To have good gut health, focus on the following key practices: 1. Eat a diverse, fiber-rich diet
- Consume a variety of plant foods (aim for around 30 different types weekly) including fruits, vegetables, legumes, whole grains, nuts, and seeds. Fiber acts as prebiotic food for beneficial gut bacteria and supports microbial diversity
- Include foods rich in polyphenols (plant compounds) such as colorful fruits and vegetables, herbs, spices, coffee, tea, nuts, and dark chocolate, which promote good gut bacteria
2. Stay hydrated
- Drink plenty of water daily to aid digestion, nutrient absorption, and prevent constipation. Staying hydrated also supports a diverse and healthy gut microbiome
3. Eat slowly and chew thoroughly
- Eating slowly and chewing food well can reduce digestive discomfort like gas, bloating, and pain, and may help maintain a healthy gut
4. Include probiotic and fermented foods
- Incorporate probiotic-rich fermented foods such as yogurt, kefir, sauerkraut, kimchi, miso, and tempeh to increase beneficial gut bacteria diversity
5. Limit processed and ultra-processed foods
- Reduce intake of highly processed foods high in refined sugars, unhealthy fats, and additives, as they can promote harmful gut bacteria and negatively affect gut health
6. Manage stress and get enough sleep
- Chronic stress and poor sleep negatively impact gut health. Practice stress reduction techniques like meditation, yoga, or spending time with loved ones, and aim for 7-8 hours of quality sleep per night
7. Exercise regularly
- Physical activity supports a healthy gut by helping maintain a healthy weight and reducing digestive problems
8. Identify and manage food intolerances
- If you experience symptoms like bloating, gas, diarrhea, or abdominal pain, try eliminating common trigger foods to improve gut health
By combining these dietary and lifestyle habits, you can support a balanced and diverse gut microbiome, which contributes to overall digestive and immune health.
