The human body is made of complex microorganisms that include different types of bacteria. Usually, the term bacteria is known negatively; however, most people do not know that intestinal bacteria can play a vital role in helping in the maintenance of immune and metabolic homeostasis and providing protection against different pathogens.
The human body contains around 40 trillion bacteria throughout the body, and out of these, most of them are found in your gut. And this number is more than the number of cells we are made of.
The gut microbiome is essential for your digestive system and helps boost your immune system. The gut microbiota plays a significant role in regulating health and becomes vital to the study.
Microbes help to break down complex carbohydrates, metabolize nutrients, and synthesize vitamins and compounds that enhance our immunity. The normal gut microbiome imparts particular characteristics in nutrient and drug metabolism and improves the integrity of the gut lining. The intestine microbiota is specially composed of beneficial and pathogenic bacteria. The pathogens can cause illness when their number increases.
Therefore, a balanced composition of gut microbes is crucial for the prevention of diseases as well as physical and mental well-being. The imbalance of intestinal bacterial levels has been linked with conditions such as IBD, diabetes, obesity, and cardiovascular diseases. Many ways can help in the proper functioning of the gut microbiome.
Eight ways can help improve intestinal bacteria and result in a more healthy body with a controlled digestive system and strong immunity.
1. Ensure that you eat a diverse range of food
Various species of bacteria are found in your intestines, and all of these play an essential role in your health. However, these also require different nutrients to help boost them. Therefore, a diverse microbiome is relatively healthier for your body as the increased number of species of bacteria is more beneficial for your intestinal bacteria.
Consider taking a diet with various food options that can give your body a more diverse microbiome and, in short, help your immune system remain strong.
2. Add lots of vegetables, legumes, beans, and fruit into your diet regime.
Vegetables and fruits are known as the highest nutrient for a healthy microbiome. Usually, due to being high in fiber, they cannot be easily digested. Yet, certain bacteria in your intestine can digest fiber and stimulate its growth.
3. Eat fermented food
Fermented food goes through the process of fermentation in which the sugar present is broken down by yeast or bacteria. As a result, fermented food items are rich in lactobacilli, a type of bacteria that can benefit your health.
4. Intake of Pro-biotic food items
Yogurt is a typical example as it contains pro-biotic qualities.
Regular and moderated intake of pro-biotic food items can help prevent heart conditions or type 2 diabetes. In addition, these pro-biotics reduce insulin, triglyceride, and cholesterol levels, especially in people dealing with obesity.
5. Breast-feed is a natural microbiome booster.
When a baby is born, the microbiomes begin to develop properly. The body’s metabolism is quickly growing in the early years of a child’s life. Through breastfeeding, a child’s body can fully avail the benefits of bifidobacterial, which can digest the sugar in breast milk. In comparison between infants breastfed and those on top feed, there is a significant difference in the quality of microbiomes in their bodies.
Breast milk also has microbiomes that can cause lesser allergies, health conditions, or even obesity rates.
A baby’s microbiome begins to develop properly at birth. However, studies suggest that babies may be exposed to some bacteria even before birth (26Trusted Source).
6. Complements such as xNARA
Regardless of how you manage the food diet of your body, externally added complements such as xNARA also help improve the gut microbiome and strengthen your immunity. Doctors and scientists carefully design these supplements to cater to your body’s additional requirements.
7. Take your greens (Intake of vegan foods)
Plant-based food can help your microbiome improve compared to animal-based food items. Vegetables, especially greens, have a better effect on your overall metabolism and health.
The high fiber contents in Plant-based diets have beneficial effects by building a diverse and healthy microbiome.
8. Intake of food that is highly rich in polyphenols
Berries, cocoa, and nuts are a few polyphenol-rich foods. Polyphenols are plant compounds with rich health benefits such as reduced blood pressure, inflammation, oxidative stress, and even cholesterol levels.
Polyphenols cannot be directly digested by the human cell. However, most polyphenols food goes directly to the colon, where intestinal bacteria later absorb them.
A significant difference can be noted in your microbiomes, as polyphenols are also associated with lower triglycerides and C-reactive protein levels. The C-reactive is used to recognize any inflammation in the body.
Many people are unaware of how vital intestinal bacteria are for their health. However, it has been researched that if you have a disrupted microbiome, it is likely to cause many chronic diseases.
To ensure that the microbiome in your gut is at the correct level, using fresh vegetables, fruits, and plant-based food items such as beans and whole grains can positively impact your digestive system and intestines.