Healthy gut microbiota is responsible for boosting the immune system. Gut microbiota improves the body’s defense mechanism, preventing it from catching any health ailments. And the easiest possible way to improve gut microbiota is through proper nutrition. By following healthy nutrition and lifestyle habits, you can improve the gut microbiome’s functioning to keep your immune system free of any harmful disease-causing agents. So, how to modulate the gut microbiota through diet? And what are these healthy choices?
Ways To Improve Gut Microbiota
1. Consume Prebiotics
Prebiotics are the non-digestible carbohydrates that are specifically or selectively are beneficial for colonic microorganisms. Examples of prebiotics are cereals (bran, oats, barley), nuts (almonds, flaxseeds), vegetables (onions, garlic), legumes like chickpeas, lentils, beans (red kidney beans, soybeans), fruits (banana, custard apple, watermelon).
Consumption of prebiotics in healthy human causes:
- Weight loss
- Gives satiety
- Increases levels of satiety peptides (glucagon-like peptide 1 and peptide YY)
- Improves metabolic parameters, including insulin resistance in overweight and obese individuals
- Improves gut microbiota composition
2. Consume Dietary Fibers
The regular consumption of dietary fibers has resulted in positive outcomes for gut microbiota health. Dietary fiber proved helpful in maintaining healthy gut microbiota once bacteria metabolize it. A fiber-rich diet thrives gut microbiome, increasing their numbers. Therefore, start including dietary fiber in your meals. Rich fiber sources include avocados, strawberries, broccoli, artichokes, lentils, oats, quinoa, chickpeas, chia seeds, etc.
3. Probiotics
Probiotics are live microorganisms conferring health benefits on the host when administered in sufficient amounts. Examples are fermented vegetables such as sauerkraut, kimchee, fermented dairy products. Most studies suggest that probiotic bacteria prevent many degenerative diseases, including obesity, diabetes, cancer, cardiovascular disease, malignancy, liver diseases, and IBD.
An imbalance or dysbiosis of gut microbiota leads to many several disorders. Probiotics have been proved to modulate gut microbiota composition imbalance by increasing bacteria population, gut epithelium barrier function, and cytokine production.
4. Choosing Whole Foods Instead Of Processed Ones
Going for whole foods like brans, oats, legumes, fruits, and vegetables is always a healthier way to improve gut microbiota. It would be best if you cut down on the consumption of the processed foods as they are always high in salts, sugars, fats, and additives—added salt, sugar, etc., are responsible for higher blood pressure, causes increased spikes in sugar levels of the body.
5. Eat Mindfully And Practice It Regularly
Mindful eating is a simple yet significant way to promote good digestion and, therefore, to have a healthy gut microbiota. Eating food slowly and at regular portions is essential too. Eating at irregular hours, skipping meals, overeating, or eating too quickly – all of these things upset the gut health. Make a conscious decision to eat regularly and mindfully.
6. Manage Your Stress Levels
Stress is never a good option for your immune system. Stress is seen as a primarily mental health concern as it disturbs the whole-body cycle. Stress upsets the gut health; it worsens the existing problems and creates new ones like causing constipation, diarrhea, upset stomach, etc. You can manage your stress levels to improve gut microbiota by keeping a tab on the signs your body gives. Practice healthy lifestyle choices to reduce stress.
7. Consistent Sleep Cycle
Regulating the sleep cycle is one of the important steps to look at our health inside and out. Inadequate sleep interferes with the metabolism and digestion process, both of which lead to poor gut health. Hence, to maintain consistency in the sleep schedule, you must follow a routine every day.
8. Reduce Alcohol Intake
Alcohol may give temporary pleasures, but its prolonged consumption is not good for your gut microbiota. Alcohol intake causes the stomach to produce more acid, which again imbalances the gut microbiome. Avoiding the excess intake of alcohol is one healthy option to improve the health of gut microbiota.