(Image credit: Getty Images) Fermented foods “Some studies suggest prebiotics reduce risk factors for certain conditions by decreasing levels of insulin, triglycerides and cholesterol.” “Eating garlic, onions, berries, oats, pulses, legumes, nuts and seeds have been shown to promote the growth of beneficial bacteria, including bifidobacteria,” she says. So you’ve taken your probiotics, how do you make sure that these good bacteria you’ve eaten stay alive and healthy? Studies (opens in new tab) have shown that consuming prebiotic foods is an excellent way to support your gut microbiome, as it gives the good microorganisms things to consume, boosting their populations so there is no space for the bad microorganisms to get a foothold.ĭean recommends consuming prebiotic foods as part of a balanced diet. It is important to choose types that will reach the gut alive if they are destroyed by your digestive system before they can reach their destination, there isn’t much point in taking them. There are also several important benefits of probiotics for men. If you have symptoms of poor gut health, taking a probiotic supplement may help to rebuild your microbiome and support good gut health in the future. “Probiotics are made up of good bacteria that keep us healthy and well, to maintain a balance of bacteria that can get out of sync due to ill-health and disease.” “Probiotics are a combination of live beneficial bacteria, or yeast that are native to our gut microbiome,” Dean explains. You can get probiotics naturally from your diet, but some people choose to supplement. (Image credit: Getty images) Take probiotics “If your diet is low in fiber and rich in fat and sugar, or restricted to eating the same foods every day, it will have low diversity.” “A diet containing a wide variety of foods can lead to a more diverse microbiome.” says Dean. The wider the variety of foods we consume, the wider the variety of microorganisms populating our gut in order to digest them. Studies (opens in new tab) have indicated that gut bacteria break down food into digestible components small enough to penetrate our gut wall and enter our bloodstream. So, what can you do to improve gut health? Aim for varietyįor a diverse microbiome, you need to be eating a wide range of different foods. “Our good bacteria enhances our immune system function, improves symptoms of depression, helps to combat obesity and is the foundation of our overall health in terms of the food we digest, nutrients we absorb and the fuel we use to power our body.” “A person has between 300-500 species of bacteria in their digestive tract,” adds Dean. The more diverse your gut bacteria are, the better they are able to digest different types of food effectively and fight off diseases.
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