Here are 10 suggestions for ways to boost your microbiome!
- Eat a diverse range of foods, including veggies and legumes.
- Eat fermented foods like yogurt, kefir, apple cider vinegar, kombucha, pickles, sauerkraut, miso, furu, tempeh and kimchi.
- Eat foods rich in polyphenols, like berries, coffee, tea, nuts, seeds, olives, and beans. Red wine is high in polyphenols (consume in moderation) or try resveratrol supplements.
- Eat prebiotic fiber like chicory root, dandelion greens, arugula, asparagus, leeks, Jerusalem artichoke, onions or garlic.
- Reduce stress and get plenty of sleep.
- Try glucomannan supplements, which help you feel full and reduce fat absorption. (Please note: you will need to take them with lots of water.)
- Don’t take antibiotics unless absolutely necessary.
- Get plenty of regular exercise.
- Avoid sugar and sweeteners, which can disrupt the microbiome.
- Spend time outdoors in nature – get lots of sunlight and expose yourself to millions of microbes, many of which can benefit microbiome diversity.
Always consult with a healthcare provider before adopting new therapies and diets.
