1 Switch (or stick) to a Mediterranean-style diet
Research shows this eating pattern not only increases the total gut bacteria, it also supports the growth of varieties that may have mood-boosting qualities. That makes sense — not only is the Mediterranean diet in line with the heavily plant-based one that improved gut-bacteria health in the Deakin University study — it’s packed with the prebiotic fibres that feed your gut’s ‘good’ bacteria. Rich in fruit and vegetables, nuts and seeds, whole grains, legumes, herbs and spices, other key components of the Med diet include using olive oil, as well as eating seafood, dairy and poultry in moderation, and red meat only occasionally.
2 Eat a wide variety of plant foods each week
Aiming to include 30 different plant foods over a seven-day period is a good goal to strive for, with one study finding that people who did so had a much more diverse population of gut bacteria than those who consumed only 10 types of plant foods weekly — and that diversity is what you’re seeking.
3 Include some fermented foods
A study published in 2021 shows that eating fermented foods like yoghurt, kefir and kimchi can help increase the diversity of gut bacteria, probably because they’re a source of dietary probiotics.
4 Limit your intake of saturated fat
Not only does research show diets high in saturated fat have a negative effect on the richness and diversity of gut bacteria, a study published last year shows swapping saturated fat-rich foods for those high in polyunsaturated fats increases the abundance of bacteria called Lachnospiraceae, which produce short-chain fatty acids and may help to lower cholesterol levels. Good sources of polyunsaturated fats include walnuts, sunflower seeds, flaxseeds and fish.
5 Ditch the soft drinks
Regardless of whether they’re loaded with sugar or are artificially sweetened, they’re bad news for your gut, with studies showing drinking them reduces the variety of good bacteria that live there.
Lifestyle habits that can help
What you eat plays the biggest role in supporting the health and diversity of the all-important bacteria that live in your gut, but there are at least three other things you can do.
Do some exercise: Research suggests regular physical activity increases the volume of healthy gut bacteria, while helping to reduce levels of less-healthy varieties.
Prioritise sleep: The ratio of healthy-to-unhealthy bacteria living in your gut can become disrupted quickly when you have a few nights of poor or inadequate sleep in a row.
Practise mindfulness: It’s a habit that’s been linked to a big improvement in gut-bacteria diversity. For guidance, check out Smiling Mind, a free mindfulness app that encourages daily 10-minute mindfulness sessions.
