Ways To Improve Your Gut Bacteria Based On Science
There are around 40 trillion bacteria in your body, most of which are found in your gut.
Collectively, they are known as your gut microbiome, and theyre incredibly important for overall health. However, certain types of bacteria in your intestines can also contribute to many diseases.
Many factors, including the foods you eat, can impact the type of bacteria found in your digestive tract.
Here are 9 science-based ways to improve your gut bacteria.
Eat A Variety Of Foods
Diet diversity, or the variety of foods you eat, plays a huge role in the number of good bacteria in your gut. One of the best things you can do for your gut is get out of your dietary comfort zone and eat a wider variety of foods, from all different food groups.
The TL DR? The more diverse your diet is, the more diverse your gut microbiome will be. Try to switch up the types of foods you eat weekly.
How Gut Flora Imbalance Affects Childrens Health
When a childs gut flora becomes imbalanced, not only is their gut affected, their entire body is vulnerable to sickness and disease. Because a majority of the immune system resides in the gut, when the gut flora is imbalanced, the immune system is compromised.
Not only is the immune system dependent on healthy gut flora, but gut flora imbalance is also responsible for:
- chronic and acute illness
- delayed speech
- and more.
Because of the constant assault on our childrens bodies via food, water, air, cleaning products, fragrances, heavy metals, and other toxins, the above conditions are rather common, unfortunately.
When our childrens bodies have so much to contend with in todays world, its imperative to make sure were making every effort to restore and maintain healthy gut flora.
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How To Restore Your Gut Health
The bacteria that live in and on us are an integral part of our immune system and influence much of our health and well being they even talk directly to our brain and influence our mood and cravings. They protect us from infections, regulate and activate our immune system and even regulate our weight and metabolism.
However as a result of our modern diets, sedentary lifestyles and over exposure to stress, toxins and medications our gut health is deteriorating globally. This deterioration has been linked with the obesity crisis, rising levels of diabetes and metabolic syndrome and a whole range of auto immune-related diseases from asthma and allergies, inflammatory bowel disease and IBS, to Rheumatoid Arthritis, Parkinsons and MS.
If you suffer from digestive problems, food intollerance or even weakened immune system, you may want to consider taking steps to restore your gut health before your symptos deteriorate. Here is our five step plan to reset and restore your gut health:
Future Areas Of Research
The microbiome is a living dynamic environment where the relative abundance of species may fluctuate daily, weekly, and monthly depending on diet, medication, exercise, and a host of other environmental exposures. However, scientists are still in the early stages of understanding the microbiomes broad role in health and the extent of problems that can occur from an interruption in the normal interactions between the microbiome and its host.
Some current research topics:
- How the microbiome and their metabolites influence human health and disease.
- What factors influence the framework and balance of ones microbiome.
- The development of probiotics as a functional food and addressing regulatory issues.
Specific areas of interest:
- Factors that affect the microbiome of pregnant women, infants, and the pediatric population.
- Manipulating microbes to resist disease and respond better to treatments.
- Differences in the microbiome between healthy individuals and those with chronic disease such as diabetes, gastrointestinal diseases, obesity, cancers, and cardiovascular disease.
- Developing diagnostic biomarkers from the microbiome to identify diseases before they develop.
- Alteration of the microbiome through transplantation of microbes between individuals .
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Drink Apple Cider Vinegar
Raw apple cider vinegar is a fermented liquid made from crushed apples, bacteria, and yeast. Its rich in protein and enzymes that can help break down bacteria in food. Raw apple cider vinegar can increase stomach acid levels because its acidic properties introduce more acid into the digestive tract.
Other than increasing stomach acid levels, raw apple cider vinegar has been associated with reducing symptoms from acid reflux, diabetes, and high blood sugar.
To use apple cider vinegar, dilute a small amount with water and drink it before your meal. Without water or another solvent, apple cider vinegar can damage the enamel on your teeth.
How To Find Good Gut Health Products
The array of gut health products on offer can be overwhelming. However, the right supplement can make all the difference to your overall well-being.
Choose a brand that places gut health at the core of everything they do, such as KAIBAE. As well as providing expertly produced gut health products, we also take care to protect biodiversity and sustainability through regenerative agricultural principles.
We allow you to rewild your microbiome by creating products that contain polyphenols and prebiotic fiberderived from wild plants. The next time you ask, “how can I restore my gut flora? look to KAIBAE as the experts in this field.
Now you understand how essential a balanced gut is, you can begin to take the necessary steps to improve your own gut health. Within six months, you may enjoy improved health and an enhanced well-being just by healing your gut. It’s got to be worth a shot!
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What Are The Symptoms Of An Unhealthy Gut
Keep a close watch on your body and how it is behaving and feeling. This can provide reliable clues that your gut health is less than optimal. The classic symptoms of poor gut health are:
- You have or suddenly develop food intolerances.
- You feel tired and fatigued often.
- You often suffer from digestive problems such as bloating, constipation, diarrhea, indigestion, and heartburn.
- Sleeping well is a problem.
- You suffer from skin irritations like eczema and psoriasis.
