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HHS Public Access Author manuscript Author ManuscriptPharmacol The. Author manuscript; available in PMC 2017 February 01. Published in final edited form as: Pharmacy The. 2016 February ; 158: 5262.
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How to fill out gut microbiome in health

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How to Fill Out Gut Microbiome in Health:

01
Consume a diverse range of fiber-rich foods: Including plenty of fruits, vegetables, whole grains, legumes, and nuts in your diet can help promote a healthy gut microbiome. These foods provide a source of fiber that serves as fuel for beneficial bacteria in the gut.
02
Limit processed foods and artificial sweeteners: Processed foods often lack the necessary nutrients and fiber needed to support a healthy gut microbiome. In addition, artificial sweeteners can negatively impact the balance of bacteria in the gut. Opt for whole, unprocessed foods whenever possible.
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Take probiotics or eat fermented foods: Probiotics are live bacteria that can provide health benefits when consumed. They can be taken as supplements or found in fermented foods such as yogurt, sauerkraut, kimchi, and kefir. Adding these to your diet can help introduce beneficial bacteria to your gut.
04
Reduce stress and get enough sleep: Chronic stress and lack of sleep can disrupt the balance of bacteria in the gut. Finding ways to manage stress, such as through exercise, meditation, or hobbies, and prioritizing adequate sleep can contribute to a healthier gut microbiome.
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Avoid unnecessary antibiotic use: While antibiotics are important for fighting bacterial infections, they can also kill off beneficial bacteria in the gut. Only take antibiotics when prescribed by a healthcare professional and follow their instructions carefully.

Who needs gut microbiome in health?

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Everyone: A healthy gut microbiome is important for overall health and well-being. It plays a crucial role in digestion, nutrient absorption, immune function, and even mental health. Maintaining a diverse and balanced gut microbiome is beneficial for everyone.
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Individuals with digestive issues: Those experiencing digestive problems such as bloating, constipation, or diarrhea may benefit from supporting their gut microbiome. By promoting the growth of beneficial bacteria, it can help improve digestive function and alleviate symptoms.
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Those with a weakened immune system: The gut microbiome plays a significant role in immune function. People with a weakened immune system, such as those with autoimmune diseases or frequent infections, may benefit from supporting their gut microbiome to enhance their immune response.
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Individuals with mental health disorders: Growing research suggests a link between the gut microbiome and mental health. Certain mental health disorders, such as depression and anxiety, may be influenced by an imbalance in the gut bacteria. Therefore, supporting a healthy gut microbiome may have a positive impact on mental well-being.
In conclusion, maintaining a healthy gut microbiome is essential for overall health. Following the tips mentioned above can help promote a diverse and balanced gut microbiome. Additionally, individuals with digestive issues, a weakened immune system, or mental health disorders may particularly benefit from focusing on their gut microbiome.

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