How to improve gut bacteria
How To Improve Gut Bacteria

10 Tips on How To Improve Gut Bacteria

How To Improve Gut Bacteria – You know, your body is inhabited by about 40 trillion bacteria, most of which are in the gut.

Collectively, these bacteria are referred to as microbiota, and their role is very important for health. However, some types of bacteria in the intestine can also contribute to the appearance of some diseases.

Well, it turns out that what you eat can affect the type of bacteria that live in the body. To maintain health, here are the ways you can improve good bacteria in the gut.

How To Improve Gut Bacteria

Whole food consumption

Research has proven that the consumption of whole foods (foods that are minimally processed and free of additives) can produce a diverse microbiota, which is beneficial for health.

Consume a lot of fruits, vegetables, and nuts

The next tip How To Improve Gut Bacteria is consume a lot of fruits, vegetables, and nuts.

Fruits and vegetables contain a lot of fiber that is good for the body. The fiber that enters and eventually enters the intestine will become home to bacteria. These microbes will thrive and help the digestive process will run more smoothly and also safely. If the intestines do not have much fiber, only harmful bacteria will thrive.

Nuts also contain quite a lot of fiber even though the fat is also high. You can eat this food, but limit the amount so as not to become fat.

Eat Fermented Foods

Fermented foods, especially plain, natural yogurt, can be beneficial for the microbiota by improving its function and reducing the number of disease-causing bacteria in the intestine.

Don’t Eat Too Many Artificial Sweeteners

The next tip How To Improve Gut Bacteria is limiting artificial sweeteneers intake.

Artificial sweeteners can negatively affect blood sugar levels due to their influence on the intestinal microbiota.

Eating Probiotic Foods

Probiotics promote the growth of beneficial bacteria, especially Bifidobacterium. This can help reduce the symptoms of metabolic syndrome in obese people.


Kefir drinks contain a mixture of beneficial yeast and bacteria. This drink contains 10 active microorganisms. Kefir is a better probiotic than other products such as fermented milk, yogurt, or buttermilk.

Yogurt, Sour Cream, Cottage cheese.

Not all types of sour cream, yogurt and cottage cheese contain a live culture, so just be sure to read the labels carefully and guarantee the label “live and active culture”.


A study in a mice that consumed foods high in pectin (a component of dietary fiber in apples), and compared to mice that ate normal, mice that ate high in pectin experienced an increase in the number of beneficial bacteria in their intestines. 

Although researchers are not sure whether it will have the same effect on humans, but it can be concluded that eating apples regularly, good bacteria that help produce short-chain fatty acids, will produce an ideal pH for the balance of beneficial microorganisms.


It turns out that the consumption of some types of tea can cleanse the intestines and remove toxins (detoxification). The best type of tea is green tea.


If you drink, less automatically there can be constipation, where a buildup of toxins in the colon can cause a variety of problems.

Get enough sleep.

Sleeping too late is also not good for physical and mental health. Get used to avoiding dinner at rest body clocks.

Reduce the amount of animal protein intake

Protein is certainly very good for the body, one of which is to increase muscle mass. Protein sources are also divided into two types, namely animal proteins and vegetable proteins. Both types of proteins are good, but it is recommended that you avoid consuming too much protein from animals as it will affect gut health.

Consumption of foods containing polyphenols

In addition to consuming foods containing probiotics, taking polyphenols indirectly can help increase the amount of good bacteria in the digestive tract. The content of polyphenols can help stabilize blood pressure and prevent the occurrence of inflammation in the body, especially in the intestines.

In addition, polyphenols also contain high antioxidants and can help prevent free radicals from entering the body. You can obtain polyphenol content from foods such as dark chocolate, garlic, broccoli and green tea.

Last Updated on January 18, 2021 Reviewed by Market Health Beauty Team

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