Your biome is all of the healthy bacteria in and on your body. Healthy bacteria lives on your skin, in your nose, and in the gut. Your gut biome is of particular importance. That is because your digestive system is your first line of defense of your immune system. A healthy gut means a healthier immune system. There are up to 1000 species of bacteria in an individual‘s gut microbiome. Bacterial cells in the body outnumber human cells by around 10 trillion!! Keeping your gut biome healthy is of critical importance to your overall health and wellness. There are many ways to keep your gut biome healthy.
One way to keep your gut biome healthy is by eating a variety of fruits and vegetables. The bacteria in your gut thrive off of different types of fruits and vegetables. Eating the rainbow helps to improve systemic inflammation, your gut health, your immune system, your skin, and even your vision! Eating the rainbow is one way to ensure that you are getting a variety of fruits and vegetables. Choosing between purple, red, orange, green, yellow, and white fruits and vegetables will help to ensure a healthier gut biome.Try finding these foods next time you go shopping:
Purple: eggplant, grapes, purple cabbage
Red: beets, strawberry, tomatoes
orange: carrots, oranges, yams
green: broccoli, spinach, green apples
yellow: bananas, squash, yellow bell peppers
white: onion, garlic, jicama
Another way to keep your gut biome healthy is by eating fermented foods. Fermented foods enhance the diversity of gut microbes. They also decrease signs of inflammation in your gut. Foods like yogurt, kimchi, kefir, kombucha, pickles, and sauerkraut are great sources of fermented foods.
Pre-biotics are dietary fiber that will feed the friendly bacteria in your gut. Prebiotics should not be confused with probiotics. While probiotics are the live bacteria found in certain foods, prebiotics are what feed the probiotics, helping them to stay alive.
- chicory root
- green bananas
- konjac root
Having a diet rich in these foods will help keep your digestive system healthy.
Managing your stress is another way of keeping your gut biome healthy. Stress can create systemic inflammation in the body that can even have a negative effect in your gut. Managing stress through yoga, meditation, journaling, or exercise can help keep your gut healthy.
Sugar and Processed Foods
Processed food and sugar are known to have a negative effect on the gut biome. An unhealthy amount of processed foods and refined sugar can create systemic inflammation in the body. This inflammation can also occur in the gut, which will weaken it. This can then lead to elimination of the beneficial bacteria in your gut. Unfortunately this imbalance can increase your cravings for sugar which will further damage the gut, creating a pathological loop.