- You experience unexplained weight gain or loss.
- You have extreme food cravings.
- Mood swings and extreme emotional responses are commonplace.
- You start getting migraines.
What Does it Mean to Have a Leaky Gut?
A gut bacteria imbalance is often blamed for leaky gut syndrome, an affliction where toxins and bacteria pass through enlarged gaps in the intestinal wall and into the bloodstream. The bacteria then flows through the body and can create health issues or worsen existing issues.
Balancing out your gut health will eliminate leaky gut syndrome and prevent nasties from entering your bloodstream.
Slow Down And Listen To Your Body
When youre not paying attention to your hunger and fullness cues, its easy to overeat and experience gas, bloating and indigestion.
Its a commonly held belief that it takes 20 minutes for your brain to realize that your stomach is full.
While theres not a lot of hard science to back up this claim, it does take time for hormones released by your stomach in response to food to reach your brain .
Therefore, taking the time to eat slowly and pay attention to how full youre getting is one way to prevent common digestive problems.
Additionally, emotional eating negatively impacts your digestion. In one study, people who ate when they were anxious experienced higher levels of indigestion and bloating (
Reducing your consumption of alcohol may help your digestion.
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Benefits Of Good Bacteria
The beneficial bacteria that populate the digestive tract work in many possible ways, depending on the type of bacteria and other factors, including:
- protecting against harmful bacteria
- regulating the responses of the immune system
- strengthening the tissue of the bowel wall
- helping to digest food
- producing vitamins such as thiamine, riboflavin, vitamin B12, and vitamin K
- enhancing absorption of some minerals
- improving symptoms of some digestive diseases and disorders
- helping to regulate weight
- improving heart health
How Long Does It Take To Rebuild Good Gut Bacteria
Mild gut imbalances may only take around four weeks to heal. However, you should expect optimum results after six months. Of course, many factors can influence how long the restoration period takes. It depends on how imbalanced it was to begin with, and which measures you choose to take to improve it.
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Restoring Gut Flora After Antibiotics
Antibiotics deplete many bacteria, not just the ones making you sick. Thats why they should only be used under the supervision of a doctor when you really need them.
Antibiotics are an essential means to target bacterial infections. The problem is, weve used them too much and antibiotic resistance is becoming a major problem. Your gut flora isnt keen on them either, and for good reason.
Studies show that antibiotics alter the composition of your gut biome in the long and short term. Thats why some doctors also prescribe a probiotic at the same time. If you do need them, make sure to top up your prebiotic fibre intake to nourish your good bugs, and get a microbiome test to see how you can help them recover.
Tips To Boost Your Gut Microbiome
Your gut microbiome is a vast community of trillions of bacteria and fungi that inhabit every nook and cranny of your gastrointestinal tract, and have a major influence on your metabolism, body weight, propensity to illness, immune system, appetite and mood. These microbes mostly live in your lower intestine and outnumber all the other cells in your body put together.
Conceptually, we should view these microbes as a newly discovered organ, weighing slightly more than our brains and nearly as vital. There are some organs we can live without, including our spleen, gall bladder, tonsils and appendix, but we wouldnt survive long without our gut microbes. Intriguingly, no two microbiomes are the same we are all unique. And more than ever, were finding out just how important these microbes are.
Read more about the microbiome:
According to research, the richer and more diverse the community of gut microbes are, the lower your risk of disease and allergies. This has been shown in animal tests and also in human studies comparing the microbes of people with and without particular diseases. Examples from recent work at Kings College London include studies of diabetes, obesity, allergy and inflammatory diseases like colitis and arthritis.
Meanwhile, there is mounting evidence that babies born via caesarean section miss out on some of the microbes they would obtain through a vaginal birth, which may make them more vulnerable to allergies and asthma.
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How Gut Bacteria Affects The Brain And Body
Before looking at how to replenish gut bacteria, you need to understand how it may be affecting you. This will tell you if you have a gut bacteria imbalance.
Hardly anyone considers how their mental health could be linked to their gut health. However, this is one of the most obvious signs that your gut health could be suffering.
Gut microbes produce neurotransmitters such as dopamine, norepinephrine, acetylcholine, and GABA,all of which have an effect on the brain. Most notably, concentration, mood, anxiety, and motivation are all affected by your gut bacteria and the number of neurotransmitters that are being produced. Depression, anxiety, and the ability to control and process emotions are all symptoms of bad gut health.
Your metabolism is also adversely affected by bad gut health. This can eventually lead to issues such as type-2 diabetes, heart disease, and obesity. Inflammatory bowel diseases such as Crohn’s disease and ulcerative colitis are caused by a lack of anti-inflammatory gut bacteria. This also makes developing arthritis more likely.
Snacking Is Nice But Is It Necessary
We all love a good munch on something delicious, but snacking for the sake of it may not be promoting a healthy gut.
Eating triggers a healthy immune response known as postprandial inflammation. This is normal, but if you eat all the time, youre actually prolonging this inflammatory state, increasing your calorie intake, and promoting weight gain. Luckily, there are a few simple hacks to solve the snacking.
