Gut flora, microbiome, beneficial bacteria \u2014 it seems everywhere you turn, someone is offering you a kefir-and-sauerkraut smoothie to make your intestines more welcoming for teeming hordes of bacteria.<\/p>\n
It\u2019s true we\u2019re only beginning to discover the importance of having a healthy gut. What happens in the gut impacts every other part of your body, from your immune system to your reproductive functions to your emotional well-being. So if we have to quaff kombucha to keep the bacteria happy, we say, \u201cCheers!\u201d<\/p>\n
But what\u2019s actually happening in there, how important is it, really, and what do we need to do about it?<\/p>\n
What Does Having a Healthy Gut Mean?<\/h2>\n![\"Good](\"https:\/\/primewomen.com\/wp-content\/uploads\/2020\/09\/Good-bacteria-and-bad-bacteria-in-the-gut.jpg\")
<\/figure>\nYour body is home to trillions of bacteria, good and bad. Some cause disease. Others prevent it. Having a healthy gut means providing a nutrient-rich home for the good bacteria to thrive.<\/p>\n
So useful is this 2-5 pound wad of bacteria, that they\u2019re often considered an additional organ, just like your brain or kidneys.<\/p>\n
According to Daina Trout, M.S., M.P.H., \u201cThe human microbiome is SO ESSENTIAL to so many of our body\u2019s functions. It drives way more than digestion: mood, energy levels, skin, sleep, inflammation, how well we fight infection, blood sugar levels, and immunity are ALL directly and significantly tied to our gut health. It\u2019s pretty crazy how connected everything is to our microbiome \u2013 the science is so strong many are saying it\u2019s the #1 thing we should care about.\u201d<\/p>\n
Where Does it Come From?<\/h2>\n![\"\"](\"https:\/\/primewomen.com\/wp-content\/uploads\/2020\/09\/mom-with-a-newborn.jpg\")
<\/figure>\nGut flora starts populating the moment you pass through the birth canal; they\u2019re your very first birthday present! So important is the bacteria you pick up from mom that some doctors now give C-section babies a swab of bacteria from mom\u2019s vagina so they don\u2019t miss out.<\/p>\n
Shortly after birth, the mom\u2019s breast milk is an important source of beneficial bacteria, including the very useful Bifidobacteria<\/em> that helps us break down fiber and complex carbohydrates in our food. These bacteria are often used in consumer probiotics because they perform so many important functions for us.<\/p>\nWhile our gut microbiome can be pretty consistent throughout our lives, the things we do can have an impact: the food we eat, the medicines we take, even exercise<\/a> and the people we live with can affect the diversity of our gut bacteria.<\/p>\nBecause we can alter our gut bacteria in the choices we make, it\u2019s important to make good, gut-friendly choices.<\/p>\n
Benefits of a Healthy Microbiome<\/h2>\n
While many people take probiotics to improve digestion, the truth is a healthy gut does so much more.<\/p>\n
The good bacteria that hang out in your large intestine are crucial to healthy digestion: they metabolize your food, making the nutrients available. They boost your immune system and keep disease carriers from thriving. They affect your central nervous system and contribute to brain health. And they help prevent a \u201cleaky gut\u201d by maintaining your gastrointestinal tract.<\/p>\n
Having a healthy gut can mean healthy aging<\/a>. When your beneficial bacteria are doing their jobs properly, they move oxygen around more efficiently and reduce inflammation. They keep your brain sharp and motor skills smooth. They also keep pathogens out of your system, reducing the risk of disease. Want to live longer? Feed your gut well.<\/p>\nGut bacteria may even play a role<\/a> in the development of autoimmune disorders such as rheumatoid arthritis and neurological issues like obsessive-compulsive disorder and chronic fatigue syndrome.<\/p>\nGut Flora and Estrogen<\/h2>\n![\"Healthy](\"https:\/\/primewomen.com\/wp-content\/uploads\/2020\/09\/Healthy-gut-image-scientists-looking-at-gut-biome.jpg\")
<\/figure>\nThere\u2019s an interesting symbiosis in women\u2019s bodies when it comes to our microbiome: estrogen helps protect our intestinal flora, encouraging bacterial diversity, which is good for our health. In turn, a special kind of gut flora helps maintain optimal estrogen levels.<\/p>\n
