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How to increase good gut bacteria



There are two types of foods that help balance the gut: prebiotics and probiotics. You can get both through a healthy diet. However, if you still have digestive problems, you may want to consider adding a supplement. Keep in mind that everyone's gut will react in different ways to different foods. Instead of trying to adhere to strict rules, find a diet that works well for you and makes your gut feel good.

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[ Edit ] Eating intestinal-friendly foods

  1. Choose a mostly plant-based diet. Animal products can irritate the gut and kill good bacteria. On the other hand, plant-based foods act as fertilizers for good bacteria and create a healthy environment for good bacteria to grow in. You don't have to be vegetarian or vegan to increase good bacteria, but adding more fruits, vegetables, and legumes to your diet can help. [1]
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    • Herbal foods include fruits, vegetables, nuts, whole grains and legumes.
  2. Include lots of prebiotic foods in your daily diet. Prebiotic foods promote the growth of good gut bacteria. Eating prebiotic foods is important to maintain a balance between good and bad bacteria. Try to include a prebiotic food in every meal. [2]
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    • Some of the best prebiotic foods include oats, asparagus, dandelion vegetables, leeks, garlic, bananas, onions, apples, flax seeds and cocoa.
  3. Eat 25-30 g of fiber every day. Fiber feeds healthy bacteria and promotes good digestion. Obtain a mixture of soluble and insoluble fibers. Soluble fiber helps to produce stools and can lower cholesterol. Insoluble fiber helps move food through the intestine. [3]
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    • Some good sources of soluble fiber include: fruits like apples, oranges and grapefruit; vegetables; legumes such as lentils, dry beans and peas; grain; oats; and oat bran.
    • Some good sources of insoluble fiber include: fruit with edible shells and seeds; whole grain bread, pasta and biscuits; bulgur wheat; corn meal; flakes; Bran; oats; buckwheat; and brown rice.
  4. Add more yeast food to your diet. Naturally fermented foods are one of the best natural sources of probiotics, and they help to introduce good bacteria into the gut. There are no guidelines for how much yeast food you should eat to see the benefits, so add as much yeast food to your diet as you can. [4]
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    • Good sources of fermented foods include sauerkraut, kombucha, miso, tempeh, pickled vegetables, yogurt with live cultures and kefir.
    • There is some debate about whether living cultures survive all the way to your gut, but people who eat yeast foods usually report fewer digestive problems.
  5. Limit how much red meat, dairy and saturated and trans fat you eat. Red meat and low-fat dairy products can slow the growth of good gut bacteria. Fried food can also promote the growth of bad bacteria. [5]
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    • Lean meat, such as skinless chicken or turkey, as well as fish and seafood are good options for red meat. [19659015] Choose olive oil over butter or margarine.

[ Edit ] Using medicine

  1. Try to take a daily probiotic supplement. Probiotics can help some people to digest better and add good bacteria to the gut. But you have to take them consistently every day to keep good bacteria alive and functioning. Look for probiotics that include lactobacillus acidophilus if you have trouble digesting dairy, bifidobacterium bifidum if you have IBS, lactobacillus rhamnosus to protect you from the traveler's diarrhea and bifidobacterium longum if you struggle with constipation. [6]
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    • Follow the dosing instructions that come with your specific probiotics.
    • Some people feel better when taking probiotics while others do not notice the difference. Give it a few weeks after you start taking probiotics and if you do not notice a change it is probably not worth it.
  2. Consider a fecal transplant for stubborn intestinal infections. Fecal transplantation is a relatively new procedure for people suffering from C. difficile colitis. If you suffer from diarrhea, stomach pain or bloody stools that last for two or more days, this may be a sign of C. difficile colitis. During a fecal transplant, a doctor will use a colonoscopy to introduce donor stools into your colon. You will be reassured by the procedure. Fecal transplantation is usually considered only in stubborn or recurrent cases. [7]
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    • A fecal transplant is considered after a round of antibiotics.
  3. Avoid antibiotics unless they are absolutely necessary. Antibiotics kill both good bacteria and bad bacteria. Of course, you should take antibiotics if you really need to, but talk to your doctor if you have other options. [8]
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    • Antibiotics are used in animal husbandry, so there is an opportunity to eat more animal products can add more antibiotics to your digestive system and kill good bacteria.

[ Edit ] Tips

  • Prebiotic carbohydrates are a substrate that helps good bacteria and beneficial microbiota grow.
  • Many things affect your microbiota, which you can change. Your mother's microbiota is when you are born. However, diet, exposure to the environment and use of antibiotics may have secondary effects on microbiota colonization.
  • Exercising on healthy habits such as exercising, getting enough sleep and managing stress can also have a positive impact on good gut bacteria. [19659041] [ Edit ] References
    1. https://www.bbc.co.uk/food/articles/what_should_you_eat_for_a_healthy_gut
    2. ] https: / / www .umassmed.edu / nutrition / blog / blog-posts / 2019/5 / the-10-best-prebiotic-food-for-ibd /
    3. https://www.ucsfhealth.org/ education / increasing_fiber_intake /
    4. https://www.health.harvard.edu/staying-healthy/can-gut-bacteria-improve-your-health
    5. https: // www .pcrm .org / health-topics / gut bacteria
    6. https://www.health.harvard.edu/staying-healthy/can-gut-bacteria-improve-your-health
    7. https://www.health.harvard.edu/staying-healthy/can-gu t-bacteria-improves-your-health
    8. https://www.pcrm.org/health-topics/ gut bacteria

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