How to increase the good bacteria in your gut naturally at home?

22 scientifically proven ways to increase the good bacteria in your gut naturally at home

1- Cut out sugar, animal fat and processed foods.

2- Consume more plants and dietary fiber. Eat high-fiber foods, like beans, zucchini, carrots, pumpkin, whole grains, nuts, seeds, apples, bananas, mango, oranges, raspberries, strawberries, lentils, peas, split peas, broccoli, artichokes, brussels sprouts, potatoes, and dark green leafy vegetables (lettuce, spinach and swiss chard).

3- Take a probiotic supplement daily, or eat a cup of yogurt before bed everyday. Friendly flora can reduce inflammation and improve your digestive health.

4- Eat healthy prebiotic foods, like onions, garlic, asparagus, artichoke, leeks, bananas, and dandelion greens. Consume 2-3 cloves of raw garlic a day

5- Try Fermented Foods, like sauerkraut, natto, kombucha, kimchi, tempeh, miso, and pickles

6- Lower stress levels. Try deep breathing yoga (Pranayama), tai chi, meditation, and acupuncture to reduce your stress levels. If you have H. pylori infection, stress only makes your symptoms worse.

7- Cut down on coffee consumption

8- Stop smoking and limit alcohol consumption

9- Sleep at least 8 hours a day

10- Eat foods that support your immune system, like ginger, echinacea, garlic, spinach, bell peppers, citrus fruits, broccoli, yogurt, and ginger. Alternatively, take an immune boosting supplement, like Immunal® (Echinacea purpurea)

11- Drink 3 cups of ginger tea a day, ginger contains high amount of allicin and gingerol, both of which are great anti-inflammatory and antibacterial agents.

12- Take 250-500 mg of omega-3 (EPA and DHA) each day. Alternatively, eat foods rich in omega-3s, like fatty fish (salmon, mackerel, sardines), canola oil, soybeans, walnuts, flax seeds and chia seeds

13- Take a tablespoon of olive oil daily, preferably in the morning on an empty stomach 30 minutes before eating breakfast

14- Eat foods high in zinc, like lean meat, poultry, spinach, oysters, nuts, dark chocolate, squash seeds, pumpkin seeds, beans, mushrooms, and toasted wheat germ

15- Drink 3 cups of camomile tea a day to reduce your stress levels naturally.

16- Take 500 mg of vitamin C per day

17- Drink three cups of green tea a day to prevent gastric mucosal inflammation and to inhibit the growth of bad bacteria in the gut

18- Eat foods high in Vitamin B6, like fish (tuna), seafood, lean meats (beef) and poultry (chicken breast), eggs, nuts (pistachios), seeds, soy products, and legumes, such as pinto beans, and peas. Alternatively, take a vitamin B6 supplement

19- Eat foods high in magnesium, like avocados, dark chocolate, almonds, legumes, nuts (brazil nuts, cashews, pine nuts), seeds (pumpkin seeds, sunflower seeds, flaxseeds), beans (black beans), whole grains (whole wheat bread and brown rice), soybeans, tofu, sesame seeds, and some fatty fish (salmon, halibut, and mackerel).

20- Eat foods high in potassium, like bananas, dried apricots, spinach, white beans, sweet potato, potatoes, winter squash (acorn squash), avocado, pomegranate, wild-caught salmon, tomato, turkey, coconut water, and fat-free yogurt. Drink a glass of vegetable juice everyday to supply your body with high levels of nutrients

21- Eat foods high in iron, like liver, lean meat, eggs, fish, tofu, dried fruit, wholegrains, nuts, seeds, pulses and beans.

22- Eat foods high in vitamin E, like spinach, almonds, avocado, butternut squash, sweet potato, wheat germ, sunflower seeds, and palm oil. Alternatively, take a vitamin E supplement.

[aio_button align=”center” animation=”flash” color=”red” size=”medium” icon=”none” text=”let us know which way works best for you” relationship=”dofollow” url=”https://medcoi.com/auth/question/how-to-increase-the-good-bacteria-in-your-gut-naturally-at-home/”]

Verified by: Dr.Diab (August 22, 2018)

Citation: Dr.Diab. (August 22, 2018). How to increase the good bacteria in your gut naturally at home?. Medcoi Journal of Medicine, 5(2). urn:medcoi:article20258.