Diet & Lifestyle Tips for a Healthy Gut Microbiome

Diet and lifestyle tips for clients

Consume a diverse, fibre-rich diet

Fibre is needed to feed beneficial gut bacteria and promote a healthy balance in the gut microbiome. Include prebiotic-rich foods, as well as soluble and insoluble fibre.

Eat a variety of plant-based foods

Aim for 30 different plant foods weekly. This diversity provides a range of fibres and polyphenols that promote a diverse microbiome.

Consume fermented foods

Fermented foods introduce beneficial probiotics to the gut, promoting bacterial balance.

Reduce processed foods and added sugars

Excessive processed foods and sugars can harm the gut by promoting the growth of potentially harmful bacteria, disrupting the microbiome and leading to inflammation and gut imbalance. Some artificial sweeteners, like aspartame, have been shown to negatively affect gut bacteria.

Add omega 3 fatty acids

Omega 3 fatty acids are anti-inflammatory and have been shown to positively influence the gut microbiome.

Stay hydrated

Adequate hydration aids digestion and helps prevent constipation, allowing the gut to function smoothly.

Manage stress levels

Stress can significantly impact the gut microbiome, potentially leading to inflammation and digestive disturbances.

Manage sleep

Sleep is essential for gut health; it supports the body’s repair processes and helps balance gut bacteria.

Limit antibiotics and NSAIDs when possible

While necessary at times, antibiotics and non-steroidal anti-inflammatory drugs (NSAIDs) can disrupt the gut microbiome.

Exercise regularly

Physical activity has been shown to positively influence the gut microbiome and enhance gut health.