mzeiya
Elder Lister
Drink bone broth.
Bone broth has high amounts of gelatin.
Gelatin is essential for connective tissue function.
It absorbs water and maintains the layer of mucus that keeps gut microbes away from the intestinal barrier.
Eat fermented foods.
Most fermented foods have bacteria with probiotic effects.
These probiotics help restore balance in your gut and support digestion.
Great options to incorporate in your diet:
• Kefir
• Yogurt
• Pickles
• Kimchi
• Sauerkraut
• Kombucha
Avoid antibiotics when possible.
Yes, antibiotics kill bad bacteria.
But they also kill good bacteria in your gut.
This can lead to weight gain and other health issues.
When you can, opt for natural remedies.
Limit artificial sweeteners.
Artificial sweeteners like aspartame may increase blood sugar by stimulating the growth of unhealthy bacteria like Enterobacteriaceae in your gut microbiome.
You don’t have to cut them all together…
Just follow the 80/20 rule.
Get quality sleep.
Lack of sleep can increase stress, which negatively affects your gut.
Get good sleep by:
• Cooling your room temperature
• Avoiding screens 1 hour before bed
• Investing in a quality mattress + pillow
One of the most beneficial things you can do.
Eat a diverse range of foods.
This leads to a diverse microbiome.
Diverse microbiome = Healthy gut.
The more species of bacteria you have, more health benefits they can contribute.
Rotate your diet with veggies, meats, and dairy.
Eat lots of fiber.
Certain bacteria in your gut can digest fiber, which stimulates their growth.
Great food options to get more fiber:
• Lentils
• Beans
• Apples
• Popcorn
• Bananas
• Broccoli
• Chickpeas
• Artichokes
• Raspberries
• Whole grains
Eat whole grains.
Whole grains have 2 benefits:
1) They’re high in fiber
2) They’re complex nondigestible carbs
Since these carbs aren’t absorbed in the small intestine, they make their way to the large intestine and promote the growth of beneficial bacteria in the gut.
Consume probiotics.
Probiotics are live microorganisms.
They’re beneficial because they fight off bad bacteria in your gut.
Foods like:
• Yogurt
• Buttermilk
• Sourdough bread
Are great for getting more probiotics.
Eat foods high in polyphenols.
Polyphenols are plant compounds that help reduce blood pressure, inflammation, cholesterol levels, and oxidative stress.
They're found in:
• Dark chocolate
• Grape skins
• Blueberries
• Green tea
• Red wine
• Almonds
• Broccoli
• Onions
10 tips to fix your gut health:
1. Drink bone broth
2. Eat fermented foods
3. Avoid antibiotics when possible
4. Limit sweeteners
5. Get quality sleep
6. Eat a range of foods
7. Eat lots of fiber
8. Eat whole grains
9. Consume probiotics
10. Eat foods high in polyphenols
