The TL;DR? 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. Cruciferous vegetables2 like broccoli, cauliflower, and cabbage, specifically, have unique compounds called glucosinolates that are metabolized by bacteria and promote the growth and balance of good bacteria in your gut. Pay attention to volume (eating more plants in general), as well as the variety (again, eating different types of plants regularly). Don’t get into a rut where you only eat broccoli and sweet potatoes. “These probiotic-rich foods help crowd out unfavorable bacteria or yeast,” says board-certified internist Vincent M. Pedre, M.D., and including them in your diet can help support gut balance. Just 2 tablespoons of sauerkraut contain 1 million colony-forming units (or CFUs) of good bacteria, and not only that: A study published in PLOS One4 found that fermented foods like sauerkraut are resistant to lower pH, like stomach acid, so they are able to successfully make the journey from your mouth, through your stomach, and into your small intestine where they colonize and grow. Here are some fermented foods you can try: There are a lot of probiotic supplements out there, but you need to find one that actually works. Pedre recommends selecting a probiotic that has multiple strains and 5 to 100 billion colony-forming units (CFUs) per dose. To be clear, more isn’t more necessarily. The dose of each strain should be informed by clinical science. It doesn’t matter if the probiotic is refrigerated or not (unless the product specifies that it requires refrigeration), but the probiotic you choose should have undergone quality testing to make sure the claims match what’s actually in the bottle. Psst: mindbodygreen’s probiotic+ checks all of these boxes. Fiber, especially prebiotic fiber, feeds your gut bacteria, and when it’s metabolized, short-chain fatty acids (SCFAs) are produced in the process. According to gastroenterologist and gut health expert Will Bulsiewicz, M.D., MSCI, 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,” he says. “And we get them exclusively from prebiotic fiber.” Heads up: If your diet is low in fiber now, it’s a good idea to slowly introduce high-fiber foods over a period of a couple of weeks. This gives your gut time to adjust to the change. If you eat too much fiber too quickly, it can cause gas buildup that leads to uncomfortable issues like bloating, stomach discomfort, and flatulence. Some polyphenol-rich foods (and drinks) include: A healthy gut is also associated with better sleep quality7. In other words, the more you do to increase the good bacteria in your gut, the better you may sleep. If you have trouble sleeping, there are plenty of things you can do, like sticking to a sleep routine, avoiding blue light, and ditching the caffeine, to improve your sleep quality. While you’ll never be able to get rid of stress completely, try to manage it through daily meditation, yoga, exercise, journaling, avoiding overworking, and engaging in activities that truly bring you joy. But exercise also supports the number of good bacteria in your gut and contributes to bacterial diversity (or the number of strains). Aim for 2.5 to five hours of exercise per week, and try to incorporate physical activity into your everyday routine, too. Take the stairs, walk the dog, dance while you cook. Fitness doesn’t always have to be a structured workout. She has written twelve books and has had more than 2,000 articles published across various websites. Lindsay currently works full time as a freelance health writer. She truly believes that you can transform your life through food, proper mindset and shared experiences. That’s why it’s her goal to educate others, while also being open and vulnerable to create real connections with her clients and readers.
