A Nutritionist’s Top Tips For Keeping Your Gut Microbiome Healthy

By Rían Joyce | September 4th, 2019 | Nutrition

Did you know?

  • Your microbiome, much like your finger print, is unique to you
  • You are more bacteria than human; there are 10 times more bacteria in and on your body than there are human cells
  • There are 1-2kg of microbes in the gut and there are over 150 times more genes in the gut microbiome than in the human genome
  • During a vaginal birth bacterium from the mother are passed on to the baby to stimulate their immune response and colonise their gut, breastfeeding also encourages gut bacteria
  • Exposure to animals and nature can have a positive impact on your gut microbiome
  • Those with health conditions such as type-2 diabetes, obesity, atherosclerosis and metabolic syndrome have altered gut microbiota in comparison to those without these conditions, however the consequence of these differences is not well understood
  • There is growing evidence that gut bacteria have an impact on the brain, with a research on mice showing the impact of gut bacteria in relation to anxiety, depression, mood, Parkinson’s disease
  • Research into gut health is still in its infancy and therefore exciting discoveries are being made regularly

Tips for keeping your gut microbiome healthy:

  • Eat plenty of foods rich in fibre, such as vegetables, fruits and wholegrains; these are known as prebiotics and they support gut health because they provide food for the beneficial bacteria
  • Include probiotic rich foods in your diet, such as yoghurt and fermented foods, these contain beneficial bacteria that colonise the gut
  • Avoid highly processed and refined foods rich in sugars and fats as these foods can reduce the number of beneficial bacteria in your gut
  • Eat mindfully and chew your food properly; this gives your digestive system time to secrete digestive enzymes which breakdown food and ensures maximum nutrient absorption
  • Avoid antibiotics unless completely necessary, antibiotics are great as they destroy harmful pathogenic bacteria within the body but they also destroy beneficial bacteria within our gut

Leave a Comment:

Your email address will not be published. Required fields are marked *


About Rían Joyce

A Nutritionist’s Top Tips For Keeping Your Gut Microbiome Healthy
Rían is a student dietitian and registered associate nutritionist (ANutr) living in Birmingham. She is passionate about health and nutrition, and love sharing her knowledge with others. As someone with coeliac disease and IBS she is very interested in gut health and is always keen to learn more about this growing area of research.

Recent Posts

5 ways to support your gut health in weight management

The link between the gut microbiome and inflammatory bowel disease (IBD)

Unravelling the root cause of chronic bloating

Save 10%