The \u201cestrobolome,\u201d as the collection of microbes that metabolize estrogen is called, makes estrogen available for your body to use. This keeps estrogen levels balanced<\/a>, so the right amount of estrogen is circulating through your body. That helps regulate weight, reduces belly fat, and helps control blood sugar levels, among other things.<\/p>\nThen along comes menopause.<\/p>\n
Reductions in estrogen mean our gut flora loses an important protective advantage. Some bacteria die off, resulting in dysbiosis, or an imbalance of gut microbiota. Dysbiosis can mean reduced circulating estrogen being available to the body, which further reduces the protection women get from estrogen.<\/p>\n
Fewer gut bacteria in the estrobolome<\/a> can mean a higher risk of obesity, heart disease, and osteoporosis as well as certain kinds of cancers.<\/p>\nNourish Your Healthy Gut<\/h2>\n![\"Fruits](\"https:\/\/primewomen.com\/wp-content\/uploads\/2020\/09\/Fruits-and-vegetables-for-healhty-gut.jpg\")
<\/figure>\nClearly, you want to bolster that healthy bacteria. So how do you do it?<\/p>\n
1. Adopt a largely plant-based diet.<\/h3>\n
Plants have complex carbohydrates that gut flora love, and they\u2019re good for us, too.<\/p>\n
2. Avoid fat, sugar, and animal products.<\/h3>\n
These promote unhealthy bacteria, so keep indulgences to a minimum.<\/p>\n
3. Take probiotics.<\/h3>\n
The live bacteria in probiotics can \u201creseed\u201d your gut after dysbiosis.<\/p>\n
4. Boost bacteria-nourishing polyphenols.<\/h3>\n
Good news! These are present in red wine, dark chocolate, green tea, and olive oil.<\/p>\n
5. Take antibiotics only when you have to.<\/h3>\n
These medicines are good for killing bacteria, but sadly they aren\u2019t very discerning, taking the good with the bad.<\/p>\n
6. Eat fermented foods.<\/h3>\n
Sauerkraut, kefir, yogurt, miso, kimchi\u2014all of these naturally contain healthy bacteria. Prebiotics<\/a> are also good for your gut: bananas, asparagus, apples, and oats all have prebiotic fiber that beneficial bacteria love.<\/p>\nIf you want a deliciously easy way to get more fermented foods in your diet, then try out Kombucha, which is fermented tea, naturally rich in probiotics and healthy acids. Fermented foods like kombucha contain prebiotics, probiotics, and post-biotics. This \u201ctrifecta\u201d is unique to fermented foods and is the reason study after study shows such a huge impact on the gut and on your overall health when you ingest them regularly, like improvements to mood, energy, immunity, metabolism, sleep, and digestion. This variety pack has a flavor for every palette and works wonders for gut health:<\/p>\n![\"Health-ade](\"https:\/\/primewomen.com\/wp-content\/uploads\/2020\/09\/Health-ade-Kombucha.jpg\")
Health-Ade Kombucha Fan Favorite Variety Pack (12 pack), $49.95<\/a><\/figcaption><\/figure>\n7. Cardio<\/h3>\n
Cardio actually helps us create butyrate, a short-chain fatty acid that\u2019s good for our gut.<\/p>\n
8. Get dirty and get a dog.<\/h3>\n
There are healthy bacteria both in healthy soil and in a healthy pup, so dig in and dog up.<\/p>\n
9. Don\u2019t overclean.<\/h3>\n
Maybe your cleaner really does kill 99% of bacteria, but like antibiotics, it probably doesn\u2019t discriminate.<\/p>\n
10. Skip the sugar-free stuff.<\/h3>\n
Artificial sweeteners can be hard on your gut because the carbs they contain are non-digestible. That can cause gas and bloat but also does nothing to nourish your beneficial bacteria.<\/p>\n
You may not entirely love the fact that your intestines are hosting a bacterial party, but the guests are good for you. Provide healthy food and a welcoming environment, and they can reward you with a lifetime of good physical, mental, and emotional health.<\/p>\n
Read Next:<\/strong><\/em><\/p>\nIs Menopause Giving You a Stomach Ache?<\/a><\/p>\n11 Products for a Healthy Gut<\/a><\/p>\nThe Potential Side Effects Of Probiotics<\/a><\/p>\n<\/p><\/div>\n
<\/figure>\nYour body is home to trillions of bacteria, good and bad. Some cause disease. Others prevent it. Having a healthy gut means providing a nutrient-rich home for the good bacteria to thrive.<\/p>\n
