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Feeding the Gut

Want to boost your overall health and well-being? Then feed your gut with the right foods and supplements.


Your gut microbiome is so diverse that it’s made up of trillions of microbes including, bacteria, fungi, and viruses. Bacteria often thought of as a source of disease, is all-powerful. In fact, they play an essential role in keeping you healthy. The densest population of microbes is in your gut, where they play a critical role in:

  • Immune function
  • Digestions
  • Weight regulation
  • Gas production
  • Inflammation control
  • Prevention and treatment of digestive problems
  • Reduce the severity of certain allergies and eczema


The bacteria in the gut can weigh around over 4 pounds, but some of these are bad. They’re linked to a host of health problems.


What should I eat for a healthy gut?


There are trillions of microbes living in your gut, and what you eat supplies not only nutrition to your body, it also feeds the trillions of bacteria that live in your gut. Any dietary changes can affect your gut microbiome within 24 hours. The more diverse your diet is, the more diverse is your microbiota. So, feed your gut with these foods:


  1. Eat lots of dietary fibers- One way to ensure you have a resilient gut microbiome is to eat a diet rich in fiber. A diet that is rich in fiber can increase the diversity of gut bacteria. The more diverse is your gut the harder it is to disrupt. Take this into account: if you aren’t eating enough dietary fiber, your gut microbiome may not get the adequate fuel it needs to keep you healthy.

High-fiber foods are also rich in prebiotics, which feeds the probiotics in the gut. Prebiotics can also influence the gut metabolites that affect the brain, helping to promote sleep, reduce stress and protect the microbiome from distractions.

  1. Consume probiotic-rich foods- In addition to prebiotic-rich foods, consuming fermented foods, yogurts are contributing factors to a healthy microbiome. They encourage more microbes to grow. Consumers worldwide who are health conscious are looking into boosting their digestive health by consuming more probiotic-rich foods and by taking probiotic supplements.
  2. Choose extra-virgin olive oil- Extra-virgin olive oil is loaded with the highest number of microbe-friendly polyphenols. It contains many nutrients that inhibit the growth of bad bacteria such as H. pylori. It changes how your gut microbiome communicates with your brain. Overall, your body benefits a lot from adding extra-virgin olive oil into your diet.
  3. Exercise- Exercise is not only good for your heart but your gut as well. During exercise, your body produces lactate and this can positively affect your gut microbes.
  4. Balanced protein- Choose a well-balanced amount of animal and plant-based proteins. Research has shown that probiotics interact with protein from diets, improving microbiome development and stabilization. Animal-based protein includes meat, shellfish, fish, eggs, and dairy products. Plant-based protein includes nuts, legumes, and seeds.

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