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How to get good bacteria into your gut

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These bacterial cells live in your skin, mouth, nose, yet most of them reside in your digestive system and especially your large intestine. Imagine that. In fact, these bacterial cells outweigh human cells by about 10 to 1. Among their duties, these bacteria allow you to get nutrients from food.

SEE VIDEO BY TOPIC: Gut bacteria and weight loss: Mayo Clinic Radio

SEE VIDEO BY TOPIC: Bacteria that's GOOD for us! Learn more about PREbiotics and PRObiotics

10 Ways to Cultivate Good Gut Bacteria and Reduce Depression

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These bacterial cells live in your skin, mouth, nose, yet most of them reside in your digestive system and especially your large intestine. Imagine that. In fact, these bacterial cells outweigh human cells by about 10 to 1.

Among their duties, these bacteria allow you to get nutrients from food. They even protect your genes by preventing toxic material from leaking through your gut tissue. Researchers are only beginning to understand the many roles these bacteria play as well as their impact on health and disease.

A decade ago they estimated we harbor about species. Today, that number is closer to 10, and will probably only increase. The more researchers learn about these good bacteria, the more we realize how connected they are to overall health. When your gut bacteria get out of balance — when those bad bugs take over — systemic havoc ensues, creating a wide range of diseases.

Whenever I see patients with health issues like irritable bowel syndrome IBS or leaky gut, I usually suspect gut flora imbalances. But these imbalances go far beyond just gut health. Name a health problem and gut bacteria probably plays some role. Studies connect bacterial imbalances with Type 2 diabetes, arthritis, fibromyalgia, chronic fatigue syndrome CFS , and migraines. These imbalances can even inhibit weight loss and make you overweight.

A new patient with an an autoimmune disorder called fibromyalgia, presented to me relating chronic gas, bloating and distention. She was also worried about worsening anxiety and brain fog. That gut-brain connection is very powerful. Fix the gut and you can impact not only anxiety and brain fog but other neurologic and mood disorders like ADHD and depression. As a Functional Medicine doctor, restoring gut balance is actually very simple: I take out the bad and replace it with good.

Among the factors that adversely impact gut balance are antibiotics, environmental toxins, artificial sweeteners, and a bad diet, but also things you might never suspect like anti-bacterial soaps.

That usually begins with what you put on your fork. When patients make the right food choices and fix a few lifestyle components, their gut health improves. They feel better and lose weight. Here are some of the strategies I use to fix gut health:. Share your thoughts below or on my Facebook page. Team Our Approach The Experience. Your Name.

Your Email. Your Friend's Email. Written by Dr. George Papanicolaou, DO. Here are some of the strategies I use to fix gut health: Focus on whole, quality foods.

Whenever you can, choose nutrient-rich organic plant foods and foods from animals fed their natural diets like grass-fed beef and pasture-raised eggs. Eat more fiber. Good bacteria thrive on dietary fiber, and insufficient amounts make it difficult to thrive. A wide array of plant-based foods like legumes, nuts, seeds, berries, and vegetables can feed good gut bugs that help to edge out the bad ones. For patients who find getting enough dietary fiber a challenge, I recommend a high-quality fiber powder.

Increase your anti-inflammatory fats. When I see patients with gut imbalances, they often have chronic inflammation. Omega 3-rich sources like wild-caught fish, freshly ground flaxseeds, walnuts, and quality fish oil supplements are among the ways you can put out that inflammatory fire that holds your weight and health hostage.

A diet high in refined, sugary foods allows pathogens to grow. So do food sensitivities like gluten, dairy, and corn. While we eliminate these problem foods, I ask patients to keep a food journal because many of them can sneak into the diet. Eat and drink more fermented foods. Sauerkraut, pickles, kimchi, and coconut kefir come packed with natural probiotics that add to your gut bacteria diversity.

For therapeutic amounts of probiotics, I also recommend a high-quality supplement. Feed your good gut bugs.

