{"id":40977,"date":"2022-02-09T00:08:07","date_gmt":"2022-02-09T00:08:07","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=40977"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"reset-gut-bacteria","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/reset-gut-bacteria\/","title":{"rendered":"Reset Gut Bacteria: 10 Plus Things You Can Do For A Healthy Gut Microbiome"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/reset-gut-bacteria\/#How_Do_You_Know_If_Your_Gut_Is_Not_Happy\" >How Do You Know If Your Gut Is Not Happy?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/reset-gut-bacteria\/#Digestive_Issues\" >Digestive Issues<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/reset-gut-bacteria\/#Fertility_Issues\" >Fertility Issues<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/reset-gut-bacteria\/#Autoimmune_Diseases\" >Autoimmune Diseases<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/reset-gut-bacteria\/#Allergies_Asthma\" >Allergies &amp; Asthma<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/reset-gut-bacteria\/#Cancer\" >Cancer<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/reset-gut-bacteria\/#Low_Energy_And_Chronic_Fatigue\" >Low Energy And Chronic Fatigue<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/reset-gut-bacteria\/#Anxiety_And_Depression\" >Anxiety And Depression<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/reset-gut-bacteria\/#How_Do_You_Reset_Good_Gut_Bacteria\" >How Do You Reset Good Gut Bacteria?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/reset-gut-bacteria\/#Eat_More_Fiber_For_Gut_Reset\" >Eat More Fiber For Gut Reset<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/reset-gut-bacteria\/#Restore_Good_Bacteria_With_Prebiotics_And_Probiotics\" >Restore Good Bacteria With Prebiotics And Probiotics<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/reset-gut-bacteria\/#Eat_Fermented_Foods\" >Eat Fermented Foods<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/reset-gut-bacteria\/#Try_A_Mediterranean_Diet\" >Try A Mediterranean Diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/reset-gut-bacteria\/#Eat_More_Anti_Inflammatory_Foods\" >Eat More Anti Inflammatory Foods<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/reset-gut-bacteria\/#Reduce_Stress\" >Reduce Stress<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/reset-gut-bacteria\/#Minimize_Using_Antibiotics_If_You_Can\" >Minimize Using Antibiotics If You Can<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/reset-gut-bacteria\/#Avoid_Artificial_Sweeteners\" >Avoid Artificial Sweeteners<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/reset-gut-bacteria\/#Ditch_The_Western_Diet\" >Ditch The Western Diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/reset-gut-bacteria\/#Quit_Smoking\" >Quit Smoking<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/reset-gut-bacteria\/#Hit_The_Gym\" >Hit The Gym<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dev.betterme.world\/articles\/reset-gut-bacteria\/#Practice_Sleep_Hygiene\" >Practice Sleep Hygiene<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/dev.betterme.world\/articles\/reset-gut-bacteria\/#The_Bottom_Line\" >The Bottom Line<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/dev.betterme.world\/articles\/reset-gut-bacteria\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Did you know that your digestive system hosts more than 100 trillion bacteria?\u00a0 This is about 10 times more than the total number of cells that form your body. <\/span><span style=\"font-weight: 400;\">These bacteria \u2013 which are also called gut flora \u2013 perform a wide range of critical bodily functions. They are so important to our health that an imbalance has many negative consequences.\u00a0<\/span><span style=\"font-weight: 400;\">Luckily\u00a0 you can take steps to optimize your digestive system&#8217;s microbiome. We&#8217;ll show you how in this article.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Reset_Gut_Bacteria\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_You_Know_If_Your_Gut_Is_Not_Happy\"><\/span><strong>How Do You Know If Your Gut Is Not Happy?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Before we get into the nitty-gritty&#8217;s of a <a href=\"https:\/\/betterme.world\/articles\/fast-digesting-carbs\/\">gut reset<\/a>, you need to know the signs of an imbalance.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Also called dysbiosis,\u00a0 the imbalance of gut bacteria can cause a wide range of digestive problems. This includes:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Digestive_Issues\"><\/span><strong>Digestive Issues<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Dysbiosis may lead to an array of digestive issues, including (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4315779\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stomach pain<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bloating, gas, and cramps after eating<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Heartburn<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Diarrhea or constipation (or both!)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">These symptoms are common enough that they&#8217;re often mistaken for typical IBS symptoms. If you suffer from these chronically, there&#8217;s most likely an underlying cause.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A healthy balance of gut bacteria is necessary for digestion. This means that if you&#8217;re experiencing digestive issues, consider working to reset your gut bacteria for better digestive health.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Fertility_Issues\"><\/span><strong>Fertility Issues<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Healthy gut microbiome may also play an important role in fertility.