If you're aiming to introduce or increase beneficial gut bacteria that you might be lacking, it's important to take things step by step.
Give beneficial bacteria the fuel they need
While there's no easy way to get all these bacteria, there's good news: there are trillions of helpful bacteria out there, many of which can positively influence your health. These helpful bacteria tend to thrive on things like fiber and polyphenols found in plant foods. Even though you can't pick exactly which bacteria to get, having a diverse mix of microbes can really help.
How to support a healthy and diverse microbiome
Consider the following strategies to support a healthy gut microbiome:
Try lots of different plants: Aiming for about 30 different types of plants each week is a great goal. Eating a variety of fruits, veggies, grains, beans, and foods that are fermented can promote the growth of beneficial gut bacteria and introduce new ones.
Add color to your plate: Each color represents different beneficial compounds, called polyphenols, so including a rainbow of colors on your plate ensures you're getting a diverse range of polyphenols.
Experiment with fermented foods: Foods like yogurt, sauerkraut, and kimchi, are a natural source of probiotics, which are live beneficial bacteria. They can help your gut by adding new bacteria. Start with small amounts and gradually increase your intake to see how your body responds.
Limit ultra-processed foods (UPFs): Highly processed foods with lots of added sugars, unhealthy fats, and additives can negatively impact your gut microbiome. Focus on consuming plenty of whole, minimally processed foods that provide essential nutrients and support a healthy gut.
Add your personal Gut boosters and Suppressors: Use these personalized recommendations to make smart choices for your gut microbiome.
Remember the bigger picture
Just remember, what you eat is only one piece of the puzzle. How you sleep, handle stress, and stay active also play a role in your gut health. Any small, positive changes you make over time can help you support a healthier gut microbiome.