If you believe that bacteria is always bad for you, think again. Different types of bacteria and microbes play an important role in keeping you healthy. The human body contains trillions of microbes and many of them are quite beneficial, and most of them can be found in your gut.
So why are they there? These microscopic organisms play a critical role in digestion, immune function and weight regulation, and what you eat can quickly change your microbes. This is why it’s important to eat the right food that will help with sustaining good bacteria.
Prebiotics are crucial to gut health and digestion as they help feed the good bacteria, and prevent the development of harmful ones.
Probiotic and prebiotic foods
- Eat fermented foods such as kimchi and sauerkraut
- Eat prebiotic foods such as beans and legumes
- Green tea has prebiotic-like properties
Since anti-inflammatory foods such as herbs and spices also help reduce the activation of bad bacteria, it’s important to eat more of them.
Anti-inflammatory foods
- Ginger
- Turmeric
- Basil
- Mint
- Cinnamon
- Rosemary
- Oregano
Increasing good quality healthy fat in your diet will improve short chain fatty acid production that has a profound effect on overall gut health.
Healthy fat foods
- Avocado
- Olive oil
- Grass fed butter or ghee
Resistant starch helps feed beneficial bacteria in the gut and increases the production of short chain fatty acids like butyrate.
Resistant starch foods
- Cooked and cooled potatoes
- Cooked and cooled rice
- Green bananas
- Legumes
Some tips that you can follow
Eat a wide range of plant-based foods
Eat more fibre
Avoid highly processed foods
Probiotic foods such as live yoghurt may encourage the growth of more microbes
Use extra-virgin olive oil over other fats
Nicola loves nature/wildlife photography, creative designing and travelling.