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One review highlighted the relationship between IBS and infertility, concluding that oxidative stress is a plausible mediator of that connection, although data is lacking to confirm that hypothesis (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7694637\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One clinical trial found that administering probiotic supplements to men with idiopathic infertility improved sperm quality. The authors suggested that reducing oxidative stress in the seminal fluid was a possible reason for the improvement (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8023005\/\"><span style=\"font-weight: 400;\">23<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some scientists believe these microorganisms also regulate key hormones such as estrogen, progesterone, testosterone, and insulin (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5414803\/\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">). This may help explain why the microbiome has an impact on fertility. While these studies are interesting, they were small and more research needs to be done.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Reset_Gut_Bacteria\"><img decoding=\"async\" class=\"aligncenter wp-image-39912 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/6-8.jpg\" alt=\"BetterMe\" width=\"1000\" height=\"668\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/6-8.jpg 1000w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/6-8-300x200.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/6-8.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/6-8.jpg 370w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/6-8.jpg 270w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/6-8.jpg 570w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/6-8.jpg 740w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/a><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/fat-absorption\/\">Fat Absorption: 5 Ways To Improve How Your Body Digests Fats<\/a><\/span><\/i><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Autoimmune_Diseases\"><\/span><strong>Autoimmune Diseases<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Many autoimmune diseases involve an interplay between gut and immune system. It makes sense that the microbiome is closely linked to them as well.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Studies show that those with Crohn&#8217;s disease tend to have low microbial diversity, an altered microbiome composition, and an unstable microbial community (<\/span><a href=\"https:\/\/gut.bmj.com\/content\/66\/5\/813\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). That said, research is still new, and it&#8217;s unclear if this imbalance is a cause of these diseases or a symptom of it.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, some studies suggest autoimmune diseases such as multiple sclerosis (MS), psoriasis, rheumatoid arthritis (RA), and type 1 diabetes can be triggered or worsened by a poor microbiome (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6300652\/\"><span style=\"font-weight: 400;\">26<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Allergies_Asthma\"><\/span><strong>Allergies &amp; Asthma<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">On the other hand, <a href=\"https:\/\/betterme.world\/articles\/easiest-foods-to-digest\/\">good bacteria<\/a> help protect us from allergies and asthma.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Healthy gut microbiome can reduce inflammation related to allergies &amp; asthma which may explain the rise of these diseases in recent decades. One study found that people with allergies have fewer Lactobacillus rhamnosus GG (LGG) bacteria (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8256161\/\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Giving this good bacteria to mice prevented them from developing allergies. It also reduced their immune system response, which is what causes allergic reactions in the first place (<\/span><a href=\"https:\/\/www.pnas.org\/content\/111\/36\/13145\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">LGG has also been found in animal models to reduce inflammation and improve mucus production (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8256161\/\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Cancer\"><\/span><strong>Cancer<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">There&#8217;s some evidence that <a href=\"https:\/\/betterme.world\/articles\/high-fiber-diet\/\">microbiome health<\/a> may affect cancer risk. Studies show that good bacteria may help prevent colon cancer (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6463067\/\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, Bifidobacteria and Lactobacillus have been linked to reduced risk of colorectal cancer. This may be because they produce acetate, hydrogen peroxide, or other molecules that kill off tumor cells (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6463067\/\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">). However, the mechanisms and links are not well enough understood at this time to recommend a specific probiotic strain to help prevent or treat a specific disease. In fact, requirements and effects may be very individualized. What we can say is that a healthy gut microbiome contributes to a healthy gut.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As for other cancers, research is still limited.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Reset_Gut_Bacteria\"><img decoding=\"async\" class=\"aligncenter wp-image-39825 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/5-3.jpg\" alt=\"reset gut bacteria\" width=\"1000\" height=\"667\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/5-3.jpg 1000w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/5-3-300x200.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/5-3.jpg 768w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Low_Energy_And_Chronic_Fatigue\"><\/span><strong>Low Energy And Chronic Fatigue<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Digestive problems can cause low energy and chronic fatigue. That&#8217;s because the gut microbiome is so involved in our metabolic function. It helps break down food nutrients, absorb them into the body, and release waste. When it&#8217;s unbalanced or unhealthy, you may not be able to absorb <a href=\"https:\/\/betterme.world\/articles\/after-holiday-detox\/\">nutrients<\/a> as well. This can leave you feeling fatigued and tired, even when you&#8217;re getting enough rest (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2964729\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Autoimmune diseases such as Hashimoto&#8217;s disease may also cause chronic fatigue or low energy. In fact, research shows that people with chronic fatigue sometimes have increased bacterial translocation (when bacteria passes from the intestines to the bloodstream) (<\/span><a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fimmu.2021.628741\/full?fbclid=IwAR13tjD5ywf--yJllEWO64ifH2sm8KOO-SpEnbL3rT2BK46r_-mRzoPQX-4\"><span style=\"font-weight: 400;\">24<\/span><\/a><span style=\"font-weight: 400;\">). This is a sign of leaky gut syndrome, which we&#8217;ll talk about below.