8 Ways to Improve Your Improve Gut Microbiome, Based on Science

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Most people are familiar with the discomfort in their upper abdomen, known as indigestion - but very few know the real source of it or what indigestion is in the first place. The condition, also known as dyspepsia, is usually caused by dietary and lifestyle choices. Caffeinated beverages, spicy and acidic foods, can irritate the stomach lining, contributing to the unpleasant sensation in your abdomen - but it’s possible to avoid it. [1] Here are some (scientifically proven!) suggestions to improve your gut health and provide indigestion relief.

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1. Eat a Diverse Range of Food

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Your intestines provide a home to hundreds of bacteria species - both good and bad. The more good bacteria you have, the better it is for your gut health: a healthy microbiome is a diverse one. The more varied your diet is, the more healthy bacteria can populate your intestines, balancing its function. Western diet, high in fat and sugar, doesn’t provide the necessary diversity and may alter the composition of gut microorganisms; hence, many US immigrants develop gut problems after moving. [2]

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2. Gut Health Diet: Lots of Vegetables, Legumes, Beans, and Fruits

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Your diet should be not only diverse but also well-balanced. Fruits, vegetables, and beans are full of nutrients and contain high amounts of fiber, necessary for your gut to function normally. While certain fruits, like apples, promote the growth of healthy bacteria, [3] others help you to control and prevent the growth of bad bacteria that can damage your microbiome. [4]

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3. Eat Fermented Foods

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Fermented foods are foods that have been through the process of fermentation when the sugars normally contained in those products have been broken down. Many fermented foods, like yogurt or kefir, are rich in lactobacilli, a bacteria promoting gut health. Studies show that people consuming more fermented products not only have more healthy bacteria in their microbiome, but they tend to have less harmful bacteria thanks to their dietary choices high in probiotics. [5]

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4. Prebiotic Food: Best Food for Gut Health

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Prebiotics are the products helping your healthy bacteria grow and strive in your intestines. While probiotics help in your gut health regulation and even in some diseases’ treatments, prebiotics are vital for probiotics to become more tolerant to certain environmental conditions in your gut, like pH levels and temperature changes. [6]

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5. If You Can, Breastfeed for at Least 6 Months

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Studies have demonstrated that maternal milk contains important nutrients, maternal antibodies, and even some maternal bacteria, including lactobacilli and bifidobacteria. Both are extremely important for gut health, especially in newborns, whose gut microbiome has been acquired during delivery and is influenced by their feeding mode. Compared to formula-fed infants, those who have been breastfed for longer tend to have higher levels of healthy bacteria and lower levels of harmful ones. [7]

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6. Improve Gut Microbiome with Whole Grains

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Whole grains contain fiber and non-digestible carbs, both promoting the growth of healthy bacteria in the large intestine. Research shows that the alterations the whole grains make in the gut, help reduce the risk of cardiovascular disease, [8] but keep in mind that some whole grains are also high in gluten, big amounts of which can negatively impact your microbiome. [9]

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7. Best Gut Health Diet: Plant-Based Diet

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Both vegetarian and vegan diets have proven health benefits, and some studies have demonstrated the differences in the microbiome in people who follow a plant-based diet and those who consume animal products. [10] Due to its high content of prebiotic fiber, a plant-based diet helps to maintain a healthier gut biome, reduce inflammation and even lose weight.

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8. Last TIP for Your Gut Health: Eat Foods Rich in Polyphenols

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If you need a reason to eat more chocolate, this is it! Dark chocolate is rich in polyphenols, plant-based molecules used as fuel by your gut microbiome. [11] Moreover, the changes in your intestines brought by polyphenols are attributed to lower levels of triglycerides and C-reactive protein, the inflammation markers, and are thus linked to a lower risk of cardiovascular diseases. [12]

The bottom line

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A healthy microbiome is extremely important to maintain your overall health - while good bacteria help to sustain your normal bodily functions, harmful bacteria in your intestines can contribute to the development of numerous preventable diseases. Reducing your intake of processed food, sugar, and artificial products, while simultaneously sticking to a diverse, healthy diet, rich in fruits, vegetables, and other foods full of nutrients, can help you to maintain a healthy gut and help indigestion, contributing to your health and wellbeing. Keeping an eye on your microbiome is an essential step towards a longer, healthier life. Research indicates that the specific bacteria in the gut may even be associated with certain tumors that are characterized by DNA hypermethylation or various mutational patterns. [13] One of the ways to prevent the development of colorectal cancer (or catch it early) is to test your gut microbiome, which you can already do through many providers. Apart from that, genetics is also a non-negligible influence, which can be detected if you take a DNA test. The genetic test reveals your inherent risks that you can effectively influence by modifying your lifestyle.​​

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