As I have been researching the microbiome and how best to support it, I thought I would put a list of tens way in which to optimize gut flora.
- Make 75% of your plate vegetables and plant- based foods in general. Plants are high in fiber and accessory nutrients that feed good bacteria. Fruits and vegetables that are brightly coloured like pomegranates, kiwis, and cranberries fit the bill.
- Eat more fiber. Aim for seventy grams which helps lower rate of chronic diseases. Nuts, seeds, and legumes are high in fiber and feed healthy bacteria.
- Make sure you eat resistant starch found in yams, taro, plantains, rutabagas, celery root and konjac root noodles. Gut bacteria digest resistant starch and produce short chain fatty acids such as butyrate, acetate and proprionate which have a wide range of positive effects on health. These starches do not spike blood sugar.
- Eat more prebiotics like broccoli, artichoke, asparagus, onions, leeks, garlic. These foods help the growth of bugs that nurture the mucous layer of your gut.
- Cut out refined carbohydrates, sugar and artificial sweeteners. These are hard on your gut microbes.
- Consume healthy fats such as omega 3 found in wild seafood and ground flax seeds or chia seeds or hemp seeds.
- Exercise outdoors for at least 30 minutes daily. Hike in the woods to increase your exposure to microbes in your environment. (Exercise outside led to increase in beneficial butyrate producing bacteria. Butyrate is a short chain fatty acid which can reduce inflammation in your body.)
- Get more quality sleep. Aim for 7- 8 hours of sleep. Get to bed by 10 pm and wake at 6 am if possible.
- Reduce your stress. Breathe and incorporate mind/body components such as yoga, tai chi or martial arts.
- Minimize alcohol consumption which contributes to gut permeability.