How to Increase Good Bacteria in Gut Naturally
Do you want to know what naturally kills bad bacteria in the gut or how to get rid of bad bacteria in the gut? In this article you will learn how to increase good bacteria in gut naturally and the best foods for gut health and digestion.
Feeling your best depends on a delicate balance of good to bad bacteria in gut, which is home to hundreds of trillions (yes, trillions) of different bacteria.
If you don’t have enough good bacteria, the bad microbes are left to their own devices and can begin to shift the balance or, worse yet, dominate. When this happens, one of the best ways to restore balance is increasing the good bacteria in your gut.
10 Ways to Naturally Increase Good Bacteria in your Gut:
1. Keep your body active
Exercise makes perfect sense. Thanks to the endorphins it releases, you gain physical advantages like increased strength and flexibility as well as emotional ones like improved mood, better sleep, and higher self-esteem.
But exercise also promotes bacterial diversity and the quantity of good bacteria in the gut (or the number of strains).
Aim for 2.5 to 5 hours of exercise each week, and make an effort to move about during the day. Dance while you cook, take the stairs, and walk the dog. Fitness doesn’t necessarily require a regimented exercise routine. Read 13 Benefits of Exercise (The Importance of Exercise)
2. Work on stress management
One of the most vital factors you can do for the health of your gut is to manage your stress (and your health, in general). However, over time, stress can affect the balance of gut bacteria, causing the good bacteria to decline and the bad bacteria to flourish. In its acute phases, stress can produce stomach trouble (bubble intestines, anyone?).
While you’ll never be able to entirely eliminate stress, you may try to manage it by indulging in things that actually make you happy as well as regular meditation, yoga, exercise, and journaling. Read How to Reduce Stress and Anxiety – 7 Simple Ways
3. Obtain enough good sleep
Although it may appear like a passive activity, sleep is actually a restorative time that has significant effects on the health of your gut. Lack of sleep, according to research, increases stress, which might result in an imbalance of good and bad bacteria.
On the other hand, getting adequate sleep (about seven to nine hours for adults) helps support healthy gut balance and help you manage the physical impacts of stress.
Better sleep quality is also linked to having a healthy gut. In other words, the better you may sleep, the more you do to boost the good bacteria in your gut. Read 10 Signs of an Unhealthy Gut & How to Fix it
There are several things you can do to enhance the quality of your sleep if you have difficulties falling asleep, such as following a sleep schedule, avoiding blue light, and giving up caffeine. Read 12 Secrets to a Good Night’s Sleep
4. Keep an eye on your sugar intake
Sugar is the worst culprit when it comes to preserving intestinal homeostasis, according to Dr. Mclee Tembo. As per study, sugar upsets your gut’s natural balance and feeds bad bacteria. He suggests staying as far away from all added sugars as you can. Pay special attention to packaged foods, since they frequently conceal sugars, especially liquid forms.
5. Eat polyphenol-rich foods
Natural plant components called polyphenols are high in antioxidants and have significant effects on the health of your gut.
According to research, polyphenols—such as those found in fruits, vegetables, tea, dark chocolate, and wine—increase the number of Bifidobacterium and Lactobacillus bacteria in your gut. However, you shouldn’t consume too much of these two in the name of gut health.
These specific bacteria lay down their “roots” in your gut and have a number of other health benefits from better digestion to more radiant skin.*
Some polyphenol-rich foods (and drinks) include:
- Berries
- Beans
- Cherries
- Nuts
- Plums
- Black and green tea
- Vegetables (artichoke, chicory, and spinach)
6. Eat a lot of meals high in fiber
Increase your intake of plants and you’ll consume more fiber naturally, but be sure to eat lots of high-fiber foods in the day, such as beans, chia seeds, flaxseeds, lentils, berries, and psyllium.
Your gut bacteria are fed by fiber, particularly prebiotic fiber, and when that fiber is digested, short-chain fatty acids (SCFAs) are created. SCFAs balance your gut (increase good bacteria while pushing out bad), support your immune system, lower cholesterol, regulate blood sugar, and improve brain function. They are the currency of gut health, and we get them exclusively from prebiotic fiber.
