rocket fuel for your microbiome. This sounds good, but unfortunately, certain groups of bacteria take over and crowd out others, resulting in an unbalanced gut flora. According to one study, mice fed a high-sugar diet lost the diversity of their gut microbes and developed more leaky gut. In reality, the inflammation caused by high sugar intake causes the tight junctions in the intestinal wall to widen. 

7.  Avoid Artificial Sweeteners 

Try to avoid the use of artificial sweeteners, as they can cause glucose/sugar intolerance in some groups of individuals by altering the gut microbiomeInstead, you can add natural sweeteners like date, jaggery or stevia. They not only help to uplift the gut health but also prevent sugar spikes. 

8. Avoid Stress-Related Factors 

The most important thing is to take control of your emotions and try to prevent stress factors. When we're stressed, our bodies secrete a mix of hormones that prepare us to fight, fly, or freeze, which affects the microbes. Stress is great for escaping lions, but it's bad for your gut flora in the long run.   

 

 What Is The Fastest Way To Heal The Gut Microbiome? 

To know how to improve gut microbiome, here are the fastest ways that you can try out: 

 

1. Eat Foods Rich In Fibre And Probiotics 

Studies have shown that fibre is a plant-based nutrient that stimulates the growth and diversity of beneficial gut bacteria, reducing metabolic disease risk. Beets, Sweet potatoes, spinach, carrots, and fennel are rich in natural fibre, improving gut health. In addition to this, fermented foods such as yoghurt, kimchi, sauerkraut, and kombucha are also known for their ability to improve gut health due to the presence of probiotics.  

Yoghurt can help soothe gastrointestinal conditions such as diarrhoea, inflammatory bowel disease, and constipation. Including these probiotic foods in your diet is an excellent way to boost your gut microbiota. 

2. Limit Your Alcohol Intake  

Excessive alcohol usage can also negatively impact your microbiome. Repeated drinking has been linked to gastritis, an intestinal irritation that causes inflammation of the intestines. This inflammation can cause heartburn, chronic discomfort, ulcers, and bacterial infections. Research shows that this type of inflammation can change your microbiome and throw it out of balance, including how well your microbiome functions.   

3. Consider Supplements 

Probiotic supplements are increasingly popular for gut health, but they are not a cure-all. They may help with some health issues, like preventing infections and reducing inflammation in certain conditions. However, not all probiotics are suitable for all people. For the best results, talk to your doctor and consider other healthy options to improve gut health. 

4. Reduce Your Red Meat Intake 

Many meat brands nowadays raise their animals with antibiotics that can be harmful to gut health. Studies have shown that vegetarians tend to have healthier microbiomes compared to omnivores. Vegetarians have fewer pathogenic bacteria in their intestines, which could be due to their lack of meat intake or their higher consumption of fibre-rich plant-based foods. However, further research is needed to determine the exact reason for this difference.  

Dietitian's Recommendation  

You may be looking for the answer to how to improve gut microbiome well, as a dietitian, I would recommend including probiotic and polyphenol-rich foods in your diet. Also, try to avoid stress and alcohol intake as they disturb the growth of healthy gut bacteria. 

If you have any allergies or medical conditions, then talk to your health practitioner before adding this to your diet plan. Finally, with dedication and the right approach, you can regain control of your gut health and experience the benefits of a thriving gut microbiome.  

 

Dt. Lavina Chauhan 

The Final Say 

A healthy and active gut microbiome is essential for maintaining overall health and well-being. By following the tips and tricks mentioned in this blog, you can restore your gut microbiome and prevent illnesses.  

Eating a balanced diet rich in polyphenols and fibre, getting proper sleep, avoiding the standard Western diet, doing moderate physical activity, and avoiding added sugar are some of the key ways to maintain a healthy gut microbiome. So, take care of your gut microbiome and enjoy a healthy and fulfilling life! 

FAQs  

1. What causes intestinal weakness?   

Intestinal weakness can be caused by various factors: 

  • Smoking 

  • Too much consumption of alcohol. 

  • Drinking Soda or highly acidic beverages 

2. What foods are bad for your gut health?   

Some foods that are just bad for your gut health include: 

  • Refined sugar 

  • Red and processed meats 

  • Ultra-processed foods (such as soft drinks, fast food, and salty packaged snacks). 

  • Some artificial sweeteners, such as aspartame, sucralose, and saccharin. 

3. What foods are best for gut health?   

The best foods for a healthy microbiome include fibre-rich fruits and vegetables, such as bananas, asparagus, artichokes, onions, leeks, and garlic. Other food sources rich in fibre that promote gut health include beans and whole grains such as wheat, oats, and barley. Additionally, fermented or pickled foods such as kimchi, sauerkraut, and kefir can promote gut health.   

4. What supplements are best for gut health?   

Probiotic supplements can help fight bad bacteria, absorb nutrients, and aid digestion. Additionally, these supplements may help improve or reduce symptoms of constipation and diarrhoea. Talk to your doctor about whether adding a probiotic supplement to your routine may be helpful.  

5. How do I fix my gut microbiome imbalance fast? 

To fix gut microbiome imbalance, you can try incorporating probiotics and prebiotics into your diet, avoiding processed foods and antibiotics, reducing stress, and getting enough sleep. It's also important to consult with a healthcare professional for personalised advice. 

6. How long does it take to rebuild the gut microbiome? 

The time it takes to rebuild the gut microbiome can vary depending on the severity of the imbalance and the individual's overall health. 

 

References  

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Comments (2)


S

Stephanie Sally

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S

Stephanie Sally

Hello everyone, I am from Wembley, Britain. I want to write this testimony to tell others and thank Dr. Odunga for what he has done for me. The first 12 years of my marriage I had 5 miscarriages and I was called all sorts of names by my mother-in-law and this my marriage life was very hectic and a burden of sorrow. I contacted Dr. Odunga for help and I will say that he is a very strong and honest man and he indeed helped me solve my problem. I saw his email in a testimony and I contacted him, little did I know it would be the end of all my problems. After 2 days of contact, I received a fertility herb and he told me to use it. The herb worked and my husband even loved me more and bought me expensive things. One afternoon, I went to a nearby hospital and came back home with the positive result of my pregnancy and after 9 months I gave birth to a baby boy. Ever since I contacted Dr. Odunga, my story has been different. I have 3 children at present and I am very happy in my marriage. Please, contact him at [email protected] OR Whats App him +2348167159012 to help you too

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