It all demonstrates a ton of appetite for gut-helperswhich the cash-stuffed digestive health industry has swooped in to satisfy.
Plenty of valid concerns are fueling the hype.
But there is no gold-standard set of bacteria that everyone should have, she says.
Getty Images/Tanja Ivanova
More is better, but theres huge [variation] from person to person.
Go big on fiber.
If gut health is the stage,fibersteals the spotlight.
All five of the experts we spoke with recommend upping your intake of fiber (a.k.a.
)and there are a bunch of different ways that this nutrient can help your gut.
Indeed,researchshows that a high-fiber diet allows supportive bacterial strains likeBifidobacteriaandLactobacillito proliferate, while disease-causing ones diminish.
Start by introducing five grams, and increase in increments of five each day, she says.
(For reference, thats about a 1/2-cup of oats or half an avocado.)
Remix your plant foods.
Sure, changing up your everyday meals keeps life interesting and helps you avoid the dreadedfood rut.
But it can also meaningfully support your gut microbiome.
Over time, then, only the blueberry-eaters would proliferate.
Theres also a variety of different phytochemicals (a.k.a.
plant chemicals) that play a role here, including polyphenols, Dr. Rossi adds.
Just another reason to load your plate with plants of any kind and color, she says.
Hydrate yourself wellfor real.
Drinking enough water lubricates your GI tract so things can slip and slide with ease.
(A few signs that you oughta drink more?
What may be more surprising is the gut-healthy role of hydration for folks withacid reflux.
Avoid popping antibiotics except when theyre prescribed.
But because most common antibiotics are broad-spectrum, theyll often knock out a lot of yourgoodgut bugs, too.
Do some heart-pumping movement a few times a week.
(Fart walk, anyone?)
A growing body of research also links exercise with positive shifts in the gut microbiome, Dr. Simoes says.
Try your best to reduce the stress in your life.
Actually get to bed.
Much like being stressed, not getting enough sleep can throw your gut into a tizzy.
Lack of sleep can skew the balance of your nervous system, over-activating your sympathetic (a.k.a.
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