The typical weight of the bacteria, both good and bad, in your gut is around two to three pounds, according to Institute of Food and Agricultural Sciences at the University of Florida. Maintaining healthy levels of friendly bacteria helps promote normal functioning of your immune system and defends against bad bacteria that leads to disease. Unfortunately, the balance of friendly bacteria verses bad bacteria is thrown off by dietary changes, aging, food-born pathogens, antibiotics and stress. Controlling as many of these factors as you can helps balance your gut and optimize your health.
Step 1
Eat a balanced diet containing a wide variety of foods. Focus your diet around foods that promote intestinal health, such as bran, prunes, whole-grain breads, nuts, beans and cereals.
Step 2
Replace simple carbohydrates and fatty foods, which slow the movement of foods through your digestive tract and increase the likelihood of infection, with complex carbohydrates and lean proteins. Consume more vegetables, fruits, whole-grain pasta, cereal, grains, skinless poultry, fish, nuts and seeds to keep your digestive tract functioning smoothly.
Step 3
Consume both prebiotics and probiotics. Increase your intake of prebiotic fibers that stimulate the growth and activity of the friendly bacteria in your colon by eating more wheat, chicory root, onions, beans and Jerusalem artichoke. Eat more probiotics to increase the number of beneficial bacteria in your gut long enough for naturally occurring friendly bacteria to replenish during times of antibiotic use or illness by consuming yogurt, miso, sauerkraut or tempeh.
Step 4
Participate in regular exercise. Do enjoyable physical activities each day to prevent constipation that throws off your guts balance.
Step 5
Practice relaxation techniques daily. Learn and employ relaxation techniques, such as diaphragmatic breathing, yoga, meditation or visualization to help decrease stress related gut imbalances.
Step 6
Get adequate amounts of sleep to further relieve stress. Sleep for at least 7 to 8 hours each night. Commit to going to bed at the same time each night in a dark, quiet and relaxing environment, and waking up each morning at the same time. Promote sleep by limiting physical activity, large meals, alcohol, nicotine and caffeine within two to three hours of bedtime.
Step 7
Handle and prepare your food using safety standards that minimize the number of disease-causing bacteria you consume. Wash all produce before cutting or cooking. Use separate cutting boards for meats and produce. Cook all meats thoroughly.
Step 8
Restrict your calorie intake to a level that allows you to reach and maintain a healthy weight.
Tips and Warnings
- Processed foods often contain large amounts of empty calories and additives that slow the digestive system and throw off the balance of your gut.
- Consult your doctor before making major changes to your diet or exercise regimen, especially if you suffer from any type of medical condition. Probiotic foods contain live strains of bacteria that may cause infections in people with weakened immune systems.
References
- University of Florida Institute of Food and Agricultural Sciences; Go With Your Gut: Understanding Microbiota and Prebiotics; Wendy J. Dahl, et al.
- Alabama Cooperative Extension System; Digestive Health Tips; Kajuandra Harris Huntley; August 2010
- PennState University; What are Probiotics?; Pallavi Eswara
- MayoClinic.com; How Many Hours of Sleep are Enough for Good Health; Timothy Morgenthaler, M.D.; December 2010
- HelpGuide.org; How to Sleep Better: Tips for Getting a Good Night Sleep; Melinda Smith, M.A., et al.
