![]() ![]() To be on the safe side, halt vaping activities too. A 2022 review of 13 studies confirmed smokers experienced a reduction in species diversity in their gut bacteria. What to do today Try to stop smoking, if you doĪ small study from 2013 found that when people stopped smoking, they had more microbial diversity in their gut. Many polyphenols aren’t absorbed by the body and instead end up being digested by bacteria in the gut. Polyphenols are plant compounds that have been linked to health benefits like lowering blood pressure and cholesterol. If you don’t want to drink, indulge in fresh berries or dark chocolate to get the same polyphenol benefits. Other types of alcohol can harm gut health by decreasing beneficial bacteria, but red wine has been shown to support beneficial bacteria in the gut thanks to its concentration of polyphenols. So why not try the Mediterranean diet, which follows these recommendations? Stick to one glass of red wine or dark chocolate Go MediterraneanĪ 2019 study found that a diet rich in vegetables, fruits, and whole grains with a lower intake of red meat, processed foods and meats, and dairy increased the amount of total bacteria in the gut and supported beneficial bacteria like Lactobacillus and Bifidobacterium. The Western diet has also been linked to an increased risk of developing diabetes, heart disease, and even certain cancers. We don’t want to interrupt that cycle.” What to eat today Ditch the Western dietĪ diet that’s high in animal protein, sugar, and fat, and low in fiber - like the diets full of highly processed foods that are popular in the United States - have been shown to decrease the amount of bacteria in the gut, especially of beneficial Bifidobacterium and Eubacterium species. If that circadian rhythm is disrupted, we are going to have issues. “Our gut microbiota will fluctuate in terms of composition and abundance based on our rhythm of when we eat and sleep. “The gut microbiota has a circadian rhythm like we do,” said Azcárate-Peril. Sleeping in line with your body’s natural circadian rhythm is important for good sleep and a healthy gut. Photography by Getty Images When to wake up Let your body wake up naturally Share on Pinterest Design by Andie Hodgson.
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