Be warned: It’s a good idea to gradually add high-fiber meals over the course of a few weeks if your diet is currently low in fiber. This allows your digestive system to become used to the shift. Fiber overconsumption can result in gas accumulation, which can lead to unpleasant symptoms including bloating, stomach pain, and flatulence.
7. Add fermented foods
Bacteria and yeasts are used in the production of fermented meals. The bacteria and yeast that break down the meal produce more good bacteria, increase the bioavailability of nutrients, and decrease anti-nutrients, or substances that could prevent the body from absorbing vitamins and minerals properly.
These probiotic-rich foods help crowd out unfavorable bacteria or yeast, and including them in your diet can help support gut balance. One million colony-forming units (CFUs) of good bacteria may be found in just 2 tablespoons of sauerkraut, and not only that: According to a research published in PLOS One, fermented foods like sauerkraut are resistant to lower pH conditions like stomach acid, which allows them to pass through your mouth, stomach, and small intestine where they may colonize and flourish.
You can try the following fermented foods:
- Sauerkraut
- Kombucha
- Miso
- Kimchi
- Kefir
- Yogurt
- Tempeh
- Natto
8. Utilize a probiotic supported by science
In addition to consuming fermented foods, adding a probiotic supplement can improve your gut microbiome. Probiotic supplements contain live bacteria that get deposited in your small intestine where they can colonize and grow, boosting your overall number of good bacteria and a host of GI functions.
There are many probiotic supplements available, but you need to choose one that is effective. A probiotic with multiple strains and 5 to 100 billion colony-forming units (CFUs) per dosage is what Dr. Mclee Tembo advises choosing. To be clear, more isn’t more necessarily. The dose of each strain should be informed by clinical science.
The probiotic you purchase should have passed quality testing to ensure that the claims match what is really in the container. Whether the probiotic is refrigerated or not is irrelevant (unless the product specifically states that it needs refrigeration).
9. Prioritize plants
You should also take your intake of plant foods into account when considering diet diversification. Plants include a variety of macro- and micronutrients, phytochemicals, and fibers, including prebiotic fibers. All of these support a healthy balance in your gut by feeding good bacteria, starving out bad bacteria, and delivering antioxidant and anti-inflammatory benefits to the gut and beyond.
Specifically, cruciferous vegetables like broccoli, cauliflower, and cabbage contain special substances called glucosinolates that are metabolized by bacteria and aid in the development and balance of good bacteria in your gut.
Pay attention to both the diversity and volume (consuming more plants overall) (again, eating different types of plants regularly). Don’t get into a rut where you only eat broccoli and sweet potatoes.
10. Eat a variety of foods
The variety of foods you eat, or the diversity of your diet, has a significant impact on the quantity of good bacteria in your gut. Get out of your dietary comfort zone and consume a larger selection of foods from all various food groups. This is one of the finest things you can do for your gut.
The more diverse your diet is, the more diverse your gut microbiome will be. Try to switch up the types of foods you eat weekly.
FAQ
How do I get bacteria out of my stomach?
How to get rid of bad bacteria in the gut: The first step in getting rid of bad bacteria in the gut is to support your basic health foundations, such as food, exercise, and sleep. Probiotics should be the next step to get rid of bad bacteria in the gut and restore the microbiome if that doesn’t resolve the issue on its own.
What naturally kills bad bacteria in the gut?
Certain species of gut bacteria can be eliminated by a “western” diet that is heavy in fat, sugar, and low in fiber, which results in a less diversified microbiota. Use antibiotics only when absolutely required, as prescribed by your doctor, as they can destroy both good and bad bacteria.
How to starve bad gut bacteria?
Give up the Western diet: It has been demonstrated that a diet high in animal protein, sugar, and fat and low in fiber, such as the processed food-heavy diets that are common in the United States, reduces the number of bacteria in the gut, particularly the good bacteria Bifidobacterium and Eubacterium species.
Does fasting kills gut bacteria?
There is evidence to support the idea that intermittent fasting may improve gut health and enhance the billions of bacteria and other microorganisms that reside in your gut. A method of eating known as intermittent fasting involves alternating between times of fasting and regular meals. Longer periods of fasting seem to lower the total bacterial burden, which is linked to better gut health and a longer lifespan.
