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How to have good gut bacteria

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. Collectively, they're known as the gut microbiota. Science has begun to look more closely at how this enormous system of organisms influences—and even improves—health conditions, from heart disease to arthritis to cancer. But understanding how the gut microbiota works, and how you may benefit, can be daunting.

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

What should I eat for a healthy gut?

Confused about what to eat and what not to eat? Live yoghurt is an excellent source of so-called friendly bacteria, also known as probiotics. Look out for sugar-free, full-fat versions and add your own fruit for a tasty breakfast. Yoghurt drinks can contain high numbers of bacteria that are good for the gut, far more than you would find in a normal yoghurt. Do be mindful though as they can have a high sugar content.

This probiotic yoghurt drink is made by fermenting milk and is packed with good bacteria. It also makes a great addition to smoothies and soups, or you can use it as a base for salad dressing add lemon juice and seasoning. Miso is made from fermented soya beans, plus barley or rice, and contains a range of goodies such as helpful bacteria and enzymes.

A savoury paste used in dips, dressings and soup, it can also be used as a marinade for salmon or tofu. There is uncertainty within the research that the bacteria effectively reach the gut, nevertheless in regions where Miso is a staple food source the population have better gut health and less bowel disease. This is finely chopped cabbage that has been fermented. This great source of probiotics, fibre and vitamins is best known as a German dish, but versions exist in Eastern and Central Europe.

This Korean speciality of fermented vegetables brings the benefits of probiotic bacteria along with vitamins and fibre. Use it as a lively side dish with meat, salad or eggs. It makes fantastic toast too. Get handy tips and information on nutrition, lifestyle, your body and mental health These have good probiotic properties, which means they are a treat for your gut bacteria — high in fibre, and full of fatty acids and polyphenols.

Gut bacteria and microbes like a diet of fatty acids and polyphenols. These are found in olive oil. Studies have shown that it helps reduce gut inflammation. Use it for salad dressing or drizzle it over cooked vegetables. Some studies have also found olive oil to be beneficial in easing indigestion problems and can also benefit your pancreas through lowering its requirement to produce digestive enzymes.

We all know water is crucial for gut health, but what else can you drink? Kombucha is a fermented tea drink thought to have originated in Manchuria that is full of probiotic good bacteria.

It has a sharp, vinegary taste and can be used as a refreshing drink on its own or mixed with fruit and spices. It also makes the base for great cocktails. Gut bacteria need fibre to flourish, so the more fruit and vegetables you consume the better. Peas are full of soluble and insoluble fibre to help keep your system in balance. Add peas to stir-fries, soups or salads. Much more than a festive staple, they contain the kinds of fibre that good bacteria like and sulphur compounds which help combat unhealthy bacteria such as H pylori.

Stir-fry with garlic and bacon for a delicious side dish. They also contain healthy minerals. Live, runny, smelly French cheese will give your gut bacteria a boost — but eat it in moderation. Add it to salads or spread it on your sourdough. Whilst we cannot be ensured that all of the bacteria survive digestion to be beneficial it is believed that other properties help preserve some bacteria during digestion. Use it as a flavouring for savoury dishes.

The properties within garlic act as a fuel source to allow the bacteria to do their job better which overall improves gut function. Fresh ginger can help in the production of stomach acid and it stimulates the digestive system to keep food moving through the gut.

Add fresh grated ginger to soups, stews, smoothies or stir-fries. Pour boiling water on grated ginger to make refreshing ginger tea. NOTE: Altering your diet suddenly may cause changes in bowel habits or other symptoms.

Good Housekeeping. Runners World. Browse more articles on nutrition. There is a lot of confusion around symptoms associated with the stomach and the digestive system This service can be accessed by phone hours a day. Next review date: 3rd March Yoghurt Live yoghurt is an excellent source of so-called friendly bacteria, also known as probiotics. Kefir This probiotic yoghurt drink is made by fermenting milk and is packed with good bacteria. Miso Miso is made from fermented soya beans, plus barley or rice, and contains a range of goodies such as helpful bacteria and enzymes.

Popular with readers. Gut Feeling: Understanding Stomach Problems There is a lot of confusion around symptoms associated with the stomach and the digestive system Get top tips, recipes and related articles straight to your inbox. Sign Up Today. About our healthcare.

Can gut bacteria improve your health?

Support our lifesaving work. Make a donation to the Physicians Committee today. Donate Now. A plant-based diet can improve health and prevent disease by feeding the good bacteria in your digestive tract.

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.

Confused about what to eat and what not to eat? Live yoghurt is an excellent source of so-called friendly bacteria, also known as probiotics. Look out for sugar-free, full-fat versions and add your own fruit for a tasty breakfast. Yoghurt drinks can contain high numbers of bacteria that are good for the gut, far more than you would find in a normal yoghurt. Do be mindful though as they can have a high sugar content.

15 tips to boost your gut microbiome

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Gut Food - 15 Foods For Good Gut Health

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Gut Bacteria

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Oct 14, - About trillion bacteria, both good and bad, live inside your digestive system. This population is known collectively as the gut microbiota.

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Comments: 4
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  4. Voodoogore

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