Tips for keeping our gut microbes happy: 🌱
- Have a wide range of plant foods that feed our good microbes (see list at end)
- Include fermented foods that contain good bacteria e.g. live yogurt, sauerkraut, kefir, miso, pickles, kombucha and kimchi
- Only take antibiotics when necessary
- Take probiotic supplements while travelling, and during and after antibiotics
- Reduce sugar and processed foods
- Limit saturated fats and avoid trans fats
- Exercise regularly
- Manage stress e.g. through meditation and good self-care
- Have sufficient sleep 7-9 hours per night
- Eat plenty of fibre-rich, prebiotic foods that feed our good bacteria, such as:
- Apples 🍎
- Artichokes
- Onions 🧅
- Asparagus
- Garlic 🧄
- Leeks
- Leafy greens 🥬
- Beans
- Broccoli 🥦
- Lentils
- Bananas 🍌
- Chickpeas
- Root vegetables 🥕
- Nuts 🥜
- Seeds
- Whole grains 🌾
- Cocoa e.g. dark chocolate 🍫