Blog by : Akshay Kulkarni.
There are around 40 trillion bacteria in your body, most of which are in your intestines. Collectively, they are known as your gut microbiota, and they are hugely important for your health. However, certain types of bacteria in your intestines can also contribute to many diseases. The food that you eat greatly affects the types of bacteria that live inside you. Here are 10 science-based ways to improve your gut bacteria. There are hundreds of species of bacteria in your intestines. Each species plays a different role in your health and requires different nutrients for growth. A diverse microbiota is considered to be a healthy one. This is because the more species of bacteria you have, the greater number of health benefits they may be able to contribute to.
A diet consisting of different food types can lead to a diverse microbiota . A few studies have shown that gut microbiota diversity is much greater in people from rural regions than of urban areas.nFruits and vegetables are the best sources of nutrients for a healthy microbiota. They are high in fiber, which can’t be digested by your body. However, fiber can be digested by certain bacteria in your gut, which stimulates their growth. Beans and legumes also contain very high amounts of fiber.
Some high-fiber foods that are good for your gut bacteria include:
- Green peas
- Beans (kidney, pinto and white)
- Whole grains
Apples, artichokes, blueberries, almonds and pistachios have all been shown to increase Bifidobacteria in humans. Bifidobacteria are considered beneficial bacteria, as they can help prevent intestinal inflammation and enhance gut health. Prebiotics are foods that promote the growth of beneficial microbes in the gut. They are mainly fiber or complex carbs that can’t be digested by human cells. Instead, certain species of bacteria break them down and use them for fuel. Resistant starch can also be prebiotic. This type of starch is not absorbed in the small intestine. Rather, it passes into the large intestine where it is broken down by the microbiota.
Diets containing plant-based foods promote the growth of different types of intestinal bacteria than animal-based diets do. A number of studies have shown that vegetarian diets may benefit the gut microbiota. This may be due to their higher fiber contents. One small study found that a vegetarian diet led to reduced levels of disease-causing bacteria in obese people, as well as reduced weight, inflammation and cholesterol levels.
So having a healthy whole plant food diet is a great wat to maintain the gut bacteria and stay healthy and immune.