Understanding your Microbiome: tips to make it healthier

Your body is home to trillions of microorganisms, collectively known as the microbiome, which play a crucial role in your overall health and well-being. These microscopic organisms, including bacteria, fungi, and viruses, reside mainly in the gut and have a profound influence on various bodily functions, such as digestion, immunity, and even mental health. Maintaining a healthy microbiome is essential for optimizing your overall wellness. Here are some simple tips on how to keep it healthy.

1. Consume a Diverse Range of Foods:

A key factor in promoting a healthy microbiome is consuming a diverse range of foods. Aim to include a variety of fruits, vegetables, whole grains, legumes, nuts, and seeds in your diet. These plant-based foods are rich in fiber, which acts as a prebiotic, providing nourishment to the beneficial bacteria in your gut. Additionally, they are packed with essential nutrients that support microbial diversity and overall gut health.

2. Incorporate Fermented Foods:

Fermented foods are a fantastic way to introduce beneficial bacteria into your gut. Foods such as yogurt, kefir, sauerkraut, kimchi, and miso are excellent sources of probiotics, which are live microorganisms that confer health benefits when consumed. Probiotics help restore the natural balance of bacteria in the gut, supporting digestion and bolstering the immune system.

3. Limit Processed Foods and Added Sugars:

Processed foods and added sugars can negatively impact the diversity and balance of your gut bacteria. These foods tend to be low in fiber and high in unhealthy fats, artificial additives, and preservatives. They can promote the growth of harmful bacteria while hindering the growth of beneficial ones. Minimizing your intake of processed foods and sugary snacks can help maintain a healthy microbiome.

4. Stay Hydrated:

Drinking an adequate amount of water is essential for maintaining a healthy gut. Water aids in digestion, nutrient absorption, and the elimination of waste products. It helps keep the gastrointestinal tract properly hydrated, allowing for optimal microbial function. Aim to drink at least eight glasses of water per day to support a healthy microbiome.

5. Manage Stress Levels:

Chronic stress can have a significant impact on the gut microbiome. When we are stressed, our body produces hormones that can disrupt the balance of bacteria in the gut, leading to digestive issues and weakened immunity. Incorporating stress-management techniques such as Aeropilates, meditation, yoga, deep breathing exercises, and regular physical activity can help reduce stress levels and support a healthy microbiome.

6. Get Sufficient Sleep:

Adequate sleep is crucial for maintaining a healthy microbiome. Sleep deprivation can disrupt the balance of gut bacteria and weaken the immune system, making us more susceptible to infections. Strive to get 7-8 hours of quality sleep each night to support optimal gut health and overall well-being.

7. Take a reliable daily Probiotic

After much h research I personally take Primal Defence Ultra every day and I can see and feel the difference when I don’t.

Here is a simple, fiber-rich recipe that can be beneficial for your gut microbiome. Remember, a healthy microbiome is diverse and eating a variety of different foods can help to achieve that. This recipe, for a Lentil and Vegetable Stew, includes a range of high-fiber vegetables and legumes which are excellent for gut health.

Ingredients:

• 1 cup dried lentils

• 4 cups vegetable broth

• 2 carrots, diced

• 2 celery stalks, diced

• 1 onion, diced

• 3 cloves garlic, minced

• 1 bell pepper, diced

• 1 zucchini, diced

• 2 cups chopped kale or spinach

• 1 can (14.5 oz) diced tomatoes

• 1 teaspoon cumin

• 1 teaspoon turmeric

• Salt and pepper to taste

• Fresh parsley for garnish

Instructions:

1. Rinse the lentils under cold water.

2. In a large pot, add the lentils and vegetable broth. Bring to a boil over high heat, then reduce the heat to low, cover the pot, and let it simmer.

3. While the lentils are cooking, prepare your vegetables.

4. In a pan, sauté the onion, garlic, carrots, and celery until they're softened.

5. Add the cumin and turmeric to the pan and stir well, cooking for another minute or so.

6. Once the lentils have been simmering for about 20 minutes, add the sautéed vegetables, bell pepper, zucchini, canned tomatoes (with their juice), and kale/spinach to the pot.

7. Stir well, and let the stew continue to simmer for another 15-20 minutes, until the lentils and vegetables are cooked to your liking.

8. Season with salt and pepper.

9. Garnish with fresh parsley before serving.

Enjoy this microbiome-friendly recipe!

Always remember, a healthy diet is just one part of maintaining a healthy microbiome. Regular exercise, adequate sleep, and reducing stress are also important for overall gut health.

written by Marjolein Brugman

Marjolein Brugman is the founder of lighterliving and Aeropilates. “lighterliving is a movement and lifestyle choice we can all make. Let’s make it simple – make one decision a day to be better and watch the small steps lead to big changes. Eat smart, stay active, and you’ll live to feel a lighter life."