1. Add More Fiber To Diet.
Food rich in fiber enhances your natural production of good bacteria.
Prebiotics such as bananas, asparagus, onions, whole grains, artichokes, garlic, chicory, leeks, spring onion, and many more will aid in the growth of good bacteria (1), as well as protecting your body from environmental factors such as pH and temperature changes that can alter, and harm gut microbiota (2).
2. Avoid Self-Medication With Antibiotics.
Self-medication can be very harmful to your health in several ways.
Additionally, overusing antibiotics may not also lead to antibiotic resistance – a very important public health concern - but also to damaging your gut microbiota and its capacity to maintain your natural immunity (3). According to research, antibiotic effects might be seen even after 6 months of antibiotic intake, in a gut that probably will lack several important and healthy good bacteria (4).
According to the CDC, surprisingly 30% of the antibiotics prescribed are not necessary, so they advise you to discuss with your physician of other options before using antibiotics (5).
3. Create An Effective Sleep Routine.
As stated by research, irregular sleeping patterns may contribute to an increase in the risk of developing a chronic illness with inflammatory symptoms. Irregular sleep patterns tend to alter gut microbiota negatively, thus making you more prone to get sick (6).
Try to go to bed at the same hour every day and sleep for at least 7 hours straight to improve your gut health naturally (7).
4. Stay Away From Using Many Cleaning Products.
As claimed by 2018 scientific research, too many cleaning products used weekly may alter your gut microbiota (8).
In this study, it was found that people that used cleaning products weekly had twice the risk to develop type 2 diabetes and obesity due to the presence of high levels of bad bacteria such as Lachnospiraceae gut microbes. They also became more prone to having higher BMI than other individuals.
Reducing the use of disinfectants and other highly chemical cleaning products might be another way to improve your gut naturally.
5. Increase Polyphenols Intake.
Adding green tea, almonds, onions, red wine, broccoli, blueberries, cocoa, and dark chocolate to your daily meals and snacks might improve your gut health as well as decrease your cholesterol, blood pressure, oxidative stress, and inflammation levels (9).
Polyphenols might also increase the quantity and quality of your gut bacteria, thus improving your gut health (10).