What is the microbiome and how do you keep it balanced?

After a summer full of vacations and exceptions, September is the perfect month to get back into healthy routines. A good place to start? Your gut!

What is the microbiome?

The microbiome is like a team of tiny microorganisms (such as bacteria, fungi, and viruses) that live in and on your body, especially in your gut. This team works together to keep your body healthy by performing important tasks such as breaking down food, supporting your immune system, and protecting you from harmful substances. When this team works well together, it ensures that your body functions optimally. Factors such as stress, an unhealthy diet, the use of antibiotics, or other external influences can disrupt the microbiome.

What foods are good for the microbiome?

What you eat has a huge impact on the health of your microbiome. Simply put, there are two types of foods that play a key role: prebiotics and probiotics.

Prebiotics are fiber-rich foods that serve as “food” for the good bacteria in your gut. By feeding them, you help the bacteria grow and multiply, which maintains the balance and health of your gut flora. Good sources include vegetables, fruits, legumes, and whole grains.

Probiotics are the healthy gut bacteria themselves. These are found naturally in fermented foods such as yogurt, kefir, sauerkraut, and kimchi. By eating these foods, you are directly adding healthy bacteria, which helps restore and support the balance of your microbiome.

While these foods feed the good bacteria, sugar and highly processed products can actually promote the growth of bad bacteria, which can throw your microbiome out of balance. A healthy, fiber-rich diet is therefore the best way to keep your microbiome healthy. If you find that you don’t always get enough fiber or fermented products, fiber or probiotic supplements can be a good addition to support your microbiome.

A healthy lifestyle for a happy gut

Finally, it is good to know that other aspects of your lifestyle, besides diet, also play a role in the health of your microbiome.

• Getting enough sleep gives your body time to recover and thus contributes to a healthy gut balance.
• Regular exercise stimulates bowel function and promotes smooth bowel movements.
• Relaxation and stress reduction are crucial, because the connection between your gut and your brain means that stress has a direct impact on your microbiome.

Hopefully, this blog will inspire you to get back on track after the holidays and continue your healthy lifestyle.