Friendly bacteria, or probiotics, are beneficial to human health. They help with digestion, nutrient absorption, and the production of essential vitamins and other compounds. On the other hand, “bad” gut bacteria can cause inflammation and fatigue, bog down the immune system, damage the intestinal lining, and cause illness.
While it’s impossible to remove all bad gut bacteria or microbes, maintaining a healthy balance between good and bad microbes keeps harmful levels at bay. When there’s an overgrowth of bad bacteria, symptoms like gas, bloating, abdominal pain, or conditions like inflammatory bowel disease or irritable bowel syndrome are common.
Prolonged antibiotic use, heavy alcohol consumption, and other factors can offset your gut microbiome balance. Here are a few ways to restore a healthy balance of good and bad gut microbes:
Eat a diverse diet
Consuming a variety of fruits, vegetables, whole grains, legumes, nuts, and seeds can help feed the good bacteria in your gut and promote their growth. A diet rich in fruits, whole grains, nuts, seeds, and vegetables provides a variety of nutrients that support the growth of beneficial bacteria. Natural, whole foods are also high in fibre, which feeds the good bacteria in your gut.
Incorporate fermented foods
Fermented foods have been a part of human diets for millennia and are still eaten in many cultures around the world. Fermented foods include tempeh, yogurt, kefir, sauerkraut, kimchi, and kombucha. The beneficial bacteria found in fermented foods can help replenish and diversify the gut microbiome.
Reduce sugar
Diets high in processed foods and added sugars can lead to an overgrowth of harmful bacteria in the gut. These foods can also lead to inflammation and contribute to a range of health problems. Take steps to reduce refined sugar in your diet. Look for ingredients such as corn syrup, high-fructose corn syrup, dextrose, and maltose on the label, and choose products with little or no added sugar. Choose water, unsweetened tea, or low-sugar options instead of soda, energy drinks, and fruit juice.
Manage stress
When under physical or psychological stress, the body releases cortisol, which is a stress hormone that affects systems throughout the entire body — including the gut. Research has found that chronic stress can negatively impact the gut microbiome by promoting the growth of harmful bacteria. In fact, chronic stress has been linked to the development of gastrointestinal disorders like inflammatory bowel disease. Of course, stress is a normal part of life. However, stress management techniques can give your body resilience and prevent stress from compromising your health. Use relaxation techniques like progressive muscle relaxation, yoga, or deep breathing. Try various stress management activities, like journal writing or meditation, to see what works best for you.
