How to Foster a Healthy Gut Flora

Most of us love pets. Also, there are some who love pets but can’t keep one due to some problems. But guess what, we human beings actually house some tinsy-winsy pets in our bodies , especially in our gut. Want to know what exactly these pets are? These are some trillion bacteria which are collectively known as microbiota. Gross, isn’t it? Interestingly, this microbiota plays an extremely important role in the maintenance of our gut health. Our gut flora is primarily regulated by the food that we eat. Here are a few tips on how to foster a healthy gut flora.

  1. Whole Grains :-

Bacteria such as lactobacilli, bifidobacteria and bacteriodetes are fostered by whole grains. Carbs such as beta-glucan and fiber present in whole grains make it difficult for the small intestine to digest. These are then moved to the large intestine. The microbiota present in the large intestine breaks down these compounds, thus, promoting the growth of healthy bacteria.

  • Avoid Artificial Sweeteners :-

Artificial sweeteners can hamper the blood sugar level of the body as these sweeteners tend to have a negative effect on the gut flora.

  • Vegetables, Fruits and Beans :-

Nutrients that are essential for  healthy microbiota are sourced through fruits and vegetables. The indigestible fibers present promote the growth of certain beneficial bacteria. Other sources of high fiber that are good for a healthy gut are :

  • Lentils
  • Beans
  • Raspberries
  • Chick peas
  • Green peas
  • Artichokes

A study showed that including these in your diet helps in fostering the growth of microbiota.

  • Fermented Foods :-

Fermented foods such as kimchi, kefir, kombucha and especially yogurt have been found to be serviceable in the promotion of microbiota development. These foods increase bacteria and reduce the generous number of disease-causing microbes present in the gut.

  • Stick to a Plant Based Diet :-

Studies show that a vegetarian diet fosters more healthy bacteria growth as compared to a non-vegetarian diet. Plant based foods have been found to be helpful in reducing disease causing bacteria, especially in obese individuals.

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