So useful is this 2-5 pound wad of bacteria, that they\u2019re often considered an additional organ, just like your brain or kidneys.<\/p>\n
According to Daina Trout, M.S., M.P.H., \u201cThe human microbiome is SO ESSENTIAL to so many of our body\u2019s functions. It drives way more than digestion: mood, energy levels, skin, sleep, inflammation, how well we fight infection, blood sugar levels, and immunity are ALL directly and significantly tied to our gut health. It\u2019s pretty crazy how connected everything is to our microbiome \u2013 the science is so strong many are saying it\u2019s the #1 thing we should care about.\u201d<\/p>\n
Where Does it Come From?<\/h2>\n<\/figure>\nGut flora starts populating the moment you pass through the birth canal; they\u2019re your very first birthday present! So important is the bacteria you pick up from mom that some doctors now give C-section babies a swab of bacteria from mom\u2019s vagina so they don\u2019t miss out.<\/p>\n
Shortly after birth, the mom\u2019s breast milk is an important source of beneficial bacteria, including the very useful Bifidobacteria<\/em> that helps us break down fiber and complex carbohydrates in our food. These bacteria are often used in consumer probiotics because they perform so many important functions for us.<\/p>\nWhile our gut microbiome can be pretty consistent throughout our lives, the things we do can have an impact: the food we eat, the medicines we take, even exercise<\/a> and the people we live with can affect the diversity of our gut bacteria.<\/p>\nBecause we can alter our gut bacteria in the choices we make, it\u2019s important to make good, gut-friendly choices.<\/p>\n
Benefits of a Healthy Microbiome<\/h2>\n
While many people take probiotics to improve digestion, the truth is a healthy gut does so much more.<\/p>\n
The good bacteria that hang out in your large intestine are crucial to healthy digestion: they metabolize your food, making the nutrients available. They boost your immune system and keep disease carriers from thriving. They affect your central nervous system and contribute to brain health. And they help prevent a \u201cleaky gut\u201d by maintaining your gastrointestinal tract.<\/p>\n
Having a healthy gut can mean healthy aging<\/a>. When your beneficial bacteria are doing their jobs properly, they move oxygen around more efficiently and reduce inflammation. They keep your brain sharp and motor skills smooth. They also keep pathogens out of your system, reducing the risk of disease. Want to live longer? Feed your gut well.<\/p>\nGut bacteria may even play a role<\/a> in the development of autoimmune disorders such as rheumatoid arthritis and neurological issues like obsessive-compulsive disorder and chronic fatigue syndrome.<\/p>\nGut Flora and Estrogen<\/h2>\n<\/figure>\nThere\u2019s an interesting symbiosis in women\u2019s bodies when it comes to our microbiome: estrogen helps protect our intestinal flora, encouraging bacterial diversity, which is good for our health. In turn, a special kind of gut flora helps maintain optimal estrogen levels.<\/p>\n
The \u201cestrobolome,\u201d as the collection of microbes that metabolize estrogen is called, makes estrogen available for your body to use. This keeps estrogen levels balanced<\/a>, so the right amount of estrogen is circulating through your body. That helps regulate weight, reduces belly fat, and helps control blood sugar levels, among other things.<\/p>\nThen along comes menopause.<\/p>\n
Reductions in estrogen mean our gut flora loses an important protective advantage. Some bacteria die off, resulting in dysbiosis, or an imbalance of gut microbiota. Dysbiosis can mean reduced circulating estrogen being available to the body, which further reduces the protection women get from estrogen.<\/p>\n
Fewer gut bacteria in the estrobolome<\/a> can mean a higher risk of obesity, heart disease, and osteoporosis as well as certain kinds of cancers.<\/p>\nNourish Your Healthy Gut<\/h2>\n<\/figure>\nClearly, you want to bolster that healthy bacteria. So how do you do it?<\/p>\n
1. Adopt a largely plant-based diet.<\/h3>\n
Plants have complex carbohydrates that gut flora love, and they\u2019re good for us, too.<\/p>\n
2. Avoid fat, sugar, and animal products.<\/h3>\n
These promote unhealthy bacteria, so keep indulgences to a minimum.<\/p>\n
