22 Feb 8 ways to strengthen your microbiome
Eat fermented foods
Fermented foods aka natural probiotics. Research has shown that eating fermented foods is the quickest way to promote good bacteria in the gut. A single bite of live culture sauerkraut can contain dozens of strains of probiotics and millions of CFU’s (colony forming units).
- Eat some fermented vegetables! Here’s a great cookbook with easy recipes.
- Add in some Miso to your to your marinades, soups and more.
- Bubbies brand sauerkraut OR Bubbies pickles are easy store-bought ferments that have active cultures in them.
- Also check locally as many people make ferments to sell in markets and such.
- Umeboshi plum vinegar – can be used just like balsamic and is full of probiotics.
- Kefir: for homemade you’ll need a starter and recipe or purchased is good too!
- Coconut yogurt (homemade or store-bought…look for lowest sugar added possible).
If you’re interested in making your own ferments quickly and easily (think fermented salsa, mayo, ketchup, yogurt etc) check our Microbiome Makeover Course.
**Many people don’t tolerate fermented foods well (think oxalate issues, histamine problems, SIBO, IBS / IBD) which is why I work daily with people who want to HEAL their gut so they tolerate all these foods that promote longevity, reduce disease risk and make you feel energetic and happy! Learn more here.
Eat a variety of colors
Eating ALL the colors of the rainbow is good for the gut not only because of the insoluble and soluble fibers that feed our gut bacteria but because of all the amazing phytonutrients that you get based on the colors you eat! Phytochemicals help your body fight disease both chronic and acute as well increase your energy and aid in supporting your mental health.
*these images are property of IFM and were purchased by myself as I am an active member of this organization; they may not be shared or duplicated without the owners consent.
Eat leafy greens
Duh. We all know more leafy greens is “good” right? Listen up I’m not telling you to eat a whole bunch of kale everyday; that’s not healthful or sustainable. However, see how you can add more leaves into your diet by adding spinach to smoothies, making a salad for breakfast, using fresh herbs in creative ways and always having a “greens” option at the dinner table.
Eat legumes and whole grains
This is another tricky one for my gut challenged people. We know that the fibers and nutrients in legumes and whole grains promote SO MANY stinking amazing processes in the body but if you’re not tolerating them well (inflammation? gas / bloating? joint pain? etc) then please reach out to a certified practitioner so you can learn how to safely and sustainably add these guys in.
Take a targeted probiotic
Most over the counter probiotics are trash. Because the supplement industry is notoriously under regulated MOST (not all) over the counter probiotics don’t have any active / live cultures in them. 50 billion dead bacteria aren’t gonna do you much good. For many of my clients we use specific strains in specific quantities to reach our goals….eczema, psoriasis, brain fog, depression, anxiety, autoimmune etc all have unique needs for microbiome support so targeted, living bugs is what we’re looking for.
Click here to see which probiotics I think aren’t garbage (see “favorites”).
Eat prebiotic foods
Prebiotics are fibers in foods that our bodies can’t break down and they are actually food for good bacteria! Some people don’t tolerate prebiotics very well (think gas and bloating AKA fermenting fiber in the gut when we don’t have enough commensal bugs) but as you enhance your digestion and increase your bacterial health you’ll be able to tolerate these foods in larger quantities and you SHOULD be eating some each day. Keeping up with eating prebiotic foods will make sure that you keep all the ground you’re going to make in fixing up you’re bugs. Here are some examples for you!
Find ways to reduce stress
Managing stress to keep the good bugs you’ve got is probably the most consistent battle you’ll fight long after the majority of gut healing is done. Tapping, yoga and “The Quickie” are my personal favorite techniques for managing my stress. I do mean manage because stress is not a battle you can win. It is a constant stimuli that we choose to just ignore as is washes over us until we are drowning in it OR we choose to take preventative and reactive action to deal with, process through and “GET IT OUT” of our bodies.
Ditch sugar and artificial sweetener
Sugar feeds pathogenic bugs in the gut and these types of bacteria have been shown to actually send signals to your brain to crave the types of foods that feed them. Bread, refined carbs and sugar are what these bugs want and it can be hard to rely on “will power” alone to change your dietary habits when you gut bugs are literally messing up your brain! Unfortunately, artificial sweeteners aren’t much better. Most fake, zero calorie sweeteners stop replication of good bugs and make your brain feel like it’s always a little bit starving for energy. Stick with natural sugars from fruit (whole forms, fresh, raw), pure maple syrup, raw honey or if you must decrease your sugar intake you can try a little stevia (from the actual plant or drops that aren’t overly processed).
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