10 Proven Ways to Boost Gut Health & Good Bacteria

Submitted by the Metagenics Marketing Team
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Did you know that the majority of your immune system is in your gut?1 Think of it as a thriving rainforest, home to over 1,000 microbial species, most of which are beneficial bacteria. Your gut’s microbiome is an essential part of your immune system, helping to defend against harmful pathogens and keeping bad bacteria in check.2

Want to support your gut health? Here are 10 of the best ways to boost your beneficial gut bacteria:

1. Eat Whole Foods to Nourish Your Gut Microbiome

Your gut thrives on healthy food, so diet matters! Highly processed foods and refined sugars can starve good bacteria, allowing harmful ones to take over—a condition called dysbiosis.3,4 Instead, eat the rainbow—a variety of colorful, high-fiber whole foods that nourish your gut microbiome. Choosing organic produce can also introduce beneficial bacteria into your system.5 When you feed your good bacteria, they help keep you healthy in return.

2. Incorporate Fermented Foods for Gut Health

Fermented foods have been around for thousands of years—yogurt dates back to 10,000 BCE!6  They’re a delicious way to boost your gut health by adding beneficial bacteria to your microbiome, which contains around 100 trillion microbes. Here are some delicious ways to add fermented foods to your daily diet:

• Aged cheese
• Fermented vegetables
• Kefir
• Kimchi
• Kombucha
• Miso
• Natto (fermented soybeans)
• Olives
• Pickles (fermented)
• Sauerkraut
• Tempeh
• Umeboshi (Japanese fermented plums)
• Yogurt

​3. Select the Right Probiotics to Enhance Gut Health

Probiotics are live microorganisms that support your health when consumed in the right amounts.7 Think of them as friendly reinforcements for your gut. Choosing a high-quality, clinically backed probiotic can help introduce beneficial bacteria to your microbiome. However, not all probiotics are created equal. Different strains of probiotics offer different health benefits. Here are six things to look for when choosing a probiotic.

4. Consume Prebiotics to Support Beneficial Gut Bacteria

Now that you’ve loaded up on good bacteria from probiotic foods, it’s time to feed your new friends. Probiotics and prebiotics work together like a perfect pair. Prebiotics are fibers that resist digestion and make their way to the colon, where they become food for beneficial gut bacteria.8,9 Here are some prebiotic-rich whole foods to nourish your microscopic friends:10

• Apples
• Apple cider vinegar
• Asparagus
• Bananas (with a bit of green)
• Barley
• Buttermilk
• Celery
• Chicory root
• Dandelion greens
• Flaxseeds
• Garlic
• Honey (raw)
• Human milk oligosaccharides (HMOs)
• Jerusalem artichoke
• Jicama
• Leaks
• Legumes
• Oats
• Onions
• Rye
• Seaweed
• Scallions
• Watermelon
• Wheat bran

5. Prioritize Quality Sleep for a Healthy Gut

Your gut health and sleep are closely connected. Research shows that getting 7–9 hours of uninterrupted sleep supports a diverse and healthy gut microbiome.11 In fact, better sleep is linked to bacterial strains associated with overall good health.12,13

6. Engage in Regular Exercise to Boost Gut Health

Physical activity isn’t just great for your body—its great for your gut too. A six-week study found that exercise increases beneficial gut bacteria. But here’s the catch: when participants stopped exercising for six weeks, their microbiome returned to baseline.14 So stay active to keep your gut thriving.

7. Manage Stress Levels to Improve Gut Health

Stress has been shown to have a negative impact on gut health. Heightened stress levels can trigger an increase in bad/pathogenic bacteria, crowding out good bacteria.15,16 Try these six simple ways to reduce stress.

8. Increase Vitamin D Intake for Gut Microbiome Support

Sunlight does more than boost your mood, it also benefits your gut. A 2019 study found that UVB light exposure helps improve microbiome diversity.17 Plus, vitamin D supplements have been shown to increase the richness and variety of gut bacteria.18,19

9. How Alcohol Affects Gut Bacteria

While red wine has been known for its health benefits, too much alcohol can negatively impact your gut bacteria.20,21 The CDC’s 2020-2025 guidelines recommend no more than one drink per day for women and two for men—but also note that drinking less is always better for your health.22,23 The benefits of red wine likely come from polyphenols—powerful plant compounds found in grape skins during winemaking.24-27  These antioxidants act as prebiotics, supporting both gut health and overall wellness.28,29

Plenty of foods are packed with polyphenols, such as:30

• Apples
• Blueberries
• Coffee
• Cranberries
• Dark chocolate
• Dried oregano
• Dried parsley
• Flaxseed
• Kiwis
• Pecans
• Tahini
• Tea

10. Quit Smoking to Promote Gut Health

Smoking doesn’t just harm your lungs—it also reduces the diversity of your gut microbiome. Quitting smoking has been shown to increase gut microbial diversity, helping to restore a healthier balance.31

All of these are great ways to support the beneficial bacteria in your gut. To further enhance your gut health journey, Metagenics™ offers expertly formulated probiotic supplements.

References

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2.  Wang W et al. Gut microbiota and allogeneic transplantation. J Transl Med. 2015;13:275.
3. Gagliardi A et al. Rebuilding the gut microbiota ecosystem. Int J Environ Res Public Health. 2018;15(8):1679.
4. Di Rienzi SC et al. Adaptation of the gut microbiota to modern dietary sugars and sweeteners. Adv Nutr. 2020;11(3):616-629.
5.  Blum WEH et al. Does soil contribute to the human gut microbiome? Microorganisms. 2019;7(9):287.
6. Fisberg M et al. History of yogurt and current patterns of consumption. Nutr Rev. 2015;73 Suppl 1:4-7.
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22.  https://www.cdc.gov/alcohol/fact-sheets/moderate-drinking.htm. Accessed September 21, 2021.
23. https://www.dietaryguidelines.gov/sites/default/files/202012/Dietary_Guidelines_for_Americans_2020-2025.pdf. Accessed September 21, 2021.
24. https://journalsblog.gastro.org/is-red-wine-consumption-good-for-your-intestinal-microbiome/. Accessed September 21, 2021.
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