1. EAT MORE FIBER:
The recommended amount is 30-40g/day. Reach for: whole grains, legumes, nuts and seeds, artichokes, asparagus, leek, onions to name a few.
2. EAT MORE FERMENTED FOODS:
These have a ton of natural probiotics which promote good gut health. Tempeh, kefir, kimchi, sauerkraut, miso, yogurt are all excellent sources.
3. ADD PREBIOTIC FOODS TO YOUR DIET:
Prebiotic foods like asparagus, green bananas, onions, garlic, e.g., feed your good gut bacteria and help to release Short Chain Fatty Acids (SCFA's) those all-important nutrients that heal the colon and suppress inflammatory microbes in the gut.
4. PAY ATTENTION TO POLYPHENOLS:
The healing properties of plants like cocoa, green and black tea, pomegranate, apples, blueberries and strawberries contain polyphenols which are antioxidant compounds that promote healing.
5. USE CACAO POWDER:
High cocoa flavonol results in good bacteria and reduced bad bacteria and inflammatory markers.
6. PRACTICE GRATITUDE:
Cortisol has an immediate effect on the microbiome. Expressing and practicing gratitude has the most direct benefit on decreasing cortisol levels.
7. ACTIVATE THE VAGUS NERVE:
What’s the vagus nerve, you ask? This is the link between your gut and your brain. To activate it, hum, sing, gargle or laugh- all of these things work.
8. MOVE YOUR BODY:
In one study, those who are in better cardiorespiratory health had more diverse gut bacteria.
9. ON WITH OMEGA- 3:
Polyunsaturated fatty acids found in walnuts, flax seeds and Brazil Nuts have been shown to have prebiotic benefits causing a positive effect on our gut microbes which in turn release health-promoting compounds called post-biotics.
10. TAKE CAUTION WITH TRIGGERS:
Pay attention to which foods/beverages/products/people cause discomfort and track them. This is your best form of data to avoid in the future.