8 Ways to Improve Your Gut Bacteria

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The foods you eat, can impact the type of bacteria found in your digestive tract.

Eat a diverse range of foods

1

Eating a diverse diet rich in whole foods can lead to a diverse microbiome, which is beneficial for your health.

Eat vegetables, legumes, beans, and fruit

2

Many fruits and vegetables are high in fiber. Fiber promotes the growth of beneficial gut bacteria, including specific types such as Bifidobacteria.

Eat fermented foods

3

Fermented foods like plain yogurt can benefit the microbiome by enhancing its function and reducing the abundance of disease-causing bacteria.

Eat prebiotic foods

4

Prebiotics promote the growth of beneficial bacteria, including Bifidobacteria.

breastfeed for at least 6 months

5

Breastfeeding helps an infant develop a healthy microbiome, which protects against certain health conditions later in life.

Eat whole grains

6

Whole grains contain nondigestible carbs that can promote the growth of beneficial bacteria.

Plant-based diet

7

Vegetarian and vegan diets may improve the microbiome.

Eat foods rich in polyphenols

8

Polyphenols can’t be digested efficiently by human cells, but they are efficiently broken down by the gut microbiota.