How to maintain a healthy gut microbiome in 2024
All of these things also support the gut microbiome – all the microbes that live in your digestive system – but there are some extras to consider if you want to optimise your gut health.
- All of these things also support the gut microbiome – all the microbes that live in your digestive system – but there are some extras to consider if you want to optimise your gut health.
- It’s widely accepted among those of us who study the gut microbiome that a healthy gut is one that contains a diverse range of microbes and has an effective gut barrier (the lining between your intestine and bloodstream).
- Emulsifiers, a common additive in ultra-processed foods, have been found to cause intestinal inflammation and a leaky gut.
Prebiotics and probiotics
- Dietary fibre is a good example of a prebiotic, which is defined as a non-digestible food ingredient that can stimulate the growth of good bacteria in the colon.
- As the main food source of your gut microbes, it is important to consume enough if you want your microbiome to flourish.
- Most prebiotics come from plant foods, so getting a high diversity of plant products in your diet will keep your gut healthy.
- This may sound hard to achieve but bear in mind that both good-quality coffee and dark chocolate count.
- Probiotics, the live bacteria and yeasts themselves, can be easily consumed through fermented food products, drinks or supplements.
Medication and the microbiome
- You may have heard that antibiotics are bad for your gut microbiome, especially those which are “broad spectrum” and will kill off not only harmful bacteria but beneficial ones too.
- Staying healthy by prioritising good sleep and managing stress levels is also important, but increasing your intake of both prebiotics and probiotics at this time may lessen the blow of medication on your microbiome.
- In the meantime, follow the above advice – it will help you maintain a healthy gut microbiome in 2024 and beyond.
The authors do not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and have disclosed no relevant affiliations beyond their academic appointment.