1. Prebiotics and Probiotics
Prebiotics are a type of fiber that are found in foods like artichokes, onions and garlic and help to breed good bacteria in your gut. Make sure to eat a diet rich in these foods, or take a fiber or prebiotic supplement. Additionally, Probiotics are an important part of this process because they are the good bacteria that you want to maintain in your stomach. Eating probiotic-rich, fermented foods in your diet like sauerkraut, yogurt, kefir and kombucha will help you retain health-enhancing probiotic bacteria, or you can incorporate a probiotic supplement into your routine for optimum probiotics.
2. Reduce consumption of sugars and carbs
Foods with excessive sugar and carbohydrates can create an imbalance of gut bacteria that’s associated with inflammation and diabetes. Work with your physician to balance your diet and monitor your sugar and carbohydrate intake.
3. Say no to Gluten and Gluten-free processed foods
This may be a difficult one for many, since bread can be a daily staple, and even traditional wheat bread is marketed as health food. However, gluten can increase the permeability of the gut lining, causing antibodies to attack and decreasing the ability to absorb nutrients. We recommend to our patients to cut gluten out of their diets or try a gluten-free bread option if you must have it. Be careful of gluten free foods that are processed. Read labels! Many gluten free products contain sugars, syrups, flours or starches that increase glucose levels and may be inflammatory.
4. Buy Non-GMO Products
There are many reasons to avoid genetically modified food. In terms of your personal health, it’s best to avoid them because we do not yet understand all the effects genetically modified foods may have on our bodies. Studies suggest that consuming GMOs may create potential alterations in the human genome. People may also experience allergies to introduced genes, which may lead to long-term health effects. In other words, just avoid them altogether.