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Good gut health plays a massive role in living a balance and healthy life by boosting the immune system, controlling your digestion and metabolism.
Signs of bad gut bacteria are digestive issues, metal health issues, stress, skin problems, vitamin and mineral deficiencies.
So how can you increase the good bacteria in your body and improve your gut health?
1. Eat plenty of fermented food
Good choices are sauerkraut; kimchi, a Korean dish made from garlic, cabbage and chilli; and soybean-based products such as soy sauce, tempeh and natto.
2. Eat lots of seasonal fruit and vegetables
The variety may be as important as the quantities, as the chemicals and types of fibre will vary, and each support different microbial species.
3. Choose food and drinks with high levels of polyphenols
Polyphenols are antioxidants that act as fuel for microbes. Examples are nuts, seeds, berries, olive oil, brassicas, coffee and tea – especially green tea.
4. Avoid snacking too much
Try to increase intervals between meals to give your microbes a rest. Occasionally skip meals or have an extended fast – this seems to reduce weight gain.
5. Avoid antibiotics and non-essential medicines
Antibiotics destroy good and bad microbes, and can take weeks to recover. Even common medications like paracetamol and antacids can interfere with microbes.
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For more tips and meal ideas, download our FREE 12 WEEK LEAN UP Healthy Eating Guide!