Beneficial bacteria are microorganisms that live mainly in the gut and help the body function. They help balance the gut microbiome, support digestion, and protect the intestinal lining. Here are five ways to increase their numbers.
Eat yogurt regularly
Fermenting milk produces microorganisms such as Lactobacillus and other strains that benefit the gut, according to EatingWell. Choose yogurt with live cultures and little added sugar, and eat it daily. People with lactose intolerance can still eat yogurt because fermentation reduces some of its lactose.
Eat more fiber-rich foods
Fiber helps beneficial bacteria grow and maintains the diversity of the gut microbiome. Leafy greens, fruits, beans, oats, and whole grains are good sources. Eat a variety of these foods rather than relying on just one.
If adding more fiber causes gas or bloating, increase your intake gradually.
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Cups of yogurt. Photo by Bui Thuy |
Drink enough water
As you eat more fiber, you also need enough water to keep digestion running smoothly. Eating a lot of fiber without drinking enough water can leave stools dry and hard, causing bloating or difficulty passing them. Drink about two liters of water throughout the day rather than wait until you feel thirsty.
Limit ultra-processed foods
Fast food, processed meats, and packaged sweets are often high in sugar, salt, fat, and additives while offering little nutritional value. Eating them regularly may change the environment in which gut bacteria live and affect the balance among microorganisms, according to Verywell Health.
Get enough sleep and exercise regularly
Enough sleep helps maintain the body’s circadian rhythm, which in turn helps keep the gut microbiome stable. Regular exercise may increase microbiome diversity by promoting bowel movements and metabolism. Adults should get seven to nine hours of sleep a night and exercise for at least 150 minutes a week.