Health & Fitness

5 Easy Ways to Boost Your Gut Bacteria, Without Taking Probiotics

Skip the probiotics -there are other ways you can help your gut’s bacteria flourish.

Often known as the ‘second brain’ of our body, gut health has been linked to everything from sex drive and lower stress levels, to clear skin and even getting a better night’s sleep.

It isn’t just probiotics that can help it though, here are five natural expert tips to help you understand and nurture the micro biomes and bacteria in your gut.

Switch up your cooking oils 

If you normally reach for the olive oil or sunflower oil when you start cooking, switch to ghee instead. Ghee is a form of clarified butter, which contains butyric acid. Nutritionist Cassandra Barns explains: “Butyrate acts as a fuel for the cells lining the large intestine, helping to keep the gut lining healthy. Butyrate may also have anti-inflammatory and antioxidant properties in the gut. On the other hand, vegetable-cooking oils such as sunflower oil may actually have the opposite effect on the gut, promoting inflammation.”

Get physical 

According to a study conducted by Oxford University increased physical touch, such as a simple hug, can help to cultivate our resistance to bad bacteria and in turn boost our immune system.

Drink up

If you want to use your diet to boost your gut health, Cassandra suggests tucking into fermented foods. “Traditional fermented foods such as kombucha can be a key way to maintain the healthy bacteria in our gut – in fact, some research suggests that they’re much more effective than taking probiotic supplements for this purpose.”

Try using kombucha as a mixer for your favourite summer cocktail.

Avoid unnecessary antibiotics 

Antibiotics are a highly effective and often life-saving tool in the fight against bacterial infections. However, they can also affect the population of good bacteria in the gut, especially when they are taken over a long period of time.

“Lower levels of friendly bacteria may lead to other issues that cause digestive problems, including the wrong acid-alkaline balance in the gut and overgrowth of harmful bacteria and yeasts. It can result in poor absorption of nutrients, bloating, cramping and diarrhoea or constipation,” explains Cassandra.

Eat plenty of oats

They may be one of the cheapest foods to help boost gut health, but don’t underestimate these little prebiotic powerhouses. Oats are a form of resistant starch, which unlike most other carbohydrates, passes through and reaches the large intestine. When it gets there it’s fermented by the friendly gut bacteria that live there and encourages their growth, acting as a prebiotic.

Exercise regularly 

Research has found that regular exercise can help to enhance the number of beneficial microbial species and enrich the microflora diversity in your gut. Try adding in half an hour of yoga or a gentle jog to your evening routine for an easy way to increase your exercise levels.

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