Maintaining a healthy gut microbiome is crucial for overall wellbeing, according to scientists, doctors, and nutrition experts. The gut houses the gut microbiome, a unique ecosystem of trillions of bacteria that influences various aspects of our health, including our immune system, mental health, and digestion.
A growing consensus among experts suggests that ultra-processed foods can negatively impact gut health due to their lack of fibre, which is essential for maintaining a healthy microbiome. In contrast, consuming a diverse range of plants and fermented foods promotes “good” bacteria and enhances the health of your gut microbiome.
To improve my gut health score from 82 to 93%, I followed two simple rules:
Firstly, I ate at least 30 different types of plant-based foods per week, including fruits, vegetables, beans, grains, nuts, seeds, and herbs. This helped promote a diverse microbiome, which is an indicator of good gut health.
Secondly, I aimed to consume at least 30g of fibre per day from sources such as legumes, vegetables, and fruit. Fibre plays a crucial role in protection against cardiovascular disease and cancer, better blood sugar control, digestion, weight management, and immune function.
Additionally, I incorporated fermented foods like yoghurt, cheese, kimchi, sauerkraut, and kefir into my diet to provide healthy bacteria.
By following these simple rules, you can improve your gut health score and potentially reap the benefits of a healthier gut microbiome.
Source: https://www.express.co.uk/life-style/food/1993930/how-to-improve-gut-microbiome-health