To boost the ‘good guys’ in your gut, current recommendations are:

● Eat at least five servings of fruits and vegetables daily. Fruits and vegetables are not only highly nutritious but also contain complex carbohydrates to help good bacteria to thrive

● To foster a healthy gut microbiota, limit processed foods as these are often high in sugar and fat

● Try replacing animal sources of protein with plant sources of protein such as legumes, nuts, tofu and tempeh

● Active cultures, such as yoghurt, kimchi and kombucha, can also add helpful bacteria to your system

● Practise intermittent fasting. A rest from digesting food allows the gut lining to regenerate and encourages good bacteria to flourish

● Lower your stress levels, improve your sleep, don’t eat late at night, and drink plenty of water

● Avoid antibiotics where possible; they are indiscriminate in killing both good and bad bacteria