Does oregano oil kill good bacteria?
Since ancient times, oregano has been utilized to heal sinus and respiratory issues. Before the development of modern medications, doctors utilized this plant to cure a variety of diseases. And so, when oregano is used to treat bacterial infections, it’s only bacteria that are damaging to human health are killed. However, the answer is, no, oregano oil does not harm any good bacteria.
Does purell kill good bacteria?
Yes, hand sanitizers kill good bacteria. This is due to the disinfectant ethyl alcohol that they contain. Although it works well to eliminate fungus, viruses, and bacteria, it can also damage healthy cells. Products from PURELL® Hand Sanitizer have been proven to kill more than 99.99 percent of a wide range of microorganisms in tests against them.
How do you know if your gut has bad bacteria?
Bad bacteria in gut symptoms: Bad bacteria might flourish when your body doesn’t have enough of the good bacteria. These symptoms of an imbalance in gut flora include: autoimmune conditions such type 1 diabetes, rheumatoid arthritis, and thyroid difficulties. digestive problems, such as heartburn, bloating, diarrhea, constipation, or irritable bowel syndrome.
What are the best foods for gut health and digestion?
Foods that kill bad gut bacteria: Whole grains, bananas, greens, onions, garlic, soybeans, and artichokes are examples of prebiotic foods that provide nourishment for good gut flora. Yogurt is a probiotic meal that already contains a lot of good bacteria. Read How to Improve Gut Health Naturally
What does an inflamed gut feel like?
A portion of your digestive system will be inflamed if you have IBD. Chronic inflammation may result in excruciating discomfort, diarrhoea, and even bloody stools. IBD symptoms appear and disappear in episodes or flares. Your body can’t absorb all the nutrients it requires because of the IBD-related inflammation in your digestive tract.
Gut inflammation symptoms:
- Diarrhea.
- Fatigue.
- Abdominal pain and cramping.
- Blood in your stool.
- Reduced appetite.
- Unintended weight loss.
What herbs kill bacteria in gut?
Herbs that kill bad gut bacteria:
- Echinacea. The immune system benefits greatly from the use of the herb echinacea. It has been used for many years to treat many infections and diseases caused by bacteria. Due to its capacity to eradicate the most harmful strains of bacteria, it is very beneficial for treating the common cold and flu.
- Triphala. One of the greatest herbs for leaky gut may also be triphala. Triphala, a herbal concoction made from the three herbs amla (Indian gooseberry), bibhitaki, and haritaki, has been used for generations in traditional Ayurvedic therapy.
What herbs heal the gut lining?
Mucilaginous soothing herbs for leaky gut:
- Aloe vera leaf juice (Aloe barbadensis miller)
- Amla / Amalaki / Indian gooseberry (Phyllanthus emblica)
- Licorice root (Glycyrrhiza glabra)
- Plantain leaf (Plantago major)
- Marshmallow root (Althaea officinalis)
- Slippery elm bark (Ulmus rubra)
How do I get rid of bad bacteria in my mouth?
Bad bacteria in mouth: Porphyromonas gingivalis, Treponema denticola, or Prevotella intermedia may be to blame if you experience poor breath. The spaces between your teeth and slightly below your gum line are perfect havens for these gassy tiny critters.
6 ways to get rid of bad bacteria in the mouth:
- Brush Your Teeth.
- Swish With A Peroxide Or Alcohol Containing Mouthwash
- Floss Between Your Teeth.
- Brush Your Tongue.
- Drink Water.
- Take A Probiotic.
- Eat Fibrous Food
Bottom line
How to increase good bacteria in gut naturally: There must be a ton of good bacteria in your gut; we’re talking trillions here. Despite the fact that the modern lifestyle of little sleep and high stress levels might make it difficult to promote a healthy gut microbiome, there are many ways to organically boost the good bacteria in your gut.
Concentrate on eating a variety of foods, boost your intake of high-fiber vegetables, control your stress levels, and move your body frequently. Also, remember to take your regular probiotic. Read Candida Overgrowth Symptoms: Causes and Treatment