Tips for a Strong Microbiome

So much more happens in the gut than we give it credit for. Our hormones are influenced and, in some cases, even created in the gut, our immune systems are built in the gut, nutrients are extracted and food is broken down to be utilized and even our emotions are influenced by the gut. For all these reasons and more it’s important that we do everything we can to support the gut and all of the amazing bacteria hard at work in the gut.

Here are my top tips for building a strong gut microbiome:

1.      Eat probiotics daily – even just a tablespoon makes a huge difference in supporting the types of good bacteria that help our body function at its best. Try active yogurt, kefir, drinking vinegars, fermented vegetables, kombucha, or traditional pickles. Remember homemade vinegar-based salad dressings count!!

2.      Eat prebiotics daily – Prebiotics are foods that contain starches that the “good bacteria” in our gut like to eat. Prebiotic foods include dandelion greens, Jerusalem artichoke, garlic, onion, leeks, asparagus, bananas, barley, oats, chicory root, burdock root, flax, jicama, wheat bran, and seaweed.

3.       Avoid ingesting toxins that can disrupt your microbiome – This is done by washing produce, avoiding inhaling toxic fumes (including fragrance), avoiding processed foods, and avoiding Nsaid use. We will talk more about how to handle toxins in the coming weeks.

4.      Avoid excess sugar – Sugar, or simple carbs are known to feed “bad bacteria” which can disrupt the balance of the microbiome.

5.      Eat a wide range of foods – Studies show that eating at least 30 different foods per week can help diversify the microbiome. Try spicing up your routine with an uncommon vegetable, or multigrain crackers, or even just spices that you don’t typically reach form. Once you actually sit down to count the foods you eat each week I think you’ll be shocked at how small the number truly is.

Now of course there are a million other tips and hacks and what not that can help you build a strong microbiome, but these are hands down my favorite, and usually the easiest to follow. Got anymore? I’d love to hear them.