The human gut is home to trillions of bacteria that play an important role in health and disease. An imbalance in the gut microbiota, known as dysbiosis, has been linked to inflammation, infections, obesity, and other conditions. Fortunately, there are steps you can take to restore good gut bacteria and achieve better gut health. In this article, we will explore the causes of dysbiosis, signs you may need to restore gut bacteria, and evidence-based ways to increase good bacteria in the gut naturally.
What causes an imbalance of gut bacteria?
There are several factors that can disrupt the delicate balance of microbes in your gastrointestinal tract:
- Antibiotics – Antibiotic medications kill off both harmful and beneficial bacteria in the gut. This allows harmful microbes like Clostridioides difficile to overpopulate the gut.
- Poor diet – A diet high in processed foods and low in fiber deprives good bacteria of nutrients they need to thrive.
- Chronic stress – Stress hormones may alter the gut microbiome and promote inflammation.
- Traveling – Exposure to new pathogens from travel can affect gut flora.
- Inflammation – Chronic inflammatory conditions like IBD impact gut bacteria.
- Infection – Viral and bacterial illnesses disrupt microbial populations.
When the numbers of good bacteria are lowered, it provides an opportunity for potentially harmful bacteria, yeasts, or parasites to move in and take their place. This microbial imbalance can trigger inflammation, infection, diarrhea, and other problems.
Signs you may need to restore gut bacteria
Some signs indicating your gut flora is out of balance include:
- Digestive issues like gas, bloating, constipation or diarrhea
- Autoimmune disease flare-ups
- Skin conditions like acne, eczema or psoriasis
- Mood changes like anxiety or depression
- Food sensitivities
- Candida overgrowth
- Chronic fatigue
- Nutrient deficiencies
- Weakened immune system
If you are experiencing any persistent gastrointestinal or health issues, it may be beneficial to take steps to restore a healthy microbial balance. Some lab tests like the comprehensive stool test can also check for signs of dysbiosis.
How can you increase good gut bacteria?
The good news is there are many natural ways to populate your gut with beneficial bacteria. Here are some effective strategies:
Consume probiotic foods
Eating fermented foods that contain live probiotics is an easy way to ingest good bacteria. Try adding more of these foods to your diet:
- Yogurt – Look for brands with active cultures like lactobacillus and bifidobacteria.
- Kefir – A fermented milk beverage with 10+ probiotic strains.
- Sauerkraut – Made from fermented cabbage.
- Kimchi – Spicy fermented cabbage common in Korean cuisine.
- Miso – A fermented soybean paste used in Japanese cooking.
- Kombucha – Fermented tea with vinegar and a touch of sweetness.
- Tempeh – Made from fermented soybeans.
Aim for getting in 1-2 servings of probiotic-rich foods daily. Read labels and choose products that say “live and active cultures.” Avoid pasteurized varieties that have been heat-treated to kill bacteria.
| Probiotic Food | Serving Size | Live Cultures Per Serving |
|---|---|---|
| Plain yogurt | 6 ounces | 10 million+ |
| Kefir | 1 cup | Up to 50 billion |
| Sauerkraut | 1/2 cup | 10 million to 1 billion |
| Kimchi | 1/2 cup | 1 billion |
| Kombucha | 8 ounces | 1 billion |
| Tempeh | 1/2 cup | 10 million |
Take a probiotic supplement
While foods contain healthy bacteria, probiotic capsules provide a concentrated dose. Look for broad-spectrum formulas containing strains like:
- Lactobacillus
- Bifidobacterium
- Saccharomyces
- Streptococcus
Consume prebiotic foods
Prebiotics are non-digestible fibers that feed and promote the growth of healthy gut bacteria. They act as fertilizer for probiotics. Try increasing your intake of prebiotic foods:
- Onions
- Garlic
- Leeks
- Asparagus
- Bananas
- Oats
- Apples
- Legumes
You can also take a prebiotic supplement containing inulin, fructooligosaccharides (FOS), or galactooligosaccharides. Start with lower doses as they can initially cause gas and bloating.
Eat more fiber
Dietary fibers that good bacteria ferment include:
- Cellulose
- Hemicellulose
- Inulin
- Pectins
- Gums
- Resistant starch
Aim for 25-40 grams of fiber daily from vegetables, fruits, whole grains, beans, nuts and seeds. Gradually increase fiber intake and stay well hydrated to avoid issues.
Limit sugar and processed foods
Refined sugars and processed carbohydrates feed harmful bacteria in the gut. Limit sugary foods and choose whole, unprocessed options whenever possible.
Manage stress levels
Chronic stress affects the gut microbiome by increasing inflammation and potentially changing bacterial ratios. Make time for relaxing activities like yoga, meditation, massage, or counseling to keep stress in check. Consider probiotics and adaptogens that help normalize cortisol.
Support gut barrier integrity
The intestinal lining acts as a barrier that controls what enters bloodstream. Substances like glutamine, zinc, and quercetin help repair and maintain gut barrier function. Leaky gut is associated with dysbiosis.
Get enough sleep
Not getting 7-9 hours per night has been associated with reduced microbiome diversity and numbers of beneficial bacteria. Prioritize quality sleep to support a healthy gut flora.
Incorporate polyphenol foods
Polyphenols are plant compounds that may increase good bacteria, inhibit pathogens, and exert prebiotic effects. Try including:
- Cacao
- Coffee
- Green tea
- Herbs and spices
- Onions
- Berries
- Nuts and seeds
Consider soil-based organisms
Soil-based probiotics like Bacillus subtilis can help crowed out bad bacteria and strengthen immunity. Look for spore-forming strains that survive stomach acid. Start with lower doses and work up.
Eat fermented vegetables
Fermenting vegetables increases probiotics. Sauerkraut and kimchi are common choices. You can also culture other veggies like carrots, beets, and onions. Consume 1-2 servings of fermented vegetables daily.
Take antimicrobial herbs
Some herbs have antimicrobial properties that inhibit harmful bacteria and encourage the growth of good bacteria. Herbs to consider include berberine, oil of oregano, garlic, andrographis, and caprylic acid.
Avoid unnecessary antibiotics
Antibiotics kill off both good and bad bacteria in the gut. Only take them when truly needed for bacterial infections. Always finish the full course and take them with probiotics to replenish flora.
| Natural Strategy | Effects on Gut Flora |
|---|---|
| Probiotics | Directly increase good bacteria |
| Prebiotics | Promote growth of good bacteria |
| Fiber | Feeds good bacteria |
| Polyphenols | Stimulate good flora |
| Fermented foods | Source of probiotics |
| Antimicrobial herbs | Inhibit overgrowth of bad bacteria |
When to seek medical advice
Schedule an appointment with your healthcare provider if you experience any severe or persistent gastrointestinal symptoms. Seek prompt medical care for:
- Blood in stool
- Diarrhea lasting over 2 days
- Fever above 101 F
- Severe vomiting
- Unintentional weight loss
- Abdominal pain or tenderness
These could indicate an underlying medical condition requiring treatment beyond probiotics. Diagnostic tests like an endoscopy, CT scan, or colonoscopy may be needed.
The bottom line
Maintaining a healthy balance of gut microbes is crucial for overall health. An imbalance called dysbiosis can contribute to digestive issues, inflammation, infections, and weakened immunity. Fortunately, there are many effective ways to restore good bacteria naturally through probiotics, prebiotics, fiber, fermented foods, and other strategies. Focus on reducing factors that kill off beneficial bacteria while simultaneously promoting the growth of good microbes in the gut. With a little consistency, you can achieve optimal digestive health.