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Diet to keep your gut microbiome healthy

Our genetics, environment, fitness levels, food intake and the beverages we consume- all have an impact on the composition of our microbiome.

In your intestines, there are hundreds of different kinds of a bacterium, each of which perform a distinct function in your body and require various nutrients to develop.

It’s also not always clear if certain bacterial strains and low levels of microbial diversity cause health issues and metabolic problems, or vice versa. A diverse microbiome is generally thought to be beneficial. This is because the more bacterial species you have, the more health advantages they may be able to provide. A diet rich in varied food kinds can result in a more diversified microbiome. Though the standard Western diet is limited in variety and high in fat and sugar, in reality only a very small percentage of plants and animal species are thought to supply the majority of the world's food.

However, diets in particular rural areas are frequently more diversified and richer in various plant sources, indicating that there is a significant chance of improving our gut microbiota health by simply modifying our diet. Here are certain habits you could adopt for a thriving gut microbiome:-

1. Eating vegetables, beans and all sorts of fruits
The finest forms of nutrition for a robust microbiome include fruits and vegetables as they contain a lot of fibre. Specific bacteria within our stomach can break down fibre, which promotes their multiplication. Beans and legumes also have high fibre content.

For eg. Bifidobacteria are helpful bacteria because they potentially reduce intestinal inflammation and improve gut health. Apples, artichokes, blueberries, almonds, and pistachios have all been proven to boost Bifidobacteria levels in people.

2. Consume fermented meals
Fermented products undergo fermentation, a mechanism in which yeast or bacteria break down the carbohydrates in them. People who consume a lot of yoghurt, for example, tend to have more lactobacilli in their intestines. These individuals have lower levels of Enterobacteriaceae, a kind of bacterium linked to inflammation and a variety of chronic illnesses. Similarly, yoghurt eating has been found in a number of trials to enhance gut flora and may also improve the activity and makeup of the microbiome.

3. Eating a lot of whole grains
Whole grains are high in fibre and non-digestible carbohydrates like beta-glucan. These carbohydrates are not absorbed in the small intestine and instead find their way to the large intestine, where they support the development of good bacteria.

Whole grains may boost the formation of Bifidobacteria, lactobacilli, and Bacteroidetes in adults, according to research. Whole grains also boosted sensations of fullness and lowered inflammation and some risk factors for heart disease in these trials.

4. Eating food rich in polyphenols
Polyphenols are plant chemicals with several health advantages, including lower blood pressure, inflammation, cholesterol levels, and oxidative stress.

Most polyphenols make their way to the colon, where they are processed by gut bacteria since they are not properly absorbed. Polyphenol-rich foods include cocoa and dark chocolate, red wine, grape skins, and many more.

Your gut flora is crucial for many facets of your health. Numerous studies have now revealed that a disturbed microbiome can result in a variety of chronic illnesses. Eating a variety of fresh, complete meals, mostly from plant sources such as fruits, vegetables, legumes, beans, and whole grains, is the greatest method to maintain a healthy microbiome.

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