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Anxiety_And_Depression\"><\/span><strong>Anxiety And Depression<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">About 90% of serotonin &#8211; our &#8220;feel good hormone&#8221; &#8211; is created in the gut. That&#8217;s why imbalances in our microbiome can cause anxiety and depression.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It&#8217;s not exactly clear how this works.\u00a0 However, research suggests an unbalanced microbiome may interfere with serotonin production or the way the body uses it (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5641835\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is because serotonin needs &#8220;help&#8221; from other chemicals in order to function normally.\u00a0 When you have less gut bacteria, you may not produce enough of them or your body may not produce them in the right amount or at the right time.\u00a0 Either way, your brain chemistry will be thrown off, which can make you more anxious or depressed (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5641835\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>BetterMe app is a foolproof way to go from zero to a weight loss hero in a safe and sustainable way! What are you waiting for? <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Reset_Gut_Bacteria\">Start transforming your body now<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Reset_Gut_Bacteria\"><img decoding=\"async\" class=\"aligncenter wp-image-38992 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/Frame-5531-1024x576.png\" alt=\"reset gut bacteria\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/Frame-5531.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/Frame-5531-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/Frame-5531.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/Frame-5531.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_You_Reset_Good_Gut_Bacteria\"><\/span><strong>How Do You Reset Good Gut Bacteria?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Restoring the <a href=\"https:\/\/betterme.world\/articles\/chlorophyll-drink\/\">gut microbiome<\/a> takes time. But you can start with these 10 tips:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Eat_More_Fiber_For_Gut_Reset\"><\/span><strong>Eat More Fiber For Gut Reset<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Fiber is an essential part of a balanced diet and is one of the best foods you can eat for a<a href=\"https:\/\/betterme.world\/articles\/bad-food-combinations\/\"> healthy gut<\/a>. Adding fiber to your daily eating plan will help reset your gut microbiome by feeding beneficial bacteria and supporting optimal digestion.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are two types of dietary fiber: Soluble and insoluble. Both play an important role in supporting overall health and wellness, but they do so in different ways.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Soluble fiber is the type of dietary fiber that dissolves in water, forming a gel-like substance. The bacteria in your gut turn soluble fiber into short-chain fatty acids, namely acetate, propionate and butyrate. These are the preferred foods of the good bacteria that hang out in your colon (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7589116\/\"><span style=\"font-weight: 400;\">25<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Soluble fiber is found in foods that are generally high in water content, such as fruits and vegetables. It can also be found in whole grains, oats, legumes, seeds and nuts.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Insoluble fiber is not water-soluble. It passes through your intestines relatively intact, promoting regular bowel movements and supporting healthy gut bacteria (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7589116\/\"><span style=\"font-weight: 400;\">n<\/span><\/a><span style=\"font-weight: 400;\">). Foods that are high in insoluble fiber have a high-fiber content overall, including whole grains, vegetables and fruit.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You may be tempted to go &#8220;high&#8221; on the fiber scale right away by dramatically increasing your intake of foods such as leafy greens or cruciferous veggies (think cabbage, broccoli and cauliflower). You certainly can, but you should take it slow.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Foods that are high in fiber have the potential to cause bloating and gas for those who aren&#8217;t used to eating them (<\/span><a href=\"https:\/\/www.webmd.com\/digestive-disorders\/news\/20200205\/why-some-high-fiber-diets-cause-gas----and-what-to-do-about-it\"><span style=\"font-weight: 400;\">27<\/span><\/a><span style=\"font-weight: 400;\">). If you experience these symptoms, consider adding a small amount of fiber daily until your digestive system adapts.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you want to reset your gut microbiome with more fiber, try adding just one new fiber-rich food per week to your current diet.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Reset_Gut_Bacteria\"><img decoding=\"async\" class=\"aligncenter wp-image-38980 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5311-1024x576.png\" alt=\"Meal Plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5311.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5311-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5311.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5311.