1. Eat Probiotic Rich Foods
Since ancient times people have used probiotic rich foods, which have been naturally fermented, to provide the good bacteria needed for a healthy gut and overall health.
Kimchi, kombucha, kefir, miso, tempeh, sauerkraut, natural yogurt and apple cider vinegar are all examples of fermented foods you can eat for a healthier gut. In fact, some of these couldn’t be simpler to make – here’s how to get started fermenting your own foods.
And here are twelve of the best probiotic foods to start adding to your diet.
2. Don’t Forget The Prebiotics
You can elevate the effectiveness of your probiotic rich foods by consuming some prebiotic foods too. Prebiotics are non-digestible carbohydrates that ‘feed’ the probiotics, encouraging them grow and multiply in your gut.
Prebiotic rich foods include artichoke, asparagus, bananas, chicory, garlic, onions, tomatoes and whole grains.
3. Use Probiotic Supplements
While fermented foods are the best and most natural way to get a healthy dose of probiotic bacteria, some people simply can’t stand the thought of consuming these cultures. In this case, probiotic supplements can be a good alternative.
It’s very important to choose a high-quality supplement from a reputable brand. Make sure it contains live strains of bacteria – which need to be kept refrigerated. This Now Foods Probiotic Capsules is regarded as one of the best probiotic supplements on the market.
When ConsumerLab.com tested 12 different probiotic products they discovered that, even though all contained at least one billion organisms per daily dose (an amount that may provide some benefit) some products contained far lower amounts than they claimed to.
4. Cut Out Sugar & Processed Foods
The bad bacteria in our guts go into overdrive when we eat too much sugar! They are also quite partial to the fats found in processed foods – including cookies, cakes, chips, fries and pastries.
In 2010, researchers compared Italian children who ate a diet high in fat, sugar and starch with tribal African children who ate high fiber, plant based foods. They found that the African children had more beneficial bugs in their gut.
And a 2015 study at Oregon State University indicates that both a high-fat and a high-sugar diet causes changes in gut bacteria. They found that this negative impact on gut microbiome led to a significant loss of cognitive flexibility – the power to adapt and adjust to changing situations!
In addition to the usual sugary suspects, make sure to limit or avoid these 25 surprising sources of hidden sugar and learn how to quit sugar from a former sugar addict.
5. Go Vegetarian
Cutting out meat from your diet has a huge number of health benefits – from lowering cholesterol, blood pressure and the risk of heart disease and diabetes to helping you shed pounds, improve mood and boost nutrient intake.
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