Spring Cleaning Your Microbiome

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Spring is here! A time of birth, growth and most importantly, spring cleaning. Just as we clean out our homes of dirt and grime, we must do the same to our bodies.

There are around 40 trillion bacteria in your body, most of which are in your intestines. Collectively, they are known as your gut microbiome, and they are hugely important for your health. Your microbiome affects numerous bodily functions such as health, weight, digestion, disease prevention and more. When your microbiome is healthy, you feel your best! However, after a long winter of being cooped up indoors, fighting off colds and reaching for warm comfort foods, your microbiome can really get thrown out of whack. Here are some helpful tips on ways to improve your gut health though the power of food!

1. Eat a diverse range of foods

Each species of bacteria in your gut plays a specific role in your health and requires certain nutrients to function. A diet consisting of many different food types leads to a healthy and diverse microbiome. An array of vegetables, legumes, beans and fruit is the best choice when it comes to improving gut bacteria.

2. Avoid inflammatory foods

Start by limiting foods that don’t have functional health benefits, like alcohol and processed sugar. Then, think about what foods might be causing inflammation for you. Foods that inflame the gut can differ with each individual, however, the main culprits usually include foods such as gluten and dairy.

3. Eat probiotic foods

Probiotics are live microorganisms that have numerous health benefits when consumed. Probiotic rich foods, such as grass-fed whole milk yogurt, miso, kimchi, kombucha, and kefir, add to the array of bacteria in your gut, providing a healthier and happier microbiome. Eating probiotic rich foods is one of the most important steps you can take in maintaining gut health.

4. Eat prebiotic foods

Prebiotics are the foods that promote the growth of beneficial microbes in the gut. They are mainly fiber or complex cards that cannot be digested by human cells. Instead, certain strains of bacteria break them down and use them for fuel. Some of my favorite prebiotic foods are greens, mushrooms, squash, garlic, onions, berries and apples. However, any high fiber foods such as veggies, fruit, and whole grains, will provide the food for the good bacteria in your gut. You could also use a total restore supplement to make sure that your gut is getting all the goodness it needs. You might need supplements if you’re lacking certain vitamins or if you don’t have a great relationship with certain vegetables, supplements can give you what you’re missing out on.
mushrooms

5. Consider a probiotic supplement

If you don’t see yourself consuming enough prebiotic or probiotic foods, head over to Lucky’s or Jackson Whole Grocer. Both locations have a wonderful selection of probiotics!

Ultimately, spring cleaning your microbiome is really quite simple. Make sure to stay hydrated and listen to your body as you go through the process to see how it reacts to any new foods and supplements. Happy spring cleaning!

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About Author

Tory is an Integrative Nutrition Health Coach, working at the Meno Clinic in Wilson, WY. As a former Bostonian, she moved to Wyoming simply to ski some of the world's best terrain. Although the mountains brought her here, it was the people and aura of Jackson itself that has convinced her to stay. Tory takes full advantage of the outdoor access here in Jackson, spending most of her time trail running, mountain biking and skiing. Follow along for yummy recipes and healthy living ideas!

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