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Restore_Good_Bacteria_With_Prebiotics_And_Probiotics\"><\/span><strong>Restore Good Bacteria With Prebiotics And Probiotics<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Prebiotics are types of soluble fiber that act as &#8220;fertilizer&#8221; for the <a href=\"https:\/\/betterme.world\/articles\/importance-of-good-posture\/\">good bacteria<\/a> in the gut. They help these beneficial bugs grow and multiply, ultimately helping you avoid digestive problems and promoting a healthy gut (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7589116\/\"><span style=\"font-weight: 400;\">25<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Probiotics, on the other hand, are living strains of good bacteria that are found in certain foods or supplements.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Prebiotics are found in foods rich in soluble fiber, including fruits, vegetables, whole grains, legumes, and some dairy products. You can also find prebiotic supplements at the local health food store or online.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you want to reset <a href=\"https:\/\/betterme.world\/articles\/foods-to-improve-gut-health\/\">your microbiome<\/a> with more prebiotics, increase the number of fruits, vegetables, and whole grains you eat daily. You can also supplement your diet with prebiotic supplements.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Research shows that there&#8217;s a symbiotic relationship between prebiotics and probiotics (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4648921\/\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">). The two actually work together to help reset the gut microbiome, creating an environment where good bacteria thrive and flourish over bad bacteria. Combining these elements creates the best opportunity for your body to heal.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Eating prebiotics and probiotics together can be as simple as enjoying a cup of yogurt that contains live active cultures, along with fruit for added soluble fiber. While you&#8217;re at it, try adding in some berries rich in antioxidants to protect the good bacteria from the inside out.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/digestive-superfoods\/\">Digestive Superfoods That Support Gastrointestinal Health<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Reset_Gut_Bacteria\"><img decoding=\"async\" class=\"aligncenter wp-image-38946 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-4362-1024x576.png\" alt=\"reset gut bacteria\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-4362.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-4362-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-4362.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-4362-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-4362.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Eat_Fermented_Foods\"><\/span><strong>Eat Fermented Foods<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Fermented foods are high in live active cultures that &#8220;feed&#8221; bacteria in your gut, particularly the types of beneficial bacteria that create short-chain fatty acids. This is important because these acids are the optimum fuel for the cells lining your colon.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The process of fermentation breaks down foods naturally high in prebiotics, creating a food source for beneficial bacteria. These include fermented vegetables, miso, tempeh and kimchi. It also includes raw, unpasteurized sauerkraut that contains natural probiotics.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition to their prebiotic and probiotic content, fermented foods also contain additional nutrients that promote digestive balance and a healthy gut microbiome. These include calcium, magnesium and B vitamins.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Another way to reset your gut microbiome may be through fermented dairy products like kefir (a drinkable yogurt), yogurt and cheese.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Research shows that these foods contain additional probiotics \u2013 considered even more beneficial to gut health \u2013 and prebiotics, which help the good bacteria grow while crowding out the bad bacteria. Given their ability to boost lactobacilli populations, kefir and yogurt are linked to better digestive health while supporting a healthy gut microbiome (<\/span><a href=\"https:\/\/med.stanford.edu\/news\/all-news\/2021\/07\/fermented-food-diet-increases-microbiome-diversity-lowers-inflammation\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Try_A_Mediterranean_Diet\"><\/span><strong>Try A Mediterranean Diet<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The Mediterranean diet is high in fiber, vegetables, fruits and healthy fats. It&#8217;s also rich in protein from seafood, poultry and lean meats. What&#8217;s more, it contains fermented dairy products like yogurt alongside prebiotic foods such as garlic, onions, almonds and beans.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Previous research suggests that the gut microbiome of those who follow a Mediterranean diet is significantly different from those who don&#8217;t follow a Mediterranean style of eating. The differences include higher levels of healthy bacteria and less inflammation (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7822000\/\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The easiest way to reset your gut microbiome through a Mediterranean-style diet is by eliminating processed foods. Replace packaged and prepackaged foods with whole, fresh foods that are high in fiber. It&#8217;s also important to eat a range of vegetables each day, at least two to three cups worth. Finally, choose whole grains instead of refined products whenever possible.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Reset_Gut_Bacteria\"><img decoding=\"async\" class=\"aligncenter wp-image-38936 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5143-1024x576.png\" alt=\"reset gut bacteria\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5143.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5143-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5143.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5143.