Horst Chiropractic is focused on more than just chiropractic adjustments. Dr. Nathen Horst offers help with pain relief and guidance for improving general health and wellness. If your total wellbeing is improved, you’re going to notice benefits physically and mentally. That means having a properly aligned spine and maintaining healthy habits for the years to come.

You may have heard talk about your microbiome and making sure you’ve got good gut bacteria. But what does that mean exactly? The team at our Temecula, CA chiropractic center would like to cover some of the basics and then offer some tips on how you can improve your gut bacteria.

Why Microbial Health Matters

You may not realize this, but there are 40 trillion bacteria present in your body, and many of those bacteria reside in your gut.

The microbiota that lives in your digestive tract is essential for digestion, metabolism, appetite, mood, and the health of your immune system. Unfortunately, there are many foods, food additives, and substances out there that harm the microbiome of your gut.

Even if your diet hasn’t been the best, you can make positive changes that will help enhance the health of your gut bacteria. Knowing what to eat and what not to eat is crucial.

Eat Fresh Fruits and Vegetables

Everyone should make fresh fruits and vegetables a major part of their diet. Avoid fruit juices and go for the real thing if you want to have a sound diet with more plant-based foods.

Fruits and vegetables are nutrient rich, great for the gut’s microbiota, and will keep you satiated without loading up on added sugars.

Eat Whole Grains

Whole grains are far better for your system than refined flours. They promote the growth of beneficial bacteria in the gut, and they are an excellent option for helping you feel satiated longer.

Whole grains such as oats, brown rice, farro, and quinoa have also been associated with improving heart health and reducing inflammation.

Focus on Fiber

Foods that are high in fiber improve your immune function and encourage healthy bowel movements. We already noted the benefits of fresh fruits, vegetables, and whole grains, but also consider beans and other legumes for healthy high-fiber options. These are all considered “prebiotics” and good for your microbiota.

Add Fermented Foods to Your Diet

Foods that have been fermented have been altered by bacteria or yeast, which transforms sugars. Many fermented foods have benefits for the gut bacteria. Consider adding yogurt, kimchi, sauerkraut, and kombucha to your diet. Regarding yogurt, avoid yogurts with too much sugar; instead, find plain yogurt and add fresh fruit yourself.

Look for Foods with Polyphenols

Polyphenols are great for the gut bacteria, and have been linked to lowered blood pressure, reduced cholesterol levels, and reduced oxidative stress.

Some foods that are rich in polyphenols include green tea, almonds, broccoli, onions, blueberries, dark chocolate, and red wine.

Avoid Artificial Sweeteners

Artificial sweeteners may have zero calories, but these replacements for sugar can harm the bacteria in your gut, which can impact blood sugar levels and increase your risk for various health conditions.

Stick with natural foods, and be mindful of your intake of excess or added sugars.

Have a Diverse Diet

While we may have certain comfort foods we fall back on, it’s best to eat a wide range of foods. There are so many different species of bacteria living in our gut, and providing different types of foods for these bacteria to digest is a good way to ensure the health of your entire microbiome.

Exercise Regularly

Your diet is just one component of wellness. Exercise can actually have positive effects on your body’s microbiota.

Studies have found that leading a more active lifestyle improves the diversity of your microbiome. Avoid being sedentary and try to remain active throughout the week while also eating right and getting a good night’s rest.

Learn More about Total Wellness

To learn more about good diet, exercise, and general health habits, we encourage you to contact our chiropractic care and wellness center. The team at Horst Chiropractic is here to help.