6 Simple Actions for a Healthy Microbiome

Digestive health
Un couple afro-américain cuisine des aliments sains dans une cuisine moderne - An African American couple is cooking healthy food in a modern kitchen

Welcome to the fascinating world of the gut microbiome! Imagine a vibrant ecosystem of microorganisms, primarily bacteria, living in our intestines and tirelessly working for our health. These tiny allies are essential for optimal digestion and regulating our immune system (1). Taking care of our microbiome is an investment in our overall well-being! In this article, discover simple and practical tips for maintaining a balanced microbiome.

1. Incorporate Fermented Foods

A bowl of kimchi with chopsticks, surrounded by dried chilies and jars of kimchi in the background.

Foods like yogurt, sauerkraut, kimchi, miso, tempeh, and kombucha are fermented by bacteria, making them rich in probiotics that help strengthen your gut flora (2).

Try these recipes from our dietitians and nutritionists to enjoy the benefits of fermented foods:

2. Consume Fibre-Rich Foods

A colourful assortment of fruits, vegetables, nuts, and grains, including cherry tomatoes, broccoli, apples, bananas, oranges, avocados, almonds, whole-grain bread, corn, bell peppers, and kale leaves, arranged on a white table.

Fibre is essential for nourishing the good bacteria in your gut, promoting a diverse and healthy microbiome (1). To integrate more fibre into your diet, prioritize plant-based foods like fruits, vegetables, legumes, whole grains, nuts, and seeds. For more inspiration, check out our Top 15 Fibre-Rich Foods.

Try these recipes from our dietitians and nutritionists to enrich your diet with fibre:

3. Reduce Your Intake of Artificial Sweeteners

A wooden bowl filled with granulated white sugar, placed on a beige cloth, with a wooden spoon beside it.

Artificial sweeteners can disrupt your microbiome's balance by promoting the growth of harmful bacteria (3). To preserve your gut flora, limit these substances in your diet when possible. Incorporate fresh fruits into your diet for a natural source of sweetness beneficial to your microbiome.

4. Eat a Variety of Foods

An assortment of fresh vegetables and seeds, including asparagus, broccoli, carrots, celery, red peppers, zucchini, tomatoes, garlic, potatoes, celeriac, lemon, nuts, and various seeds and legumes, arranged on a wooden table.

A diverse diet ensures a varied intake of nutrients, which encourages a rich and balanced gut flora. The 30-plant challenge, which involves consuming 30 different types of plant-based foods each week, is an excellent way to improve gut health.

5. Stay Hydrated

An elderly man with gray hair drinks water from a large plastic bottle while on an outdoor walk. He is wearing a long-sleeved shirt and has earphones around his neck.

Water is crucial for maintaining a healthy intestinal lining and the proper functioning of gut bacteria (4). Here are some ideas to stay well-hydrated, especially during intense heat:

  • Drink water regularly throughout the day, using reminders on your phone (you can also try flavoured waters)
  • Keep a water bottle handy at all times
  • Consume water-rich fruits, such as melons and cucumbers
  • Include soups and broths in your menu

6. Adopt Good Stress Management Habits

A woman wearing glasses and a plaid shirt, meditating in a seated position at her desk, hands resting on her knees, with a laptop and sticky notes in the background, in a bright and calm environment.

Stress can negatively affect your microbiome. Stress management techniques such as meditation and yoga can help maintain a healthy balance (5). Here are some effective practices:

  • Practice deep breathing exercises
  • Maintain regular physical activity
  • Share your concerns with friends or loved ones
  • Use meditation and yoga apps like our health and wellness platform KoalaPro: activate your free trial today!
  • Engage in creative activities such as drawing, painting, or writing
  • Spend time in nature to relax and recharge

By incorporating these practices into your routine, you can improve your overall well-being and promote a healthy gut microbiome.

Improve Your Gut Health with a Dietitian Nutritionist

Two women talking around a table with a bowl of fruit, during a nutritional consultation.

In summary, there are many ways to optimize the health of your gut microbiome. Whether by diversifying your diet with fibre and fermented foods, staying well-hydrated, or learning to better manage your stress, you contribute to the health of your microbiome in one way or another. For personalized advice and nutritional follow-up, make an appointment with a registered dietitian nutritionist at TeamNutrition.

 

References

  1. Jones, E. I., & Koonin, E. V. (2024). Deciphering the complexity of microbial communities in the human gut. Science, 375(6586), 405-410. https://doi.org/10.1126/science.adj9223
  2. Wastyk, H., Fragiadakis, G., Gardner, C., & Sonnenburg, J. (2021). Fermented-food diet increases microbiome diversity, decreases inflammatory proteins. Cell, 375(6586), 405-410. https://doi.org/10.1126/science.adj9223
  3. Zia, S. (2022). Artificial sweeteners alter gut bacteria in humans. The Scientist. https://www.the-scientist.com/artificial-sweeteners-alter-gut-bacteria-in-humans-70395
  4. Gasbarrini, A., & Ponziani, F. R. (2021). Intestinal Barrier in Human Health and Disease. International Journal of Environmental Research and Public Health, 18(23), 12836. https://doi.org/10.3390/ijerph182312836
  5. Stoler, D. (2023, July). Exploring the Link Between the Gut Microbiome and Anxiety. Psychology Today. https://www.psychologytoday.com/us/blog/the-resilient-brain/202307/exploring-the-link-between-the-gut-microbiome-and-anxiety
Rosalie Dumont
Appointment Coordinator