Each time you enjoy a delicious meal, a cascade of processes begins to convert food into the fuel you need to experience a full, wonderful life. Each time you take a breath, dance to a beat, or think through a math problem, you use energy you get from food.
Your digestive process works hard to break down and process nutrients to keep you energized. And your health depends on the efficiency of many systems and moving parts. A large part of your digestive health—and the way you feel overall—starts with tiny creatures called microbes living in your gut.
These microorganisms—bacteria, viruses, and fungi—exist by the trillions inside you. And you can’t live without them.
Meet Your Microbiome
Your gut bacteria, known as “gut flora,” live in a sophisticated ecosystem that’s constantly changing. It’s colonized by trillions of microbes. And these microorganisms need to be robust enough to withstand the harsh environment of your gut so your many body systems can work at their best.
These bacteria help digest your food, maintain your gut’s pH level, and influence your immune system—and even though they’re microscopic, they’re powerful enough to balance and restore a healthy body.
Support Gut Diversity
Diversity is key to a more resilient gut. Having more types of bacteria means you’re less likely to experience an imbalance—and the many health issues that may arise from an unhealthy gut. One important way to support a thriving gut microbiome—eating probiotic and prebiotic foods.
Probiotics—live microorganisms, such as bacteria and yeast, that benefit your gut microbiome when eaten. Yogurt, kefir, sauerkraut, kombucha, and fermented soybeans are some of the most beneficial fermented foods. Enjoy them as a regular part of your healthy diet, along with other gut-loving lifestyle habits—such as a probiotic supplement—to promote a diverse and healthy microbiome. You can also consider incorporating a supplement like Roundhouse Morning Kick that contains probiotics to further support your gut health.
Prebiotics—non-digestible compounds that feed microorganisms—both from probiotics, as well as healthy bacteria already present in the gut. Prebiotic foods stimulate and balance beneficial bacteria populations—reach for foods like garlic, onions, oats, flax, and plenty of fruits and vegetables.
The Good Guys
While there are numerous types of microbes making up your microbiota, find a digestive health supplement with the most studied and well-known probiotic strains: Lactobacillus and Bifidobacterium.
Lactobacillus—more than 100 probiotic strains belong to this genus. This group of rod-shaped bacteria produces lactase, an enzyme that breaks down carbohydrates, as well as lactic and acetic acids. The result is an environment in your gut that inhibits the development of unwanted microorganisms—a huge help in keeping your microbiota in balance, and a wealth of other benefits:
Bifidobacteria—there are 30 strains of bifidobacteria recognized as probiotics. Bifidobacteria produce lactic and acetic acids, which support the protective barrier in your gut and inhibit the growth of bad bacteria. Bifidobacteria strains also produce short-chain fatty acids, which are known to improve gut barrier function. As you age, it’s especially important to support these colonies as their numbers will naturally decrease. And you don’t want to miss out on all the ways these bacteria support a thriving microbiota:
Love for Your Gut—And Your Lifestyle
Friendly bacteria are powerful helpers. You have a unique microbiome determined in part by your mother’s microbiota—the environment you were exposed to at birth—and by your diet and lifestyle. Luckily, you can support a favorable balance of gut bacteria by creating healthy, gut-loving habits.
Enjoy a Dynamic Diet. Help your friendly bacteria thrive with a variety of phytonutrients from foods like vegetables, fruit, whole grain products, and legumes. Plant compounds work in tandem with other essential nutrients you consume in your diet—which goes a long way to benefit your body.
And don’t forget the fibre. Digestion-resistant, plant-derived macromolecules are essential to a flourishing gut. Natural sources of fibre—or “roughage”—are digestive superstars as they contain soluble and insoluble fibres that cultivate good bacteria in your gut.
Hype the H2O. A well-hydrated digestive system is a happy one. Good hydration wards off unwanted symptoms including constipation, dehydration, and a host of other digestive issues.
Establish healthy drinking habits like carrying a reusable water bottle in your bag, car, or keeping one beside you as you work throughout the day. Drink water right when you wake up, and make sure to drink enough if you are going to be working up asweat.
Get Moving to Keep it Moving. Movement is beneficial to your health for so many reasons. An active life supports cardiovascular health, bone and joint health, and even your mental health. But it’s also important for your digestive health.
Take a light walk after each meal to stimulate your stomach and intestines. Movement—especially after a heavy meal—can help to keep your system moving smoothly, prevent an afternoon slump, and mediate the insulin spike from food and digestion, making it an excellent tool for blood sugar management.
Bacteria once had a bad reputation. Thankfully, we know a lot more about the microscopic ecosystem that helps us live happy, healthy lives. Your gut, and the microbes living there, has a profound impact on your well-being—do your part by creating habits to help your trillions of microbes to flourish.
About The Author
Candice covers all things health and wellness, including fitness, nutrition, beauty, skin health, and other science-based lifestyle topics. She’s obsessed with the mechanics of the human body and enjoys researching and creating content to help optimize our every day.