Prebiotics are what your probiotics feed on. Foods rich in prebiotics include Jerusalem artichoke and dandelion greens. You might also choose a prebiotic-rich powder like inulin or potato starch, but go slowly: Too much at once can create gastric distress. Exercise regularly. Among its benefits, regular exercise can foster a community of good gut bacteria. Find something you enjoy that helps you move — that could be yoga, weight lifting, or walking — and do it regularly.

Sleep better. Getting inadequate or poor-quality sleep could adversely impact your gut flora. Aim for eight hours of solid sleep every night.

I find technology can inhibit falling to sleep, so I ask patients to turn off electronics including TV and laptops at least an hour before bed. Curb stress. Supplement Safety Demystified. How to Naturally Support a Child with Anxiety. UltraWellness Articles.

15 tips to boost your gut microbiome

As it turns out, you can get many of the good bacteria your gut needs to move things through properly by changing things in your environment. For better digestion and increased metabolism, decreased inflammation and decreased risk of chronic disease, try our 6 easy ways to improve your gut health:. Here is yet another reason to eat fresh, whole foods.

In many ways, your gut bacteria are as vast and mysterious as the Milky Way. About trillion bacteria, both good and bad, live inside your digestive system.

Similarly, an unbalanced gut can wreak havoc on everything from your metabolism to your mood. What you eat plays a huge role in the health of your gut. One of the best ways to support your gut health is to eat well. Refined white sugar may have a particularly bad reputation, but it turns out that sugar in any of its forms is potentially harmful to your gut health.

The Wrong Gut Bugs Can Make You Fat and Sick (and How to Fix Them)

But we are by no means permanently attached to a diagnosis of Major Depression Disorder if that is what Mom and Dad kindly handed down. Each of us also has a complex collection of bacteria living in our guts — our distinct microbiome — that also has genes. Since there is much we can do to shape the environment within our guts, we have control over our microbiota and can compensate for the lack of control we have over our human genome. Our microbiome contains one hundred times more genes than our human genome, so in fact there is about 99 percent of associated genetic material that we have the potential to mold in ways that are beneficial to us. Not to ruin the suspense, but considering all the optimistic studies Smith includes, the answer is a resounding YES. Monosaccharides, the simplest carbohydrates containing a single molecule of glucose and fructose a piece of Wonder bread , disrupt a healthy microbial balance because they are digested very easily by us and absorbed into our small intestine without any help from our microbes. When the wall of the intestine is permeated, particles of food enter the bloodstream, and our immune system alerts our brain and other organs to the attack, causing inflammation in various parts of our body.

Gut Bacteria

If you buy something through a link on this page, we may earn a small commission. How this works. Gut health refers to the balance of microorganisms that live in the digestive tract. Looking after the health of the gut and maintaining the right balance of these microorganisms is vital for physical and mental health, immunity, and more. Many microbes are beneficial for human health, and some are even essential.

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Please refresh the page and retry. Good gut health means looking after this bacteria. Its effect are almost untold.

Can gut bacteria improve your health?

The microbes in your gut can help you to get thinner, be happier and live longer. By Prof Tim Spector. Your gut microbiome is a vast community of trillions of bacteria and fungi that inhabit every nook and cranny of your gastrointestinal tract, and have a major influence on your metabolism, body weight, propensity to illness, immune system, appetite and mood.

As many countries urge populations to stay at home, many of us are paying more attention to our diets and how the food we eat can support our health. To help sort out the fact from the fiction, BBC Future is updating some of our most popular nutrition stories from our archive. Our colleagues at BBC Good Food are focusing on practical solutions for ingredient swaps, nutritious storecupboard recipes and all aspects of cooking and eating during lockdown. But the science has a way to go before we know exactly what nutrition is best for your gut. BBC Future spoke to leading gut health and microbiome researchers to sift fact from fiction on gut health "wonder foods", probiotics, prebiotics and what changes to your diet could genuinely boost your gut health.

Can gut bacteria improve your health?


Fermented foods include sauerkraut, kimchi, miso, kombucha and many pickles. We can't be certain the bacteria they contain reach the gut, but in countries where.


Foods to Restore Your Intestinal Flora


What should I eat for a healthy gut?






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