Maintaining a well diverse microbiome is important for overall health. Here our some of our top diet and lifestyle tips to maintain your gut microbiome diversity.
Increase your fibre intake!
Fibre is found in plant-based carbohydrates and unlike other types of carbohydrates (sugar and starch) it leaves the small intestines undigested and is digested by the bacteria in our the large intestine and colon. A diet rich in fibre can help increase the number of good bacteria in your gut. Some types of bacteria also produce short chain fatty acids from digesting this fibre, which has many beneficial properties, way beyond the gut.
Tips for increasing your fibre intake
Aim to eat 5 portions of fruits and vegetables a day Keep the skin on your fruit and vegetable when possible Swap to wholegrain versions of pasta and rice and swap your white bread for wholemeal versions or rye bread Try replacing a meat dish with beans or pulses once a week
Diversity is good!
Your gut loves diversity so make sure you are eating a large range of different foods. Try and buy something you wouldn’t normally buy when you’re next at the supermarket or shop seasonally so you are constantly mixing up your fruit and vegetables.
Whilst everyone will feel stressed at some point in their life, it is important to learn how to control and reduce stress as it can negatively impact your gut bacteria.
Try meditating, breathing techniques, reach out to friends and family and relaxation music.
Don’t forget to exercise!
Exercising can increase the number of good bacteria in your gut and help reduce stress. Try and aim for 20 minutes of exercise per day, even if this is just getting outside for a brisk walk!
Try fermented foods!
Fermented foods are foods and beverages that have undergone controlled microbial growth and fermentation. Examples of fermented foods include sauerkraut, live yogurt, kefir, sourdough bread, kombucha, kimchi, tempeh and miso.
Fermented foods can contain live bacteria as well as vitamins and bioactive molecules produced by the microbes during fermentation.
Therefore, they can have positive effects on our gut health.
Whilst their taste might not be for everyone, if you enjoy fermented foods they can be enjoyed as part of a balanced diet.
Include a live bacteria supplement
Live bacteria supplements contain friendly bacteria that can help maintain gut microbial diversity but delivering good bacteria to your gut! Look out for a friendly bacteria supplement with added natural fibre to help encourage the growth of your friendly bacteria.