How to Maintain Healthy Gut Bacteria in 15 Best Ways

maintain healthy gut bacteria
How can I maintain healthy gut bacteria? 

What will improve my gut bacteria? 

How do you get rid of bad gut bacteria?

If you have all these questions in mind you are in the right place.

Let's get started. 

You need to have good gut bacteria to maintain your health. Gut bacteria play an important role in a healthy balance.

If your good gut bacteria are affected or are out of balance you will face many health problems. Like diabetes, obesity, heart diseases, no proper bowel movements and many more.

If you want to live a healthy life then you should maintain healthy gut bacteria. Science says that there are 39 trillion bacteria a human body and most of it is in the intestines.

If you keep your intestine healthy you will be free from most of the health problems.

Keeping your gut healthy is in your hands and you can do that in many ways.

Below are some best ways from which you will be able to improve gut bacteria and know if you have a good gut or no.

1. Understand Your Bowel Movement.

To know that you are having a good gut bacteria control. You need to pay attention to your regular bowel movements.

If your bowel movements are easy and regular then you have a good gut bacteria balance which is healthy.

If you are facing irregular, hard, painful or discomfort in your regular bowel movement. Then you must be developing worse gut bacteria which are harmful.

2. Do You Pass Gas?

If you have good gut bacteria then it will produce more gas and if you are passing gas then it is a good sign.

If you do not produce more gas then something is wrong from inside.

Gas inducing food or supplements are not a bad thing. Many people are ashamed of passing gas, but its a good sign of healthy gut bacteria.

3. Track How Many Times You Get Sick.

Keep a track on how many times you get sick in a year. Is it every 6 months or every 3 months.

If you have good gut bacteria it will help you to protect from the sickness. Good bacteria works like a shield for protecting illness.

If you are not getting sick this means you have good bacteria balance.

4. Check On Your Weight.

Do you know? Thin people have healthier gut bacteria than an obese person.

Some studies have even shown this experiment in a mouse. A study shows that if gut bacteria from a thin mouse is transferred to anobese mouse.

The obese mouse starts to lose weight within months. This happens due to good bacteria control.

Maintaining proper weight will naturally promote good bacteria. If you are obese then try to lose weight if you want a healthy life.

5. Track Pain Levels.

If you are experiencing pain and aches in your chest area or pain in your joints. Then you have developed bad bacteria for sure.

Good bacteria have anti-inflammatory properties which generally keeps you pain-free.

If you experienced frequent pain start working on your diet and maintain healthy gut bacteria.

6. Eat Different Kinds of Foods.

There are hundreds of species of bacteria present in your gut. Each of them has their own foods from which they grow. Growing good bacteria is healthy for the body.

Eating diverse foods which feed each type of species in your gut will promote their growth.

More species of bacteria the more your gut gets healthy. Eat a variety of fruits, vegetables, green vegetables etc.

Do not focus on western diet as the western diet is rich in fats and sugar.

Rural times diet is considered to be richer as it contained a variety of plant sources which were rich in nutrition.

7. Cut Out Processed Foods and Sugar.

There was an experiment carried on mice which shows that a high sugar diet affected in a negative manner to gut issues.

High sugar diet caused changes in bacteria control in the gut. 

Adjusting to this change was difficult and affected the physical functionality of the mice.

Changes in gut bacteria also affected the short term and long term memory of mice.

Sugar helps to feed bad organisms like Candida Albican. This is a fungus which grows in the gut which attacks the intestine walls.

Sugar will feed these organisms and will promote their growth resulting in more health problems.

So cut down sugar and processed food from your regular diet. Prefer hot cooked food for lunch and dinner.

8. Add Fermented Foods to Diet.

Fermented foods will help you to develop good gut bacteria as they contain probiotics and prebiotics.

Add 4 servings of these foods to your regular diet to maintain healthy gut bacteria.

Some of the Must eat fermented foods are:-

  • Kombucha
  • Yogurt
  • Kefir
  • Sauerkraut
  • Kimchi
  • Miso
  • Tempeh

9. Increase Fiber in Diet.

There are many such foods which you can include in your daily diet. Whole grains are the best source of fiber.

The carbs which are absorbed by the intestines do not enter small intestines. They make way to the large intestine giving a boost to grown good bacteria.

Grains also have many other benefits which include. Reduce of inflammation, reduce heart disease risks, it will make you feel full 
etc.

You can also eat fruits and vegetables for an alternative source of fiber. Increase in fiber intake will promote gas to form and as said earlier letting out gas is good for your gut.

If you develop to much gas, control your fiber intake in according to the weight of your body.

If you have a high fiber diet intake plenty of water after the foods intake. Intaking water will help you to maintain good bowel movements.

10. Switch to Vegetarian Diet.

If you are a non-vegetarian you must switch to vegetarian. A vegetarian diet has many benefits than a non-vegetarian diet.

Studies have shown that a vegetarian diet may be more beneficial to maintain healthy gut bacteria. This is because of the high fiber contains in a vegetarian diet.

A Veg Diet has also shown a proven result in decreasing disease-causing bacteria in obese people.

A vegetarian diet will help you in reducing your weight, inflammation and also cholesterol levels.

11. Limit Antibiotics Intake.

If you are a heavy user of antibiotics for even small problems then you should limit the use.

Regular intake of any antibiotics kills the wide range of good species bacteria in your gut. Promoting more health problems in 
the near future.

Antibiotics cannot differentiate the good and bad bacteria. Whatever comes in the way of antibiotics gets killed.

Heavy users of antibiotics tend to live less than non-users or limited consumption users.

12. Lower Stress Levels.

Whenever you feel stress the brain starts sending inflammatory signals to your whole body which also includes your gut area.

Your immune system will receive the inflammatory message due to higher stress levels and will underperform.

Good bacteria helps in developing a good immune system for our body. If the immunity functions are affected due to stress, It will affect the good bacteria.

Learn to chill if you want to maintain healthy gut bacteria.

13. Consume Vegetables and Beans.

Vegetables help in promoting the growth of bacteria inside your gut. Vegetables contain substances which helps the bacteria to produce an anti-inflammatory substance in the body.

Some of the must-have vegetables are:-

  • broccoli
  • Cabbage
  • Cauliflower
  • Kale
  • Spinach
  • Collard greens
  • beet greens

Beans are the strength booster of the bacteria present inside your gut. Beans contain fatty acids which strengthen gut bacteria.

Fatty acids also help in absorbing body nutrition.

14. Consider Probiotics Supplements.

It is not necessary to intake probiotics if you are able to maintain a healthy diet plan.

But if you are not able to maintain a good diet for the day, consider taking probiotics. There are many products which are available in the supermarket which has probiotics in it.

Before consuming probiotics supplements it is always better to consult a doctor. If you are treated with any of your on-going 
medications. Get a check from the doctor if any might react to the supplements.

Check the label before buying any probiotics supplements. Check for the USP label or the FDA label at the back of the product. 

A USP lab is an independent lab which checks the product and approves it. The information and the ingredients should match 
what's written on the product.

After verifying the product completely the verification seal is being provided.

Look for the recommended dosage of the probiotics. Check the expiry date of the product before purchasing.

15. Exercise to Sweat More.

Exercising is good for overall fitness and also your gut.

There is a significant increase in the number of bacteria when you sweat daily.

Diet and exercise if combined will play a great role to maintain healthy gut bacteria.
health
March 7, 2019
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