FUEL YOUR FLORA

Your diet has the biggest impact on your beneficial bacteria and a few tweaks could make all the difference. “What you eat to sustain yourself also sustains your bacteria,” says Professor Gibson. “If you eat the foods that your good bacteria like to eat then they will thrive and outnumber and overwhelm the less-beneficial flora.”

Low-fibre, heavily processed foods are the enemy of good gut bacteria so steer clear of ready meals in favour of lots of fresh fruit and vegetables, wholegrain carbohydrates, healthy fats from olive oil, oily fish, avocadoes and nuts and seeds, plain, unsweetened yogurt with live cultures and, if you can, include some fermented foods such as sauerkraut or kimchi (you can buy them in most supermarkets these days).

Be sure to include plenty of foods that are rich in prebiotic fibres – a special type of dietary fibre that friendly flora love to eat. Whole oats, bananas, onions, garlic, leeks, Jerusalem artichokes and chicory roots are all rich in prebiotic fibres. You’ll get the most benefits from eating them raw – which is fine if you’re eating a banana or some homemade muesli, but tucking into a raw onion is a whole lot less appealing – and you’d need to eat a lot, too!

■ You might want to consider taking a prebiotic supplement to ensure you’re getting enough prebiotic fibres – try Bimuno Daily, £11.99 for 30-day supply, available from Boots

Happiness is key!

Your stress levels have a big impact on your microbiome too so it’s important that you find ways to relax and unwind if you’re feeling wound up. When you’re anxious and tense your body restricts the flow of blood to your digestive system and if you’re often stressed, this lack of blood flow can affect the diversity of your gut bacteria – killing off the good ones and allowing the bad ones to thrive. Yoga, a warm bath, a good book or a chat with a friend – whatever makes you feel relaxed and happy – will make your friendly flora happy too!