3. Take probiotics.<\/h3>\n
The live bacteria in probiotics can \u201creseed\u201d your gut after dysbiosis.<\/p>\n
4. Boost bacteria-nourishing polyphenols.<\/h3>\n
Good news! These are present in red wine, dark chocolate, green tea, and olive oil.<\/p>\n
5. Take antibiotics only when you have to.<\/h3>\n
These medicines are good for killing bacteria, but sadly they aren\u2019t very discerning, taking the good with the bad.<\/p>\n
6. Eat fermented foods.<\/h3>\n
Sauerkraut, kefir, yogurt, miso, kimchi\u2014all of these naturally contain healthy bacteria. Prebiotics<\/a> are also good for your gut: bananas, asparagus, apples, and oats all have prebiotic fiber that beneficial bacteria love.<\/p>\nIf you want a deliciously easy way to get more fermented foods in your diet, then try out Kombucha, which is fermented tea, naturally rich in probiotics and healthy acids. Fermented foods like kombucha contain prebiotics, probiotics, and post-biotics. This \u201ctrifecta\u201d is unique to fermented foods and is the reason study after study shows such a huge impact on the gut and on your overall health when you ingest them regularly, like improvements to mood, energy, immunity, metabolism, sleep, and digestion. This variety pack has a flavor for every palette and works wonders for gut health:<\/p>\nHealth-Ade Kombucha Fan Favorite Variety Pack (12 pack), $49.95<\/a><\/figcaption><\/figure>\n7. Cardio<\/h3>\n
Cardio actually helps us create butyrate, a short-chain fatty acid that\u2019s good for our gut.<\/p>\n
8. Get dirty and get a dog.<\/h3>\n
There are healthy bacteria both in healthy soil and in a healthy pup, so dig in and dog up.<\/p>\n
9. Don\u2019t overclean.<\/h3>\n
Maybe your cleaner really does kill 99% of bacteria, but like antibiotics, it probably doesn\u2019t discriminate.<\/p>\n
10. Skip the sugar-free stuff.<\/h3>\n
Artificial sweeteners can be hard on your gut because the carbs they contain are non-digestible. That can cause gas and bloat but also does nothing to nourish your beneficial bacteria.<\/p>\n
You may not entirely love the fact that your intestines are hosting a bacterial party, but the guests are good for you. Provide healthy food and a welcoming environment, and they can reward you with a lifetime of good physical, mental, and emotional health.<\/p>\n
Read Next:<\/strong><\/em><\/p>\nIs Menopause Giving You a Stomach Ache?<\/a><\/p>\n11 Products for a Healthy Gut<\/a><\/p>\nThe Potential Side Effects Of Probiotics<\/a><\/p>\n<\/p><\/div>\n
<\/figure>\nGut flora starts populating the moment you pass through the birth canal; they\u2019re your very first birthday present! So important is the bacteria you pick up from mom that some doctors now give C-section babies a swab of bacteria from mom\u2019s vagina so they don\u2019t miss out.<\/p>\n
Shortly after birth, the mom\u2019s breast milk is an important source of beneficial bacteria, including the very useful Bifidobacteria<\/em> that helps us break down fiber and complex carbohydrates in our food. These bacteria are often used in consumer probiotics because they perform so many important functions for us.<\/p>\n While our gut microbiome can be pretty consistent throughout our lives, the things we do can have an impact: the food we eat, the medicines we take, even exercise<\/a> and the people we live with can affect the diversity of our gut bacteria.<\/p>\n Because we can alter our gut bacteria in the choices we make, it\u2019s important to make good, gut-friendly choices.<\/p>\n While many people take probiotics to improve digestion, the truth is a healthy gut does so much more.<\/p>\n The good bacteria that hang out in your large intestine are crucial to healthy digestion: they metabolize your food, making the nutrients available. They boost your immune system and keep disease carriers from thriving. They affect your central nervous system and contribute to brain health. And they help prevent a \u201cleaky gut\u201d by maintaining your gastrointestinal tract.<\/p>\n Having a healthy gut can mean healthy aging<\/a>. When your beneficial bacteria are doing their jobs properly, they move oxygen around more efficiently and reduce inflammation. They keep your brain sharp and motor skills smooth. They also keep pathogens out of your system, reducing the risk of disease. Want to live longer? Feed your gut well.