Aim for a diverse diet to promote a diverse microbiome, which is considered a key indicator of gut health in adulthood.
Consume a high-fiber diet, including sources like inulin and green vegetables, as these act as prebiotics to bolster the production of beneficial microbes in the gut. Ensure you can tolerate it, especially if you have conditions like IBS.
Follow a Mediterranean diet, as it contains components like omega-3 fatty acids and polyphenols that support a beneficial microbiome, which can positively affect mood.
Increase consumption of fermented foods such as kimchi, kefir, kombucha, yogurt, and sauerkraut, as they have beneficial effects on the thriving bacteria in your gut.
Minimize or avoid processed foods, as components like emulsifiers and sweeteners are known to negatively impact the microbiome.
Avoid artificial sweeteners, as studies suggest they are perniciously bad for gut microbes, potentially even worse than sugar itself.
Avoid emulsifiers, often found in processed foods, as they have been shown to be detrimental to gut health.
Aim for good sleep, as there are emerging interactions between sleep, circadian rhythms, and the microbiome that are important for overall health.
Incorporate aerobic exercise into your routine, as it has been shown to have beneficial effects on the diversity of the microbiome.
Reduce antibiotic use as much as possible, as they can have negative effects on the microbiome.
Consider taking a specific bifidobacterium strain, as studies show it can blunt the acute stress response in healthy individuals. However, note that most strains will do nothing, and more research is needed.
Maintain skepticism about probiotic products on the market, as many lack scientific data; prioritize those with clear clinical evidence and understand why they work for you specifically.
Having a pet has been shown in studies to increase the diversity of the microbiome, which is considered beneficial for gut health.
Support breastfeeding, as it is crucial for establishing a healthy microbiome trajectory in infants.