10 Proven Essential Rules to Follow for Excellent Gut Flora

Many modern diseases have their roots in the failure to keep fit our most fundamental and enduring relationship: that with our microbes.

You can change our bacteria for the better, which should be your primary goal if aiming health enhancement and better weight control. It’s a crucial moment because that can protect you from predisposing to becoming obese, diabetic, or other weight-related diseases.

In general, the power to take control of your gut and maintain a thriving and healthy digestive system is in your hands, and it depends entirely on your eating habits and lifestyle behaviors.

Optimal gut balance is directly affected and begins with your diet. You should eat food with lots of fiber, healthy protein, and healthy fats.

1. The rule of thumb is to eat whole, unrefined, unprocessed foods

Make your plate to be  75 percent of vegetables and plant-based foods. The reason is that your gut bugs adore these high-fibre plant foods.

2. Eat more fiber

It’s one of the best things you can do to better your gut bacteria and to aid weight loss with that.

Dietitians recommend more fiber in your food to nourish and strengthen your gut microbes. It will make them more productive and helpful, providing you better digestion and nutrient absorption, which will help you to obtain a healthy weight.

Of course, simultaneously, you should limit or better altogether avoid any kinds of temptations as processed foods and high-sugar foods(even if they contain added fiber). Instead, you should choose to eat real and fresh vegetables, fruits, and whole grains.

Aim for a minimum of two to three servings of whole grains, which supplies 20 to 30 grams of fiber a day for you. These foods are also rich in prebiotics, which is a type of fiber that feeds your gut bacteria, making them thrive on.

Some plants, like sunchokes, onion, garlic, and leeks, are packed with prebiotic too. Whole-wheat breakfast cereals are also good sources of fiber if they are organic and non-chemical.

Always try to support your beneficial bacteria helping them to thrive by eating foods rich in antioxidants named polyphenols.

3. Polyphenol-rich foods

Polyphenols are micronutrients that we can get from certain plant-based foods that can enhance or help in healing digestion issues, weight management complications, neurodegenerative disease, diabetes, and cardiovascular diseases.

We can find them in all brightly coloured vegetables as well as in coffee, green tea,  cocoa, celery seeds, flaxseed meal, chestnut, and dark chocolate.

4. Pick probiotic-rich foods

Probiotics are beneficial bacteria that provide all sorts of powerful benefits for your body and brain.

There are various healthy probiotic foods you can consume.

The best way to provide them is by frequently eating fermented foods such as yogurt, sauerkraut, pickles kefir, tempeh, and miso.

A good source of probiotics is also the Kombucha. It’s a tea beverage that is consumed in many parts of the world, but especially in Asia. Kombucha is received by fermentation of black or green tea drink and thus have a big range of health benefits.

One excellent snack is the mixing of plain Greek Yogurt and pomegranate seeds plus one of your favourite berries.

5. Remove inflammatory foods

You need to cut off the sugar and starch from your diet to retain hungry the harmful gut bacteria. Gut microbes produce a hormone called FIAF (fasting-induced adipose factor), which sends messages to the body to stop accumulating fat and helps burn them.

To boost FIAF production, nutritionists recommend, to leave all sugary foods and reduce to minimum starchy food. When keeping bacteria hungry, your gut makes more FIAF, and you burn fat.[18]

6. Cut out the inflammatory fats

The inflammatory fats, at all, promote the growth of harmful bacteria that causes weight gain and disease.

Research cites that one of the causes of overweight and obesity is a result of the presence of inflammatory omega 6s and lack of anti-inflammatory omega 3s in our diet. Harmful bacteria produce toxins called lipopolysaccharides (LPS) that provoke health issues as inflammations, insulin resistance, or pre-diabetes and, therefore, promote weight gain.

Cut out the inflammatory omega six fats like vegetable oils and replace them with healthful oils like coconut oil and extra-virgin olive oil.

7. Eat good fats

The good fats like omega-three fats and monounsaturated fats such as extra-virgin olive oil, almonds, avocados, coconut oil will help with reducing inflammation, providing healthy gut bacteria an excellent environment to their thriving.

8. Add more coconut

Studies confirm about anti-inflammatory and weight loss advantages from the intake of Medium Chain Triglyceride or MCT oils.

One of my favorite and easily accessible fats, coconut oil, and coconut butter, holds these amazing fat-burning MCTs.

9. Supplement smartly

Away from the many benefits (including fighting inflammation), omega three fatty acids can help for healthy gut flora.

You should surely supplement with an essential fatty acids’ formula if you’re not frequently consuming wild-caught fatty fish.

You can find professional-quality formulas in this store. By intake an excellent probiotic supplement, you can decrease gut inflammation while cultivating health and the growth of beneficial bacteria.

10. Control your stress and get plenty of sleep

Chronic stress and lack of sleep also contribute to gut imbalance.

There are pieces of evidence that your gut bacteria become influenced by your thoughts, feelings, and emotion. To ensure yourself less stress and a better emotional state, you should get 7 to 8 hours of quality sleep along with practicing your favourite stress-reduction activities.