Ultra.fit

Top 5 Tips for Healthy Gut Microbiome

Reviewed by

Shifa Fathima

Top 5 Tips for Healthy Gut Microbiome

Good bacteria, for example, bifidobacteria, lactobacilli, help the organism digest nutrients like fibre in food, which otherwise cannot be digested by the organism itself. The human body contains around 40 trillion bacteria primarily in the intestines(gut bacteria) and on the skin.

What are the Important functions of the Gut Microbiome?

1. Effective Digestion of Food

Gut bacteria work to break down resistant fibre molecules in the food and aid in intestine function.

2. Brain Health

Researchers have found that gut microbiomes are directly involved in maintaining and improving the cognitive functioning of our brain.

3. Maintains Healthy Body Weight

An imbalance in the amount of healthy and unhealthy bacteria in the gut leads to weight gain. Healthy gut bacteria restore this imbalance and promote healthy body weight.

4. Blood Sugar Control

Microorganisms in the intestines help in the breaking down and digestion of complex sugar molecules in sweet foods, thus bringing about an effective control over blood sugar levels. 

5. Heart Health

Gut microbiomes are also involved in controlling high blood pressure and cholesterol levels, thus, promoting heart health.

Improving Your Gut Microbiome

Top 5 Tips that will maintain your metabolic health.

1. Increase intake of Fermented Foods

Fermented foods are a rich source of essential bacteria, particularly, lactobacilli, as these foods are formed from the bacterial breakdown of natural food ingredients. On consumption of fermented foods like yoghurt, kefir, kombucha, miso, and tempeh, bacteria start colonising our intestines. These microbes multiply and become a part of the inner lining of the intestines, particularly the cecum. The number of good bacteria is significantly enhanced with regular consumption of fermented foods, preferably once a day. One can prepare miso dressing for vegetable salad or have some Greek yoghurt salad or sandwich, to begin with. Including these ingredients may prove to be a major shift in meal preparations and consumption. But with some personalised coaching and education from Sugar.Fit, one can achieve this goal with ease. 

2. Include a Diverse range of Plants and Seeds in your diet

Most of the foods consumed in the world are prepared from 12 major crop varieties and 5 animal sources. Overconsumption of selective crops leads to an increase in disease-causing bacteria. It is advisable to include as many variations in plants and seeds in one's diet as possible. Including different colours of ingredients also provides important benefits of having a nutrient-rich and wholesome meal. Examples include nuts, legumes, fresh herbs, beans, chickpeas, and flavonoid-rich foods like red wine, apples and onions, etc. Newer technologies have come up that help us choose what is right for every individual. One such technology is the CGM technology which aims to provide you with a wholesome meal plan suiting your needs and choices. Based on your habits and choice of ingredients, CGM chalks out a diet plan to include most plant varieties in your diet to improve your gut microbiome function. This technology also informs you about sugar levels in the blood after eating any type of food and thus monitors the number of times you consume food and the quantity of food you consume.

3. Have a Prebiotic-rich meal

Prebiotics implies foods that enhance the function of the gut microbiomes. They improve the population of healthy microorganisms in our gut thereby enhancing body homeostasis. They essentially feed the bacteria for their growth and sustenance. Prebiotics can be found in apples, onions, artichokes, garlic, chia seeds, flax seeds, green tea, barley, bananas, black tea, and even cocoa. Apart from these prebiotic-rich ingredients, prebiotics can also be found in most of the fruits and vegetables consumed daily. One should include not all but a few of these ingredients in your diet to support the growth and function of healthy gut bacteria. A simple yet wholesome diet is encouraged with the help of personalised training and education. 

4. Try some Polyphenols

Polyphenols are organic compounds found in vegetables that enhance the function of the gut microbiome and provide good nutrition. They have anti-inflammatory and antioxidant functions which help maintain heart and intestine health. Research has proved that polyphenols improve the number of essential gut bacteria and maintain their function. They also enhance the functioning of Probiotic foods. Our body cannot digest polyphenols by itself. They pass undigested and reach the large intestine where the gut bacteria break them down and aid in their digestion. Examples of polyphenols are almonds, grapes, green tea, onions, broccoli, red wine, cocoa, and blueberries. 

5. Probiotic Supplements

Probiotic foods are essentially good bacteria containing food preparations that are an important source of essential gut bacteria and other microorganisms. They significantly increase the strength of good bacteria in our intestines thereby maintaining a good to bad bacteria ratio. All fermented foods are made up of probiotic microorganisms like yoghurt, kefir, Kempah, miso, etc. Probiotic supplements can also be taken but individuals with diabetes and other related comorbidities must consult their doctor before starting with such supplements. Medicines and supplements should be looked upon as temporary ways to enhance body function and not as a permanent solution. One is encouraged to seek healthy dietary considerations through customised meal plans and coaching. CGM is an emerging technology that provides a one-stop solution for a wholesome meal plan according to your blood sugar levels. 

Bottomline

The gut microbiome is the biodiversity of microorganisms living in an organism and forming a symbiotic association with the organism. The human body contains trillions of healthy microorganisms in the intestines and skin. The gut microbiome works to improve heart and brain function and maintain healthy body weight, and intestine health. 5 top tips for a healthier gut microbiome include having fermented foods, prebiotics, probiotics, increasing intake of different food varieties, and including polyphenols in one's diet.

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