You've probably heard about the gut microbiome—this impressive colony of billions of bacteria living in your intestines. But did you know these tiny residents play a key role in your health and well-being? Taking care of your microbiome is a bit like gardening for your gut: the more diverse and balanced it is, the better you feel!
So, how can you nurture your microbiome daily? Here are some simple and effective tips to help boost it and reap all its benefits, presented by the registered dietitians and nutritionists from our partner ÉquipeNutrition.
What is the gut microbiome and why is it important?
Your gut microbiome is an ecosystem made up of both good and bad bacteria that either coexist peacefully (or battle it out!) in your intestines. When everything is balanced, good bacteria thrive and protect you. However, an imbalanced microbiome has been linked to various health issues, including asthma, allergies, digestive disorders, inflammatory bowel diseases, diabetes, and even weight management challenges (1). In short, your microbiome is a key conductor of your overall health!
Fortunately, you can help it function at its best by adopting a few simple daily habits.
How to boost your gut microbiome
1. Stay hydrated
Water is essential for healthy digestion and a happy gut microbiome. Here are some tips to help you drink more water:
- Start your day with a large glass of water when you wake up.
- Infuse your water with lemon, mint leaves, or cucumber for a refreshing twist.
- Keep a water bottle within reach throughout the day.
- Set reminders on your phone or computer to stay on track with hydration!
2. Eat more fibre
Fibre feeds your good gut bacteria, promoting a diverse and healthy microbiome (2). You can find fibre in:
- Fruits and vegetables
- Whole grains (oats, quinoa, whole wheat bread, etc.)
- Legumes (lentils, chickpeas, black beans, etc.)
- Nuts and seeds (chia, flax, almonds, pistachios, etc.)
Here are some ways to add more fibre to your diet:
- Fill half your plate with vegetables: try them sautéed, grilled, raw, in salads or soups.
- Add fruit to your breakfasts and snacks, such as in yogurt bowls, oatmeal or muffins.
- Swap white rice for quinoa or barley in meals. Try exploring lesser-known grains like buckwheat or bulgur.
- Incorporate legumes into dishes like chili, soups, and curries.
- Sprinkle chia or flax seeds into yogurt or smoothies, or add nuts to your snacks.
3. Load up on probiotics
Probiotics are live beneficial bacteria that help strengthen your microbiome (3,4). You can find them in fermented foods such as kefir, kombucha, miso, kimchi, tempeh, yogurt, and sour cream.
Here are some easy ways to include these probiotic-rich foods in your meals:
4. Don’t forget prebiotics
Prebiotics are non-digestible fibres that feed the good bacteria in your gut (3). They’re found in a variety of foods, including:
- Fruits: Bananas, berries (raspberries, blueberries, blackberries, strawberries), pineapple, grapefruit, etc.
- Vegetables: Artichokes, asparagus, leeks, garlic, onions, beets, Jerusalem artichokes, spinach, etc.
- Whole grains: Barley, oats, millet, quinoa, etc.
- Legumes: Chickpeas, lentils, black or white beans, etc.
- Nuts and seeds: Almonds, pistachios, ground flaxseeds, etc.
Foods to limit for a healthier gut
Certain foods can disrupt your microbiome and encourage the growth of harmful bacteria. To maintain balance and support gut health, try limiting the following:
- Refined sugars (5): Reduce added sugar in baked goods recipes by substituting with fruit purées like applesauce, mashed bananas, or date paste.
- Artificial sweeteners (5,6).
- Excess animal protein (5): Incorporate more plant-based protein sources like lentils, tofu, or edamame.
- Ultra-processed foods, which often contain harmful additives: Opt for simple, homemade meals with minimal ingredients.
Other factors that influence your microbiome
While diet plays a crucial role, other factors, such as stress, medication, and genetics, can also impact your microbiome (5,7). Some of these are beyond your control, but adopting healthy lifestyle habits can make a big difference. Start small and gradually integrate these good habits into your routine : every little step counts.
Need a helping hand? Consult a registered dietitian!
Every microbiome is unique, and your diet should be too! Whether you're dealing with digestive issues or simply looking to optimise your nutrition for better health, working with a registered dietitian can be a game-changer. A personalised approach tailored to your lifestyle can help you:
- Find realistic, sustainable strategies that align with your preferences and goals.
- Manage external factors that influence your microbiome, such as stress or hormonal changes.
- Implement practical solutions that fit into your daily life.
For personalised advice, take advantage of the exclusive services for Bonjour-santé members. Log in to your Bonjour-santé account or subscribe to enjoy exclusive benefits, including unlimited quick advice with Bonjour-santé nutritionists, as well as a special discount on your first consultation with a dietitian-nutritionist from our partner, ÉquipeNutrition.
References
- Clemente JC, Ursell LK, Parfrey LW, Knight R. The impact of the gut microbiota on human health: an integrative view. Cell. 2012;148(6):1258-1270
- Wen, Li., Andrew Duffy. (2017). Factors Influencing the Gut Microbiota, Inflammation, and Type 2 Diabetes. The Journal of Nutrition, 147(7), 1468S-1475S. doi: 10.3945/jn.116.240754
- Sanders, M.E.; Merenstein, D.J.; Reid, G.; Gibson, G.R.; Rastall, R.A. Probiotics and prebiotics in intestinal health and disease: From biology to the clinic. Nat. Rev. Gastroenterol. Hepatol. 2019, 16, 605–616.
- Wastyk, H., Fragiadakis, G., Gardner, C., & Sonnenburg, J. (2021). Fermented-food diet increases microbiome diversity, decreases inflammatory proteins. Cell, 375(6586), 405-410. https://doi.org/10.1126/science.adj9223
- Hrncir, T. (2022). Gut Microbiota Dysbiosis: Triggers, Consequences, Diagnostic and Therapeutic Options. Microorganisms, 10(3), 578. https://doi.org/10.3390/microorganisms1003057.
- Zia, S. (2022). Artificial sweeteners alter gut bacteria in humans. The Scientist. https://www.the-scientist.com/artificial-sweeteners-alter-gut-bacteria-in-humans-70395
- Stoler, D. (2023, juillet). Exploring the Link Between the Gut Microbiome and Anxiety. Psychology Today. https://www.psychologytoday.com/us/blog/the-resilient-brain/202307/exploring-the-link-between-the-gut-microbiome-and-anxiety
