7 good gut habits
Eat more live probiotic foods: kefir, sauerkraut, kombucha, full-fat natural yoghurt (organic if you can), kimchi, miso, tempeh. Also, unpasteurised cheese, “one of nature’s best probiotics”. NB include these foods in small amounts at first. Prebiotic foods contain the fibre that beneficial bacteria feed on. You’ll find resistant starch in cold, cooked potatoes, pulses, sourdough bread, uncooked oats, unripe bananas. Other prebiotics are: onions, raw garlic, and raw asparagus. Natural ‘anti-microbial' foods: coconut oil, raw garlic, oregano, thyme and rosemary, chilli, turmeric.
Diversity. Include vegetables, fruits, beans and pulses, nuts and seeds. Mixing it up will mix up the diversity of your microbiome, which is exactly what you want. Foods high in polyphenols, plant chemicals, which help to support the growth of beneficial bacteria. This includes wine, coffee, chocolate, in moderation, of course. Switch to sourdough over a processed loaf. The natural fermentation process means it is generally better digested by most people. It also, crucially, provides fibre that feeds the microbiome. Take steps to reduce stress. “A stressed mind leads to a stressed gut!”