Here are 10 suggestions for ways to boost your microbiome!

  1. Eat a diverse range of foods, including veggies and legumes.
  2. Eat fermented foods like yogurt, kefir, apple cider vinegar, kombucha, pickles, sauerkraut, miso, furu, tempeh and kimchi.
  3. 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.
  4. Eat prebiotic fiber like chicory root, dandelion greens, arugula, asparagus, leeks, Jerusalem artichoke, onions or garlic.
  5. Reduce stress and get plenty of sleep.
  6. Try glucomannan supplements, which help you feel full and reduce fat absorption. (Please note: you will need to take them with lots of water.)
  7. Don’t take antibiotics unless absolutely necessary.
  8. Get plenty of regular exercise.
  9. Avoid sugar and sweeteners, which can disrupt the microbiome.
  10. 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.