<\/p>\n Gut bacteria may even play a role<\/a> in the development of autoimmune disorders such as rheumatoid arthritis and neurological issues like obsessive-compulsive disorder and chronic fatigue syndrome.<\/p>\n There\u2019s an interesting symbiosis in women\u2019s bodies when it comes to our microbiome: estrogen helps protect our intestinal flora, encouraging bacterial diversity, which is good for our health. In turn, a special kind of gut flora helps maintain optimal estrogen levels.<\/p>\n The \u201cestrobolome,\u201d as the collection of microbes that metabolize estrogen is called, makes estrogen available for your body to use. This keeps estrogen levels balanced<\/a>, so the right amount of estrogen is circulating through your body. That helps regulate weight, reduces belly fat, and helps control blood sugar levels, among other things.<\/p>\n Then along comes menopause.<\/p>\n Reductions in estrogen mean our gut flora loses an important protective advantage. Some bacteria die off, resulting in dysbiosis, or an imbalance of gut microbiota. Dysbiosis can mean reduced circulating estrogen being available to the body, which further reduces the protection women get from estrogen.<\/p>\n Fewer gut bacteria in the estrobolome<\/a> can mean a higher risk of obesity, heart disease, and osteoporosis as well as certain kinds of cancers.<\/p>\n Clearly, you want to bolster that healthy bacteria. So how do you do it?<\/p>\n Plants have complex carbohydrates that gut flora love, and they\u2019re good for us, too.<\/p>\n These promote unhealthy bacteria, so keep indulgences to a minimum.<\/p>\n The live bacteria in probiotics can \u201creseed\u201d your gut after dysbiosis.<\/p>\n Good news! These are present in red wine, dark chocolate, green tea, and olive oil.<\/p>\n These medicines are good for killing bacteria, but sadly they aren\u2019t very discerning, taking the good with the bad.<\/p>\n Sauerkraut, kefir, yogurt, miso, kimchi\u2014all of these naturally contain healthy bacteria. Prebiotics<\/a> are also good for your gut: bananas, asparagus, apples, and oats all have prebiotic fiber that beneficial bacteria love.<\/p>\n If you want a deliciously easy way to get more fermented foods in your diet, then try out Kombucha, which is fermented tea, naturally rich in probiotics and healthy acids. Fermented foods like kombucha contain prebiotics, probiotics, and post-biotics. This \u201ctrifecta\u201d is unique to fermented foods and is the reason study after study shows such a huge impact on the gut and on your overall health when you ingest them regularly, like improvements to mood, energy, immunity, metabolism, sleep, and digestion. This variety pack has a flavor for every palette and works wonders for gut health:<\/p>\n Cardio actually helps us create butyrate, a short-chain fatty acid that\u2019s good for our gut.<\/p>\n There are healthy bacteria both in healthy soil and in a healthy pup, so dig in and dog up.<\/p>\n Maybe your cleaner really does kill 99% of bacteria, but like antibiotics, it probably doesn\u2019t discriminate.<\/p>\n Artificial sweeteners can be hard on your gut because the carbs they contain are non-digestible. That can cause gas and bloat but also does nothing to nourish your beneficial bacteria.<\/p>\n You may not entirely love the fact that your intestines are hosting a bacterial party, but the guests are good for you. Provide healthy food and a welcoming environment, and they can reward you with a lifetime of good physical, mental, and emotional health.<\/p>\n Read Next:<\/strong><\/em><\/p>\n Is Menopause Giving You a Stomach Ache?<\/a><\/p>\n 11 Products for a Healthy Gut<\/a><\/p>\n The Potential Side Effects Of Probiotics<\/a><\/p>\n<\/p><\/div>\nBenefits of a Healthy Microbiome<\/h2>\n
Gut Flora and Estrogen<\/h2>\n
<\/figure>\nNourish Your Healthy Gut<\/h2>\n
<\/figure>\n1. Adopt a largely plant-based diet.<\/h3>\n
2. Avoid fat, sugar, and animal products.<\/h3>\n
3. Take probiotics.<\/h3>\n
4. Boost bacteria-nourishing polyphenols.<\/h3>\n
5. Take antibiotics only when you have to.<\/h3>\n
6. Eat fermented foods.<\/h3>\n
7. Cardio<\/h3>\n
8. Get dirty and get a dog.<\/h3>\n
9. Don\u2019t overclean.<\/h3>\n
10. Skip the sugar-free stuff.<\/h3>\n