9 Scientific Ways to Boost Your Gut Bacteria

Did you know that there are nearly 40 trillion different types of bacteria found in the human body alone? It’s true. This important group of bacteria, also referred to as the gut microbiome, is vital to your health and can help protect you from a host of viruses and other ailments. However, some can be harmful to your health. That’s why the team from Asher Longevity wanted to provide you with an in-depth guide here on how to improve healthy gut bacteria and live and long and healthy life!  

1. Eat Lots of Veggies, Beans, & Fruits

One thing the gut microbiome truly thrives on is healthy foods like fruits, vegetables, legumes, and beans. Fruits and vegetables are extremely healthy sources of nutrients. They’re high in fiber, which your gut microbiome helps your body break down; this process also stimulates healthy gut bacteria growth. Some good food choices to boost your gut microbiome include things like:

• Lentils
• Beans
• Whole Grains
• Bananas
• Apples
• Chickpeas
• Raspberries
• Artichokes
• Green Peas
• Broccoli

In addition to boosting your gut microbiome, some studies have also shown that such foods aid in preventing disease-causing bacteria, as well as preventing intestinal inflammation.  

2. Diversify Your Diet

Another great way to improve gut health is by sticking to a diversified diet that includes a variety of healthy nutrients for your gut microbiome. These days, the typical diet is rich in fat and sugary foods, which don’t provide many health benefits. However, eating more plant-based meals and some of the foods mentioned above is a great way to diversify your gut microbiome and help ensure you’re as healthy as possible.  

3. Eat Fermented Foods

Foods that have undergone the process of fermentation mean that the majority of the sugars they’ve contained have been broken down by bacteria or yeast. They can also benefit chronic conditions and inflammations because many fermented foods contain lactobacilli, which improves gut bacteria and minimizes symptoms of lactose intolerance. Yogurt is a great fermented food with many health benefits, as well as:

• Tempeh
• Kimchi
• Kombucha
• Kefir
• Sauerkraut

One important thing to make note of is if you do choose to add a healthy amount of yogurt to your diet, always make sure it’s plain and unsweetened with minimal sugar for the best results.  

4. Eat Prebiotic Foods

Many know about the benefits of probiotics, which are present in many fermented foods, but foods with prebiotics are also extremely healthy. Prebiotic foods consist mainly of complex carbs or fibers that humans can’t digest without the help of specialized bacteria, of course. Whole-grain foods, fruits, and vegetables often contain prebiotics. Some of the benefits of prebiotic foods can include promoting the growth of Bifidobacteria, which is beneficial to your gut. Additionally, many prebiotic foods have been found to also help reduce cholesterol levels in those suffering from obesity, as well as reducing triglycerides, and insulin. This in turn can prevent harmful conditions like type 2 diabetes and heart disease.  

5. Eat Whole-Grain Food

Eating whole grains that contain a lot of nondigestible carbs and fiber, such as beta-glucan, can help your gut microbiome thrive. This is because such things skip your small intestine and make their way straight to your large intestine, promoting the positive growth of healthy gut bacteria. Whole grain food has been shown to increase important bacteria growth such as Bifidobacteria, lactobacilli, both mentioned above, as well as others. Studies have also shown that an increase in whole grains in the diet can boost feelings of fullness and reduce inflammation and other risk factors that could lead to heart disease. It’s important to note that not all whole grain food is healthy for your gut. Things such as wheat, rye, and barley, can actually have a negative impact on the gut microbiome because they can cause inflammation and intestinal permeability in some.  

6. Eat a Plant-Based Diet

Eating a diet that’s chock full of plants is a great way to remain healthy and boost your gut bacteria growth. Plant-based diets have been found to benefit the gut microbiome due to their high fiber content. In fact, a study by the National Center for Biotechnology Information showed that a strictly vegetarian diet led to reductions in cholesterol levels, body weight, inflammation, and other disease-causing bacteria in those who are obese. There are many plants rich in specific nutrients that will boost the levels of beneficial bacteria in your gut and reduce the levels of harmful ones.  

7. Increase Your Probiotic Intake

We touched on probiotics briefly above, but here we’re going to go a bit more in-depth because increasing your probiotic intake can change the overall composition of the gut microbiome and help support your metabolism. This is because probiotics are living microorganisms, most commonly healthy bacteria. When it comes to those who are in relatively good health, probiotics seem to have little effect. However, for those suffering from certain diseases and other health ailments, they can be extremely beneficial. A number of studies have shown that probiotics can be helpful in restoring an unhealthy gut microbiome to its original state. Often, increasing the intake of foods rich in probiotics such as yogurt, kimchi, kefir, etc. will help restore your gut microbiome to a healthy state; there are also a variety of over-the-counter supplements available.  

8. Eat Foods Rich in Polyphenols

Found in plants, polyphenols are compounds that include many different health benefits. Not only do they help reduce cholesterol levels and oxidative stress, but they all aid with inflammation and high blood pressure. Although the human body has a hard time digesting polyphenols, they eventually find their way to the colon and are digested by gut bacteria. Some of the healthiest polyphenols include things like:

• Broccoli
• Onions
• Blueberries
• Green Tea
• Almonds
• Red Wine
• Grape Skins
• Cocoa & Dark Chocolate

For those with metabolic syndrome, red wine has been found to increase the levels of beneficial bacteria in the body. Additionally, cocoa increases the number of lactobacilli and Bifidobacteria in humans as well.

A Few More Facts Before Your Go…

Did you know that the results of eating a primarily western diet with a minimum of the things mentioned above result in:

• A loss of approximately 10 years of life expectancy
• 46% more of a chance of having high blood pressure
• 27% higher overall mortality from all causes
• 10% increased chance of having Type II diabetes

Let us help you live a longer, healthier life today!

For those interested in living a longer and healthier life, the team from Asher Longevity has some solutions for you that can help. We offer a range of supplements that can help you stay healthy, rich in everything from fish oil, Vitamin K, Curcumin, and more.  

Contact us for more today!

If you want to learn more about how to halt or minimize the anti-aging process, Asher Longevity would love to hear from you. To set up a time to talk with us and explore your possibilities, contact us online today or call (888) 918-6398.