DIY Gut Health: Building The Right Microbiome For You

In this article, we’ll guide you through the steps of shaping, supporting and rebalancing the right microbiome for your health. We’ll look at why building the ideal gut microbiome is similar to being your own pharmacist, ensuring you provide your body with the best support possible. You'll learn how a microbiome test can offer valuable insights into your gut health, and discover how making informed choices can develop a balanced microbiome. 

Here are the 5 biggest takeaways from this article about choosing the right gut microbiome for you:

• Shaping the right microbiome is similar to being your own pharmacist because it requires a personalised approach to your health.

• There isn't a universal solution when it comes to microbiome health. Each person's microbiome is unique, much like their fingerprint, so the best approach for one person may not be suitable for another.

• Microbiome tests can provide valuable insights into the types and levels of bacteria, viruses, and fungi in your gut.

• Not all probiotics are created equal, and their effects can vary widely. It's important to consult with a healthcare specialist, especially if you have existing health conditions, to choose the right probiotic supplements and dosage to avoid potential risks and maximise benefits.

• Eating the right foods, including whole grains, fermented foods, and polyphenol-rich foods, can significantly support your gut health.

Shaping the right microbiome is similar to being your own pharmacist because both involve a personalised approach to managing your health. Just as a pharmacist selects the right medication based on your specific needs, building the right microbiome requires understanding your unique gut environment and choosing the right mix of bacteria to support it. 

There's no one-size-fits-all approach when it comes to your microbiome in the same way there isn't a single medication that works for everyone. Everyone’s microbiome is as unique as their fingerprint, which is why a variety of probiotics and diets exist. The best microbiome for you is one that aligns with your specific health goals and needs, whether that’s improving digestion, boosting immunity, or enhancing overall well-being [1].

A microbiome test can be a useful tool for getting an insight into your gut health. By analysing your results, these tests can identify the different types and levels of bacteria, viruses and fungi in your gut. This information can help you understand how your unique microbiome may be influencing your overall health. While microbiome tests aren’t meant to diagnose specific conditions, they can guide you in making informed choices about your diet and lifestyle to better support your gut health [2].

It’s important to remember that not all probiotics are the same and the effect they can have on you will vary widely. A specific type of probiotic might help with one issue, but that doesn’t guarantee it will be effective for others. If you have an existing health condition it's crucial to consult with your doctor before you take any probiotic supplements. Your doctor can help you choose the right supplement and dosage that aligns with your health needs to ensure you get the most benefit while avoiding potential risks [3].

Yes. The food you eat has a big effect on your gut health and how well your digestive system works. A balanced diet with the right foods can help good bacteria thrive and keep harmful ones under control. This balance supports everything from digestion and immunity to energy and mood. Some foods are especially helpful for building a healthy gut microbiome [4].

Wholegrains such as oats, brown rice and wholemeal bread are excellent for gut health. They provide fibre that feeds good bacteria in your gut and helps create a more diverse and balanced microbiome. Oats are particularly beneficial because their natural compounds act as food for helpful bacteria and support digestion and regular bowel movements [5].

Examples of wholegrain foods

It’s recommended that adults eat at least three portions of wholegrains each day. Use this table as a guide to see what counts as a portion and how to include more of them in your diet.

Fermented foods can help restore and maintain a healthy gut microbiome. They naturally contain probiotics, which are live bacteria that support digestion and gut balance. Eating fermented foods such as yoghurt, kefir, kimchi or sauerkraut can help improve digestion and support heart health and blood sugar levels [6].

What is the most common fermented food?

Polyphenols are natural compounds found in many plant-based foods. In your gut, they feed friendly bacteria and help them grow. This process increases the production of short-chain fatty acids (SCFAs), which protect the gut lining and help reduce inflammation [7].

Foods high in polyphenols

Polyphenols are present in a wide range of fruits, vegetables, nuts, seeds and drinks. Here are some of the best sources to include in your diet:

Herbs and spices are very high in polyphenols, but because we eat them in smaller amounts, it’s best to include a mix of polyphenol-rich fruits and vegetables each day for the best results.

"Rebalancing the right microbiome for your health is a personalised process that involves understanding your unique gut environment. There is no one-size-fits-all solution, so using tools like microbiome tests and seeking advice from your health specialist can help guide your choices. Whether through targeted probiotic supplements or supportive dietary changes, such as eating whole grains, fermented foods and polyphenol-rich ingredients, taking informed steps can support a healthier, more balanced gut".

"Your gut microbiome plays a central role in your overall health, supporting it effectively means taking a personalised approach. By understanding the unique balance of bacteria in your gut, you can make choices that truly work for you, from the foods you eat to the probiotics you take.".

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[1] How to Choose the Best Probiotic For You - Nature’s Aid

[2] What to know about microbiome testing - Medical News Today

[3] Probiotics - NHS

[4] Good foods to help your digestion - NHS

[5] Impact of whole grains on the gut microbiota: the next frontier for oats? - PubMed

[6] Top 12 healthiest fermented foods - BBC Good Food

[7] Role of dietary polyphenols on gut microbiota, their metabolites and health benefits - ScienceDirect