One study found that a low-fibre diet can trigger a substantial dip in the diversity of our gut flora, increasing the risk of metabolic syndrome and obesity-related disease, Crohn's disease, ulcerative colitis liver, disease, and colorectal cancer (Source: NCBI).
How long does it take to repopulate the gut with good bacteria?
Building back a healthy microbiome can take up to 6 months if you adopt the correct healthy habits ( such as diet, good exercise, plenty of sleep and stress management – and also potentially supplements) however it is a long term plan because you need to continue these habits daily to maintain a healthy gut microbiome.
Reducing the amount of processed, high sugar, and high fat foods that you eat may lead to better gut health. Eating a diet high in fiber likely contributes to a healthy gut microbiome as well.
Raw apple cider vinegar also contains: Natural probiotics (friendly bacteria), which may help with your immune system and gut health. Antioxidants, substances that can prevent damage to your body's cells.
Furthermore, studies revealed that egg consumption improves the homeostasis of intestinal flora (Meng et al., 2020; H. Yu et al., 2020). In a study of postmenopausal women, a daily intake of two eggs did not affect the gut microbiome composition, and considerable interindividual variability existed (Zhu et al., 2020).
Diet and lifestyle factors, including poor sleep quality, alcohol consumption and inactivity, can harm your gut bacteria. Alternatively, living a healthy lifestyle characterized by regular physical activity, low stress and a variety of whole foods is the best way to ensure a healthy gut flora.
Drinking plenty of water and staying hydrated is a great way to regulate digestion. Drinking lukewarm water has been shown to be good for digestion as well. Also, try eating plenty of foods high in water content. This includes fruits and vegetables like watermelons, tomatoes, lettuce, and celery.
Leafy greens, such as spinach or kale, are excellent sources of fiber, as well as nutrients like folate, vitamin C, vitamin K and vitamin A. Research shows that leafy greens also contain a specific type of sugar that helps fuel growth of healthy gut bacteria.
Avoiding processed junk foods, alcohol, sugary beverages, refined oils, and artificial sweeteners may aid the growth of healthy gut bacteria. Cutting out foods containing gluten or common stimulants of digestive symptoms may also help.
