As mentioned earlier, microorganisms like bacteria, viruses, fungi, and other microbes live in our gut microbiome. Don’t be alarmed, not all of these are harmful. In fact the a balance of “good” and “bad” bacteria is the key. Dysbiosis (imbalance in the gut microbiome) can result in various digestive issues like bloating, gas, diarrhea, or constipation. Research even links dysbiosis to health issues such as autoimmune disorders, allergies and obesity. Inadequate nutrition, stress, sleep disruptions and antibiotic use can contribute to an imbalance in the gut microbiome. Even taking antibiotics can disrupt the balance in our gut microbiome.

Maintaining a healthy gut involves several factors but let’s focus on nutrition. Including a balanced and nutritious diet rich in fiber, whole grains, fruits, vegetables, and fermented foods is key to maintaining a healthy gut. These foods provide prebiotics (fiber) that act as fuel for beneficial bacteria in the gut. Probiotics, which are live bacteria or yeasts that promote gut health, can also be beneficial. They can be found in fermented foods like yogurt, sauerkraut, kefir, and some supplements. Although overdosing on prebiotics and probiotics is not possible, overdoing it is! In this case, more is not always better. Overconsumption of prebiotics and probiotics can result in some rather unpleasant side effects like bloating, gas and nausea. Incorporating prebiotics and probiotics can be done throughout the day by easily including fruits, veggies and the occasional fermented foods. Probiotic supplements are available. When picking a probiotic supplement, be sure to check the number of bacteria per dose (colony forming untits), type/strains of bacteria and how the probiotics should be stored. In addition to diet, other lifestyle factors like regular exercise, stress management, adequate sleep, and avoiding excessive use of antibiotics may support gut health.