IMPROVE YOUR MICROBIOME More than 80% of your immune system lives in the lining of your gut. Your gut microbiome needs the proper ratio of good/neutral and bad bacteria to function optimally. When good bacteria are destroyed, the bad bacteria proliferate, which can lead to leaky gut and a variety of poor health conditions. Just one round of antibiotics decreases gut microbiome diversity by at least 30%. Ultimately, a healthy, resilient gut microbiome relies on two factors: • Richness: the total number of bacterial species in your gut microbiome. • Biodiversity: the amount of individual bacteria from each of the bacterial species present in your gut microbiome
CHOOSE GUT-BENEFICIAL FOODS Eat whole, organically grown foods that are as close to their natural state (unprocessed) as possible. Vegetables rich in soluble fiber like sweet potatoes, asparagus, and Brussels sprouts provide gut-beneficial prebiotics. Experiment with fermented foods like kefir and kombucha. Add in fermented vegetables and bone broth for extra healing and sealing of the gut lining.
REINTRODUCE BENEFICIAL BACTERIA
You can heal your microbiome and improve your overall health by taking these steps.
Add a high-quality soil-based probiotic to your supplement routine. Don’t be afraid of dirt! Walk barefoot on the grass. Get your hands in the dirt by gardening. Consume local honey and eat produce from your local organic farmer (rinse it but don’t scrub all the dirt off).
ELIMINATE GUT-DAMAGING FOODS
KEEP YOUR STRESS LEVEL IN CHECK
Processed foods, conventional dairy, GMO foods, gluten, and sugar cause some level of gut damage for most people. If you aren’t sure which foods are problematic for you, try an elimination diet. Bad bacteria feed off of sugar, so the single most impactful way to heal your gut is to kick the sugar habit.
Mental and emotional stress are major factors in leaky gut syndrome. You can counteract the damage by releasing negative emotions, making more time for rest and relaxation, exercising at your own pace, and becoming more mindful.