Feeding Your Gut Microbiome

“There’s been a lot of buzz recently about the need to eat probiotics — -living microorganisms found in foods such as yogurt and fermented vegetables. Probiotics add to your gut microbiota, the collection of 100 trillion or so bacteria and other critters living in your gut. Having a healthy microbiota may help foster a healthy immune system and reduce damaging inflammation in the body. Eating probiotics regularly may also help to prevent the intestinal environment from being overrun by unhealthy bacteria, which have been linked to everything from mood disorders and obesity to diabetes and neurodegenerative diseases.”

How to Feed your Microbiome 

Aim to maximize gut microbial diversity (a good thing) by maximizing regular intake of naturally fermented foods and probiotics.

Reduce the inflammatory potential of your gut microbiota by:  Cutting down on animal fat in your diet. Try to increase your intake of omega-3 fats and cutting down on omega-6 fats.

Avoid whenever possible, mass-produced processed food, and select organically grown food.

It’s not all diet, but behavioral aspects are important too.

Eat smaller servings at meals.

Be mindful of prenatal nutrition (if applicable).  

Reduce stress and practice mindfulness.

Avoid eating when you are stressed, angry, or sad.

Enjoy the secret pleasures and social aspects of food.

Become more expert in listening to your gut feelings.

Practice regular exercise. Aerobic is well documented that it reduces thickness of the cerebral cortex, improves cognitive function, and reduces stress responsiveness.

Emeran MAYER, MD. The Mind-Gut Connection: How the Hidden Conversation Within Our Bodies Impacts Our Mood, Our Choices, and Our Overall Health. 2016

https://med.stanford.edu/news/all-news/2021/07/fermented-food-diet-increases-microbiome-diversity-lowers-inflammation

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