Restoring a healthy balance of gut bacteria, especially after disruption by ultra-processed foods (UPFs), involves making several dietary and lifestyle tweaks and adjustments.
Here’s how you can help restore and nurture beneficial gut bacteria:
1. Increase Fiber Intake
Why It Helps
Dietary fiber, especially prebiotic fibers, acts as food for beneficial gut bacteria. Prebiotics are non-digestible carbohydrates that stimulate the growth of good bacteria like Bifidobacteria and Lactobacilli.
Sources
Foods like whole grains, legumes, vegetables, fruits
2. Eat Fermented Foods
Why It Helps
Fermented foods are rich in probiotics, which are live beneficial bacteria that can help support the gut microbiome.
Sources
Yogurt, kefir, sauerkraut, kimchi, miso, and kombucha. Look for products that contain live and active cultures.
3. Consume Polyphenol-Rich Foods
Why It Helps
Polyphenols are plant compounds that have prebiotic-like effects, promoting the growth of beneficial bacteria while reducing harmful ones.
Sources
Berries, green tea, dark chocolate, nuts, seeds, and olive oil
4. Take Probiotic Supplements
Why It Helps
Probiotic supplements contain specific strains of bacteria known to support gut health.
What to look for
Choose a supplement with adequate dosages of viable strains of bacteria or yeast. These strains should have a demonstrated impact on specific gut health conditions (like IBS, constipation, SIBO, GERD, IBD, bloating). In other words: “match the strains to the condition being treated or the physiology in need of adjustment” (Dr. Jason Hawrelak).
This is also known as probiotic prescribing – a new paradigm in the use of probiotics.
5. Limit Sugar and Artificial Sweeteners
Why It Helps
High sugar intake and artificial sweeteners can promote the growth of harmful bacteria and contribute to gut dysbiosis.
What to do
Reduce consumption of sugary foods, sodas, and products containing artificial sweeteners like aspartame and sucralose.
6. Include Resistant Starches
Why It Helps
Resistant starches are a type of carbohydrate that resists digestion in the small intestine and ferments in the large intestine, feeding beneficial gut bacteria.
Sources
Cooked and cooled potatoes, green bananas, legumes, and whole grains
7. Manage Stress
Why It Helps
Chronic stress can negatively impact gut bacteria by altering gut motility and increasing intestinal permeability.
What to do
Practice stress-reducing activities like yoga, meditation, deep breathing, or regular physical exercise.
8. Get Enough Sleep
Why It Helps
Poor sleep can disrupt the gut microbiome.
What to do
Aim for 7-9 hours of quality sleep each night to support overall gut health.
9. Stay Hydrated
Why It Helps
Adequate water intake is essential for maintaining the mucosal lining of the intestines, supporting a healthy gut transit time, and promoting the growth of a healthy microbiome.
What to do
Aim for at least 6-8 glasses a day.
By integrating these strategies into your daily routine, you can help restore the balance of gut bacteria and support overall digestive health, counteracting the negative effects of UPFs.
Be well.