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Eat_More_Anti_Inflammatory_Foods\"><\/span><strong>Eat More Anti Inflammatory Foods<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Acute inflammation in response to an illness or injury is a necessary and helpful part of the immune response. Chronic low-grade inflammation is a different story. Since chronic inflammation has been linked to digestive problems and other health conditions, it&#8217;s important to minimize it within the body as much as possible (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3257638\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To reset your gut microbiome and potentially decrease those inflammatory markers, try:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Adding more fresh produce, especially those rich in anti-inflammatory nutrients like vitamins C and E and beta carotene<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Replacing refined grain products with whole grains<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eating more foods rich in omega 3 fatty acids, such as salmon and other seafood<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Reduce_Stress\"><\/span><strong>Reduce Stress<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">In addition to the health implications from eating a high-fat diet, stress can also have an adverse effect on gut bacteria (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7213601\/\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">). The reduction of beneficial bacteria levels in turn can create an imbalance in the gut microbiome.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You may want to try adding in activities that reduce stress like yoga, spending time outside or engaging in a relaxing activity like listening to music or taking a hot bath. It&#8217;s also important to consider making time for yourself each day and getting enough sleep. These are all effective ways of resetting your gut microbiome.<\/span><\/p>\n<p><strong>Intense sweat sessions, working weight loss tips, lip-smacking recipes come in one package with the BetterMe app. And all of it is at your fingertips, <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Reset_Gut_Bacteria\">start transforming your life<\/a> now!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Reset_Gut_Bacteria\"><img decoding=\"async\" class=\"aligncenter wp-image-38935 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5144-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5144.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5144-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5144.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5144.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Minimize_Using_Antibiotics_If_You_Can\"><\/span><strong>Minimize Using Antibiotics If You Can<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Antibiotics are taken to kill bacteria that are causing infection and illness, but they can also have a negative impact on the gut microbiome by killing off beneficial bacteria (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/11190350\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Sometimes they are necessary, and you should always follow your doctor\u2019s advice. But avoiding taking antibiotics unnecessarily is important.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you can&#8217;t avoid taking antibiotics, talk to your doctor about taking them along with probiotic supplements. After your antibiotic course is finished, make sure to eat plenty of prebiotic foods that can help restore your good bacteria.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Avoid_Artificial_Sweeteners\"><\/span><strong>Avoid Artificial Sweeteners<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">In a bid to lose weight and improve their health, many people are turning from sugar to artificial sweeteners.\u00a0 Unfortunately, research suggests that artificial sweeteners can also have a negative effect on the gut microbiome (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6363527\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To reset your gut microbiome and improve your overall health, stay away from artificial sweeteners. You&#8217;d be better served by limiting sugar instead.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It&#8217;s also a good idea to limit your intake of high fructose corn syrup, which is often found in beverages and other products.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Reset_Gut_Bacteria\"><img decoding=\"async\" class=\"aligncenter wp-image-38919 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5299-1024x576.png\" alt=\"reset gut bacteria\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5299.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5299-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5299.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5299.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Ditch_The_Western_Diet\"><\/span><strong>Ditch The Western Diet<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The Western diet is high in animal protein, sugar, and fat, and low in fiber. This type of diet has been linked to an increased risk for developing health conditions like obesity, certain cancers and Alzheimer\u2019s disease (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6817492\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Reducing your intake of meat products, especially processed ones, is one way to reduce inflammation in the body and help reset the gut microbiome. Instead of eating ground beef or sausage or high-fat pork products, consider cooking with leaner poultry like chicken or turkey.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Additionally, replace your refined grain products with whole grains and add more vegetables to your diet. You might also want to experiment with different cooking methods like boiling or steaming instead of frying for a healthier meal plan overall.\u00a0\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Quit_Smoking\"><\/span><strong>Quit Smoking<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A study found that after quitting smoking, participants had more microbial diversity in their gut than when they were smoking (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7564179\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Smoking is harmful to the body in a number of ways, and it may be affecting your gut microbiome as well. Even if you can&#8217;t quit smoking altogether, consider cutting back to limit the potential damage smoking has on your gut microbiome.