Foods that contain friendly bacteria may help restore good bacteria in your gut and keep it healthy.
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In fact, the Netherlands study found that people who regularly ate yoghurt had more diverse gut bacteria.30
Evidence suggests that
Omega-3 fatty acids can help support the body’s natural immune response.
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To get your fill, go for oily fish like salmon or mackerel – the NHS recommends two portions a week. Chia seeds or flaxseeds are also good sources.
According to research,
wholegrains aren’t just a nutritious way to provide your body with digestive-friendly
fibre, they could also support the balance of bacteria in your microbiome by helping to feed them.
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Staple wholegrains of a gut health diet include; porridge oats, brown rice, quinoa, bulgur wheat, barley, popcorn, whole-wheat bread and buckwheat.
These hearty grains may also keep you feeling fuller for longer.
In moderation, red wine could help keep your microbiome diverse.
It contains resveratrol, which one study found may lessen the risk of heart disease by adapting the gut microbiome.33