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Sibo: Right Bacteria Wrong Place
If there are too many bacteria in your small intestine, we call it SIBO .
In the small intestine, the bacteria ferment the carbohydrates you eat and release gas as a by-product. They also eat some of the nutrients from your food. Together, these can lead to uncomfortable symptoms, including:
- brain fog
Most experts believe that SIBO is an overspill of bacteria from your large intestine into your small intestine: its not about the type of microbes present, its where they are and how many of them there are that causes the symptoms. However, some new findings point towards SIBO being an imbalance of the small microbiome we have in our small intestines, rather than an overgrowth .
You can only be sure you have SIBO if you take a test. If youd like to talk to a professional about whether a SIBO test might be right for you, you can book a free 15-minute consultation with one of our practitioners.
Eat Foods With Polyphenols
Polyphenols are naturally occurring plant compounds that are loaded with antioxidants and have huge implications for your gut health. Research shows that polyphenols, like those that come from fruits, vegetables, tea, dark chocolate and wine increase the amount of Bifidobacterium and Lactobacillus bacteria in your gut. These specific bacteria lay down their “roots” in your gut and have a number of other health benefits from better digestion to more radiant skin.*
Some polyphenol-rich foods include:
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Make Electrolyte At Home
The bacterial gastroenteritis treatment can start right at your home. While electrolyte satchels and packs are easily available at your local medical store, it can be made at home with ease as well. Drinking electrolyte decreases dehydration. Just take 5 tablespoons of sugar and add it in one glass of water. You can next add a pinch of salt to this and stir properly. If you wish to make a little tasty, you can as well add a dash of lemon to the same.
How To Restore Healthy Gut Flora
Probiotics can support a healthy microbiome. These foods and supplements contain live bacteria that can benefit our health.
The bacteria in your gut make up a very important ecosystem, and if this becomes upset, it can lead to abnormalities in its composition and diversity. There are many things in life which can have negative consequences on your gut bacteria and intestinal health.
Studies have shown that probiotics can help to restore gut bacteria to healthy levels which protects us from inflammation. Live fermented foods are great sources of natural probiotics that you can eat and drink. Researchers think these traditional foods may play an important role in human health.
|Cabbage and salt|
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How To Kill Bad Bacteria Without Killing Good Bacteria
The fear of getting sick from bad bacteria has led to excessive use of hand sanitizers, but not all bacteria should be feared. The digestive tract contains 400 different bacterial species whose function is to maintain the integrity of the intestinal tract and aid digestion. An imbalance of good and bad bacteria can arise from infections, gastrointestinal issues or overuse of antibiotics. In these cases, replace the good bacteria to restore your immune system and digestive tract.
The 11 Best Ways To Improve Your Digestion Naturally
Everyone experiences occasional digestive symptoms such as upset stomach, gas, heartburn, nausea, constipation or diarrhea.
However, when these symptoms occur frequently, they can cause major disruptions to your life.
Fortunately, diet and lifestyle changes can have a positive impact on your gut health.
Here are 11 evidence-based ways to improve your digestion naturally.
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Steer Clear Of Dietary Emulsifiers
Dietary emulsifiers are food additives that improve the texture and consistency of various processed foods, by holding food particles together, according to the FDA. Theyre added to foods like salad dressing to prevent separation of oil and water, ice cream and gelatin desserts to improve their texture and mouthfeel, and milk alternatives to prevent their components from separating out.
While certain foods naturally have emulsification properties, like egg yolks, emulsifiers can also be chemically synthesized or extracted. It is speculated that unlike foods with natural emulsification properties, chemically processed emulsifiers may have detrimental effects on our gut microbiota and as a result, promote intestinal inflammation. According to a prospective study published in the BMJ in July 2021, higher intakes of ultra-processed foods are significantly associated with increased risk for inflammatory bowel disease . The study authors theorized that ultra-processed foods often contain chemically processed emulsifiers, and while the effects of these emulsifiers on the human gut microbiome require further research, they postulate that they may be detrimental.
Candida Albicans: The Opportunistic Yeast
When theres a recently vacated space to fill in your gut, it appears that some bacteria and other microbes move in to fill it quicker than others . We dont know enough about this to make concrete claims, but initial research suggests that candida is one of the opportunistic species that rushes to pick up where others left off, creating an overgrowth that results in dysbiosis .
In one study in Nigeria, out of 208 children who had taken antibiotics within the last three weeks, 42.3% had candida overgrowth, compared to 20.8% of those with no recent history of antibiotic use .
Candida overgrowth is associated with:
- Crohns disease and ulcerative colitis
- belching, bloating, indigestion, nausea, diarrhoea, and gas
- chronic fatigue syndrome
Its worth saying that association doesnt mean causation: it could be that these conditions make it easier for candida to overgrow in the gut, rather than candida causing the conditions. We cant be sure which yet.
And remember that candida seems to cause no problem at normal levels. Its only when theres a vacuum to fill that it starts to party. If you didnt already know, candida is the yeast responsible for thrush, a vaginal infection that often happens after a round of antibiotics.
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