8 Ways To Boost Good Gut Bacteria

Your gastrointestinal tract is home to trillions of bacteria that make up your gut microbiome. Maintaining the right balance of good and bad microbes is essential for overall health and disease prevention. As a holistic nutritionist, supporting gut health is a key focus when working with clients.

In this blog, I’ll share my top 8 ways you can naturally boost populations of beneficial bacteria in your microbiome. Follow these tips to keep your gut flora flourishing!

Tactic #1: Eat More Probiotic Foods

One of the most effective ways to seed your gut with good bacteria is to eat more probiotic-rich foods. These contain live cultures of microbes that help repopulate your microbiome. Try adding yogurt, kefir, sauerkraut, kimchi, miso, tempeh, kombucha, and other fermented foods to your diet. Read labels and look for at least 1 billion active cultures. Eat a variety of probiotic foods.

Focus on getting raw, unpasteurized fermented foods whenever possible. The pasteurization process kills many of the live cultures. Also, limit added sugars, which feed bad bacteria.

Tactic #2: Take a Probiotic Supplement

Along with probiotic foods, taking a high-quality probiotic supplement can further increase your counts of healthy bacteria. Look for broad-spectrum formulas with strains like lactobacillus and bifidobacterium.

Check the expiration date and proper storage instructions. Make sure your probiotic has at least 10-50 billion colony-forming units (CFUs). Take according to package directions. Do your research to find the best probiotic brands backed by clinical research. Refrigerate capsules and take them on an empty stomach for maximum effectiveness.

Tactic #3: Eat Prebiotic Foods

Prebiotics are non-digestible fibers that serve as fuel for probiotics. They help stimulate the growth and reproduction of beneficial bacteria. Good prebiotic foods include bananas, onions, garlic, legumes, oats, and non-starchy veggies. Aim for getting prebiotic foods daily as part of a high-fiber diet. They work synergistically with probiotics.

Some lesser-known prebiotic foods are raw dandelion greens, chicory root, Jerusalem artichokes, and leeks. Mix up your prebiotic choices for gut diversity. Slowly ramp up fiber intake to prevent gas.

Tactic #4: Get Dirty - Safely

Exposure to microbes in soil and the environment helps populate your microbiome. Simple outdoor activities like gardening, hiking, and camping support gut diversity.

Just be smart about hygiene. Wash hands properly after exposure to dirt and soil. But let your body get some natural exposure to environmental microbes. Avoid antibacterial soaps.

Kids and pets who play in the dirt tend to have more robust microbiomes. Adults need exposure, too. Also, let produce from your garden get exposure before washing.

Tactic #5: Stay Hydrated

Drinking adequate fluids is vital for digestive health. Water and liquids help transport food and waste through the GI tract. They also help probiotics flourish.

Aim for at least 2 liters of fluids daily, focusing on water and herbal teas. Probiotic beverages like kefir and kombucha contribute to fluid intake as well. Staying hydrated = a happy microbiome.

Flavor your water with fruit slices, cucumbers, or herbs to encourage sipping throughout the day. Avoid excess alcohol and sugary drinks, which can disrupt your microbiome balance.

Tactic #6: Avoid Antibiotics When Possible

While antibiotics are life saving medications, they also indiscriminately destroy gut bacteria. Only take an antibiotic prescription if truly needed.

Always finish the full course to prevent resistance. After taking antibiotics, restore your microbiome with extra probiotics and fermented foods once your system can tolerate them. Talk to your doctor about alternatives to antibiotics if appropriate for viral illnesses. Proactively populate your gut with good bacteria while on a necessary course.

Tactic #7: Manage Stress

Chronic stress disrupts the gut-brain axis and alters microbiome populations. Make stress relief a priority through yoga, meditation, deep breathing, nature time, and other relaxing activities. Lowering cortisol levels gives your microbiome the chance to rebalance. A calm mind supports a healthy gut. Seek counseling or support if intense stress persists despite lifestyle interventions.

Tactic #8: Move Your Body

Regular exercise stimulates digestive motility, increases gut blood flow, and reduces inflammation. All of these benefits support microbial health.

Aim for at least 30 minutes of moderate activity daily. Mix up cardio, strength training, and flexibility exercises. Pair exercise with a nutrient-rich diet for optimal microbiome enhancement. Even just taking a 10-minute walk after meals can aid digestion. Yoga and pilates also massage the abdomen. Make movement a microbiome habit.

Start Supporting Your Microbiome Today!

Follow these tips to increase populations of healthy bacteria and achieve a flourishing, balanced gut microbiome. Protecting your gut flora is one of the best ways to boost immunity, improve digestion, enhance cognition, and prevent disease.

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"Information courtesy of www.mebykatie.com; Katie Marshall is a certified Medical Esthetician, Acne Specialist, Functional Nutrition Counsellor, Holistic Chef, and Integrative Nutrition Health Coach. Specializing in skin health, gut health, hormone health, and the whole body. The basic premise is that functional nutrition gets to the root of the problem and resolves the actual problem. This differs from conventional medicine, which prescribes multiple meds to deal with symptoms, with little regard for resolving the root cause of the symptoms. Functional nutrition is more personalized, customized, and holistic. My job is to work with your medical team and advocate for you if necessary."   

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