How to increase good bacteria in the gut naturally?

Dr.Sharad Malhotra, 3 mins read

Listen to your gut.

We have all heard this since childhood. But how many of us listen to our gut beyond decision-making in some scenarios?

Whatever your answer is, make sure, from now onwards, you listen to your gut. Gut health is an important aspect of our health. It refers to the gastrointestinal system's health, including the stomach, intestines, and colon.

The human gut is home to trillions of microorganisms, including both good and bad bacteria. These gut microbes are unique to you. A newborn baby gets their first microbe during vaginal delivery or breastfeeding. Later, environmental exposure and diet introduce new microbes into the gut.

Many of these microbes have a mutually beneficial relationship with us. We provide them with food and shelter. In turn, they offer important services that help with numerous body functions.

Maintaining a healthy balance of gut bacteria is crucial for our overall well-being, influencing everything from digestion and immunity to mental health and mood. In this blog, we'll explore the importance of good bacteria in the gut and provide tips on how to increase them naturally.

Why Good Bacteria Matter

Good bacteria, also known as beneficial bacteria or probiotics, have a very critical role in our gut health. They help:

Digest food: Digest breast milk, break down complex nutrients, absorb vitamins and minerals, and produce certain vitamins that your body can't do on its own. They help produce short-chain fatty acids and metabolize bile in the intestine.

Boost immunity: The gut is the largest immune system organ of the body, containing around 80% of immune cells. Healthy bacteria inform your immune system about harmful microbes. They also help maintain the gut barrier, preventing harmful toxins and microbes from entering the bloodstream.

Produce hormones: Good bacteria are known to influence the production of hormones that regulate mood, appetite, and sleep.

Impact on overall health: Good bacteria is believed to be beneficial for overall health, including nervous system, heart health, and gut health. They may help control blood sugar levels and weight.

Tips to increase good bacteria in the gut health

There are numerous ways to boost good bacteria in the gut. Some of them are as follows:

Eat fermented foods: Fermented foods are rich in probiotics, mainly Lactobacilli. You can consume fermented foods like yoghurt, dhokla, and idli.

Incorporate prebiotic-rich foods: Prebiotics are types of fibre that feed healthy microbes. The good sources of prebiotics are bananas, onions, garlic, and whole wheat bread.

Eat a diverse range of foods: Having a variety of colourful foods in your diet can help boost a diverse range of good bacteria, which is an indicator of good gut health.

Consume whole grains: Whole grains are a good source of fibre and carbs, which are considered good for gut health.

Exercise regularly: Regular physical activity can improve gut motility and boost the growth of beneficial bacteria. You can incorporate aerobic activities, such as walking, swimming, or running, into your exercise regimens.

Manage stress: Chronic stress has a negative impact on gut microbes. Practice stress-reducing techniques like meditation, yoga, or deep breathing exercises.

Breastfeed for at least six months: As discussed earlier breast milk is among the first source of microbes in a newborn, breastfeeding your baby for at least six months is ideal. Those who are breastfed generally have more beneficial Bifidobacteria compared to those who are bottle-fed.

Get enough sleep: Adequate sleep is essential for maintaining a healthy gut microbiome. Aim for 7-8 hours of sleep per night. Inadequate sleep can lead to an imbalance of microbes, which can cause gastrointestinal issues like constipation, inflammation, and diarrhoea.

Eat polyphenols-rich foods: They are a class of plant compounds that help stimulate healthy bacteria growth. Dark chocolate, whole grains, green tea, and olive oil have an adequate amount of polyphenols.

Avoid antibiotics and processed foods: Limit the use of antibiotics, which can disrupt the balance of gut bacteria, and avoid processed foods that can harm beneficial bacteria. Only take antibiotics after discussing with your doctor.

Consider probiotic supplements: If you're having trouble getting enough probiotics from food sources, consider taking a high-quality probiotic supplement. But consult a doctor first.