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8 Steps to a Healthier Microbiome

Here are our recommendations for keeping your gut happy and
healthy.
Ti ani Bachus and Erin Macdonald · May 4, 2018

Fermented foods are loaded with bene cial bacteria.

1. Eat a Plant-Based Diet with Lots of Fiber

The ber in plant foods passes through the digestive system until it reaches the colon.
Bacteria in the colon then break down the plant polysaccharides through fermentation
into short-chain fatty acids, the largest amount as butyrate. Butyrate is the preferred
energy source for cells in the colon and can help prevent colon cancer.

2. Eat Fermented Foods Every Day

Fermented foods, such as kimchi, sauerkraut, ke r, kombucha, tempeh, and miso all
contain bene cial bacteria that can help ght against and crowd out the bad bacteria in
your gut, resulting in a healthy balance of bacteria in the intestines. Aim for one to two
servings of fermented food daily.

3. Consume Prebiotic-Rich Foods

Prebiotics, the preferred fuel source for your gut’s good bacteria, is the indigestible bers
found in plant-based foods. Excellent sources of prebiotics include onions, garlic,
artichokes, Jerusalem artichokes, jicama, green bananas, green banana our, oatmeal,
cooked and cooled rice and cooked and cooled potatoes.

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4. Choose Polyphenol-Rich Foods

Polyphenols are micronutrients found in red wine, green tea, blueberries, pomegranates,
cherries and dark chocolate that act as antioxidants. They decrease in ammation and
stimulate the growth of bene cial bacteria while inhibiting the growth of pathogenic
bacteria.

5. Take a Probiotic
Most probiotics contain various Lactobacillus and Bi dobacterium species. Another class
of probiotics are soil-based organisms (SBOs), which have the ability to better survive the
trip through the digestive system and reach the intestines intact, in order to “seed” the
digestive tract with bacteria that will support a healthy microbiome. Opt for a probiotic
with a large number of di erent strains.

6. Incorporate Collagen
Your hair, skin, nails and connective tissues are made of collagen. Collagen also acts as a
protective covering for body organs like the kidneys. Unfortunately, aging, genetics,
environmental pollutants and nutritional de ciencies deplete collagen. Adding it to your
diet can help soothe and protect the gut lining and build new tissue.

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7. Limit Sugar Intake

Sugar and arti cial sweeteners feed the bad bacteria and can cause gastrointestinal
distress in the forms of gas, bloating and diarrhea.

8. Be Mindful of Antibiotics
Antibiotics kill both the bad bacteria that make you sick and the good bacteria that keep
you healthy. If you must take antibiotics for a bacterial infection, consider taking
Saccharomyces boulardii, an antibiotic-resistant yeast that acts like a probiotic, as well as
a multi-strain probiotic or a soil-based probiotic in between antibiotic doses. This will help
repopulate good bacteria.

TAGS · MICROBIOME · MAY 2018 · GUT HEALTH · FERMENTED FOODS · PROBIOTICS

· PREBIOTICS

By Ti ani Bachus and Erin Macdonald

Registered dietitians Ti ani Bachus and Erin Macdonald are the co-founders
and creators of URockGirl.com, a website dedicated to promoting wellness and
a healthy, balanced lifestyle.

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