Your lifestyle choices can also play a major role in the state of your gut health. “Find ways to be physically active, manage stress, have good sleep hygiene, and avoid smoking or chronic drug and alcohol use,” says Moon. “These lifestyle factors reduce inflammaging that can lead to microbiome imbalances.”
What ingredients support a healthy gut?
Again, eating a healthy, well-rounded diet can do wonders to support your gut health. That includes prebiotic-rich foods like garlic, onions, asparagus, and green bananas, which feed beneficial bacteria in your gut, says Davar. She also recommends eating probiotic foods such as yogurt, kefir, kimchi, and sauerkraut. “Polyphenol-rich ingredients found in wild berries like currants, blueberries, cranberries, raspberries, green tea, and dark chocolate act as antioxidants and fuel for gut bacteria,” she says, while, “Omega-3 fatty acids from fatty fish and flaxseeds are remarkably beneficial for lowering gut inflammation and improving the integrity of the gut barrier.” Lastly, herbs such as berberine and oregano oil, which have antimicrobial and anti-inflammatory properties, can be beneficial, says Davar.
As far as supplementation goes, there are a few key options worth considering:
- Probiotics: Probiotics are live microorganisms or bacteria that support your gut. Different strains can have varying benefits in the body, but overall, “clinically studied probiotic strains, especially those that produce butyrate, help regulate metabolism, insulin sensitivity, and