How to increase good bacteria in your gut naturally

Thankfully, there are many ways that you increase good bacteria in your gut that you can put into practice as soon as today. Taking care of your gut doesn’t have to be complicated. Once you understand what fuels a healthy gut and promotes good microbiome balance, you can make the daily choices to yield life-long, sustainable results.

1. Eat more fiber-rich foods

As living organisms, your gut bacteria needs to be fed too! Dietary fiber is found in plant foods like artichokes, chia seeds, and Brussels sprouts that acts as a prebiotic to provide fuel for the beneficial bacteria in our gut so they can multiply and thrive. These beneficial bacteria ferment the fiber, producing short-chain fatty acids (SCFAs) as a byproduct to further maintain a healthy gut by supporting immune function and healthy inflammation levels.

2. Try fermented foods

Your gut needs probiotics just as much as it needs prebiotics. Probiotics are live, beneficial bacteria that can be found in certain fermented foods like sauerkraut, kefir, yogurt, tempeh, kombucha, and kimchi to give your gut a targeted boost of good bacteria. I personally like to add sauerkraut on top of salads and burgers.

3. Take a daily probiotic

While I believe that the food you eat is one of the most important pieces to your gut health, sometimes food alone isn’t enough when it comes to overcoming chronic health problems. When there is severe dysfunction like nutrient deficiencies or bacterial dysbiosis, supplements can be a great tool in helping you overcome these problems quicker than with food alone.

I personally curated my supplement The Probiotic With 100 billion CFUs per capsule, and four strains of beneficial bacteria, including the extensively studied HN019 strain of Bifidobacterium lactis.

4. Limit your sugar intake

Since sugar is the preferred fuel source for the bad bacteria in your gut, eating too much can cause them to multiply and overtake your microbiome. But sometimes you just need to satisfy your sweet tooth! Instead of total deprivation - which is not what we are about in functional medicine - make the switch from processed sugar to healthier alternatives like pure maple syrup or raw honey. 

5. Eat foods high in polyphenols

Similar to fiber, polyphenols are antioxidants that act as a prebiotic to feed your good gut bacteria. Some of my favorite sources of these antioxidants include blueberries, chocolate (cocoa), grapes, and green tea. One study even found that cocoa was able to increase (1) the amount of Bifidobacteria in your gut - a beneficial strain of bacteria linked to a reduced risk of inflammatory bowel disease, improved symptoms of constipation and diarrhea.

6. Don’t over sanitize

No one likes to be dirty, but did you know that a little dirt might actually be good for you? While good hygiene practices are important for preventing the spread of harmful bacteria and viruses, excessive use of antibacterial soaps, sanitizers, and disinfectants can disrupt the delicate balance of your gut microbiota. Not only do these products kill harmful pathogens but they also wipe out beneficial bacteria in the process. 

In the end, this imbalance in the gut microbiome can be what leads to a weakened immune system and an increased likelihood of getting sick - exactly what you were trying to avoid! Talk about irony. Be sure to take necessary precautions and wash your hands, but don’t lose sleep over a little dirt!

7. Rotate your food

Variety is the spice of life, and when it comes to gut health this saying couldn’t be more true. Studies have found that the more diverse your diet is the more diverse your microbiome will be due to the fact that every food you eat contains different amounts and types of nutrients that are all important for a healthy gut. 

8. Get enough sleep

Our bodies operate on a natural internal clock known as the circadian rhythm, which regulates various physiological processes, including digestion, metabolism, and sleep-wake cycles. When we adhere to consistent sleeping and eating patterns, we support the synchronization of our circadian rhythm, which in turn positively influences the health of our gut microbiome.

Sleep is a crucial time for our body to repair and restore itself, including our gut. Disrupted sleep patterns can lead to imbalances in the gut microbiota, impairing its diversity and function. By establishing a regular sleep routine, we allow our body to enter deep, restorative sleep phases where essential processes like gut repair and microbial balance occur optimally.

9. Stop stressing

Most people don’t realize that stress is one of the worst things you can do to your body. It doesn’t matter how well you eat if you are constantly under the attack of stress. In fact, chronic stress is deeply connected to poor gut health including intestinal permeability and chronic inflammation. Focus on managing your stress levels by incorporating a daily mindfulness practice like meditation or breathwork and practice a JOMO (Joy of Missing Out) lifestyle that promotes self-care and healthy boundaries!

10. Eat more antibacterial foods

There are several foods that possess natural antibacterial properties which can help support a healthy microbiome. One such food is garlic, which contains a compound called allicin known for its antimicrobial properties (2) that can help fight off harmful bacteria while preserving the beneficial ones.

Seeking help from a functional medicine doctor

Ultimately, nurturing a healthy balance of good bacteria in your gut is a crucial step towards achieving optimal well-being. By making dietary changes that prioritize fiber-rich foods, reducing sugar intake, and incorporating natural antibacterial foods, you can support a healthy balance of beneficial gut bacteria. Additionally, adopting healthy lifestyle practices, such as managing stress levels, and maintaining a consistent sleep routine, can further contribute to a thriving microbiome. 

If you are ready to take your gut heath to the next-level and are looking for personalized guidance on your gut health journey, schedule a telehealth functional medicine consultation today.

As one of the first functional medicine telehealth clinics in the world, we provide webcam health consultations for people around the globe.

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