Our digestive tract is packed with Trillions of bacteria and play a massive role in our health. Of the thousands of these species however,many are not healthy for our body.

A healthful plant-based diet improves the health and diversity of your gut microbes, preventing and treating conditions like obesity, diabetes, heart disease, and inflammation associated with autoimmune diseases.

How can I increase good bacteria in my gut?

• Practice a Healthy Lifestyle.
  Exercising, getting enough sleep, and managing stress can all have a positive impact on your gut microbes.
• Fill Up on Fibre.
  High-fibre foods which are essentially vegetables, feed the healthy bacteria that improve immune function, reduce inflammation and chronic disease, and even help regulate mood.
• Pick Prebiotic-Rich Foods.
  Be aware that prebiotics feed healthy bacteria. Good sources of prebiotics include Jerusalem artichokes, chicory root, raw dandelion greens, leeks, onions, garlic, asparagus, whole wheat, spinach, beans, bananas, oats, and soybeans.
  For me I cook with onion and garlic with every meal so that’s an easy habit to include these.
• Try Probiotic Foods.
  Probiotics are live bacteria or yeasts found in fermented foods that, when consumed, take up residence in the gut and improve health. Healthy sources include sauerkraut, miso, tempeh, kimchi, and water kefir.
• Avoid Animal Products.
  Red meat, high-fat dairy products, and fried foods all reduce the growth of healthy bacteria and enhance the growth of “bad” bacteria linked to chronic disease.
• Limit Fats.
  Avoid fried foods, saute with water of instead of oil, and use balsamic vinegar in stead of fatty dressing especially if you have diabetes or prediabetes. Most plant foods are naturally low in fat.
• Avoid Unnecessary Antibiotics.
  Overuse of antibiotics can kill off healthy bacteria. The U.S. Food and Drug Administration estimates that 80 percent of antibiotics are actually used in animal agriculture.So avoid non organic dairy and animal protein.

Cover Image by Malin@Good Eatings
Contents by Physicians Committee for Responsible Medicine