Research on the microbiome is continually evolving. It is believed that our guts and the trillions of microbes that live there are connected to almost everything in our body. The microbiome consists of good bacteria, viruses and fungi that are essential to our immune system, heart, lung, skin and gut. We need many different microbes to help keep us healthy. Research also shows that the microbiome is linked to weight management, digestive disorders, heart health, blood sugar management, the immune system, brain health and mental health. This is why the microbiome is so fascinating and important.
The following is a list of actions you can take to support a healthy gut.
- Eliminate packaged processed foods. Overly processed foods are linked to microbiota imbalances, which cause problems in our overall health.
- Limit refined sugars and artificial sweeteners.
- Eat a wide variety of food including fresh fruit and vegetables. Diets high in fresh produce can promote diversity in a healthy gut. Fruit and vegetables contain fiber and pack phytochemicals that have been linked to gut health.
- Chose foods with polyphenols...a plant compound having many functions in the gut that can influence inflammatory and immune statuses...fruits, vegetables, tea, spices, dark chocolate and red wine all have polyphenols...
- Incorporate fermented foods in your meal plans...these natural sourses of probiotoics work wonders for a healthy gut
- Fiber, fiber, fiber...chose whole and ancient grains, beans and legumes.
- Try more "plant-based" meals...promoting a more diverse gut
- Always incorporate water in your day...at least 3-4 8-ounce servings a day.
- Exercise regularly for healthy gut and overall good health for your skin, gut and overall body function.