Everyone at some point has experienced symptoms of poor gut health & digestive problems such as abdominal pain, bloating, loose stools, constipation, heartburn, nausea, or vomiting.

A 2013 study on bacteria in the gut confirms that a wide variety of good bacteria will aid in eliminating these negative effects, as well as enhance immune system functions, improve symptoms of depression, and help address obesity, among other benefits.

Today we’re going to learn how our diet plays a large role in avoiding these symptoms and improving our gut health.

  1. Eat A Diverse Range of Foods

    Your intestines house hundreds of different species of bacteria. Each one requires different nutrients for growth and plays a specific role in health. A diverse microbiome is generally considered a healthy one. Unfortunately, the traditional Western diet is not diverse and is rich in sugar and fat.

  2. Eat Lots of Vegetables, Legumes, Beans, and Fruit

    The best sources of nutrients for a healthy microbiome are fruits and vegetables. They are high in fiber which cannot be digested by the body; however, certain bacteria in your gut can digest the fibers which promotes their growth. Legumes and beans also contain high amounts of fiber. Some selections that are good for gut health include apples, bananas, whole grains, beans, lentils, chickpeas, broccoli, green peas, artichokes, and raspberries.

  3. Eat Fermented Foods

    Fermented foods have undergone a process called fermentation, in which the sugars are broken down by either bacteria or yeast. Fermented foods promote healthy gut bacteria and can even reduce harmful bacteria including those that cause inflammation, chronic conditions, and lactose intolerance. These include tempeh, kombucha, kefir, sauerkraut, kimchi, yogurt, etc.

  4. Eat Whole Grains

    Whole grains are high in fiber and contain non-digestible carbs, such as beta-glucan. These carbs pass through the small intestine undigested until they reach the large intestine where your gut bacteria is able to digest it and promote more healthy gut bacteria; beta-glucan also reduces cholesterol levels. Be aware that grains containing gluten might negatively impact your gut health if you have a gluten sensitivity or celiac disease.

  5. Eat A Plant-Based Diet

    Animal-based diets and plant-based diets promote the growth of different types of intestinal bacteria. There are many studies that show plant-based diets benefit the gut microbiome, which is due to their high fiber content. A 2013 study found that a plant-based diet reduced the levels of disease-causing bacteria in people with obesity, as well as reductions in body weight, cholesterol levels, and inflammation.

  6. Increase Your Intake of Probiotics

    Probiotics are live microorganisms, usually bacteria, that provide specific health benefits when consumed. Probiotic bacterias eat the prebiotics (fibers) that your body can’t digest. Several studies have found that probiotics play a large role in restoring your gut health after it has already been compromised. You can find probiotics in fermented foods such as those listed above; you can also take a probiotic supplement such as Athlete Digestive Formula.

Athlete Digestive Formula is packed with not only pre & probiotics to promote a healthy gut microbiome but it also contains ALL 16 of the necessary enzymes to completely break down every food that you eat. The combined enzymes and healthy bacteria will eliminate bloating, gas, and indigestion while enjoying your favorite foods! It also boosts nutrient absorption by 300% so you’re not wasting any of the precious nutrients that you consume.


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