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Reset_Gut_Bacteria\"><img decoding=\"async\" class=\"aligncenter wp-image-38835 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5104-1024x576.png\" alt=\"reset gut bacteria\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5104.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5104-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5104.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5104.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Hit_The_Gym\"><\/span><strong>Hit The Gym<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Studies suggest that exercise is good for your gut microbiome and overall health (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5357536\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you work out, you tend to lower stress hormones, which are known to negatively impact the gut microbiome.\u00a0 If you haven&#8217;t been exercising regularly, then start slowly and build up. You&#8217;ll be able to reap the benefits of exercise on your gut microbiome before you know it.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Practice_Sleep_Hygiene\"><\/span><strong>Practice Sleep Hygiene<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The quality and quantity of your sleep is also linked to your gut microbiome. Unfortunately, too many people are sacrificing their sleep in order to get more things done.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">With today&#8217;s busy lifestyle it can be hard to hit the hay at a decent hour, however this is having a negative impact on your gut microbiome. Studies suggest that getting enough sleep improves digestive health by resetting your gut microbiome (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6779243\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some sleep hygiene practices that may help include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Setting and sticking to a sleep schedule<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Winding down before bed with relaxing activities like reading or taking a bath<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping sleep disruptions to a minimum by staying off electronics before bedtime and investing in blackout curtains<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Creating a conducive sleep environment including temperature and comfortable beddings<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Limiting alcohol and caffeine<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Your gut microbiome is responsible for regulating many processes in your body. \u00a0 Fortunately, there are plenty of steps you can take today to reset your gut microbiome and live a healthier life. Try any of these 13 things to reset gut bacteria and notice the difference.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Reset_Gut_Bacteria\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Reset_Gut_Bacteria\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/dev.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n","protected":false},"excerpt":{"rendered":"<p>Did you know that your digestive system hosts more than 100 trillion bacteria?\u00a0 This is about 10 times more than the total number of cells that form your body. These bacteria \u2013 which are also called gut flora \u2013 perform a wide range of critical bodily functions. They are so important to our health that [&hellip;]<\/p>\n","protected":false},"author":37,"featured_media":40979,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2],"tags":[],"coauthors":[117,87],"class_list":["post-40977","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Reset Gut Bacteria: 10 Plus Things You Can Do For A Healthy Gut Microbiome - BetterMe<\/title>\n<meta name=\"description\" content=\"Wondering how to reset gut bacteria? Check out this article for several ways to help improve the health of your microbiome.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Reset Gut Bacteria: 10 Plus Things You Can Do For A Healthy Gut Microbiome\" \/>\n<meta property=\"og:description\" content=\"Wondering how to reset gut bacteria? Check out this article for several ways to help improve the health of your microbiome.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/reset-gut-bacteria\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/shutterstock_561926593.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"ZindzyGracia, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"ZindzyGracia, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"14 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/reset-gut-bacteria\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/reset-gut-bacteria\/\"},\"author\":{\"name\":\"ZindzyGracia\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/a24596edd8ab326c44f35242039f07f1\"},\"headline\":\"Reset Gut Bacteria: 10 Plus Things You Can Do For A Healthy Gut Microbiome\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/reset-gut-bacteria\/\"},\"wordCount\":2717,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/reset-gut-bacteria\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/shutterstock_561926593.jpg\",\"articleSection\":[\"Nutrition\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Did you know that your digestive system hosts more than 100 trillion bacteria?\u00a0 This is about 10 times more than the total number of cells that form your body. <\/span><span style=\\\"font-weight: 400;\\\">These bacteria \u2013 which are also called gut flora \u2013 perform a wide range of critical bodily functions. They are so important to our health that an imbalance has many negative consequences.\u00a0<\/span><span style=\\\"font-weight: 400;\\\">Luckily\u00a0 you can take steps to optimize your digestive system's microbiome. We'll show you how in this article.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>How Do You Know If Your Gut Is Not Happy?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Before we get into the nitty-gritty's of a <a href=\\\"https:\/\/betterme.world\/articles\/fast-digesting-carbs\/\\\">gut reset<\/a>, you need to know the signs of an imbalance.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Also called dysbiosis,\u00a0 the imbalance of gut bacteria can cause a wide range of digestive problems. This includes:<\/span>\\r\\n<h3><strong>Digestive Issues<\/strong><\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\">Dysbiosis may lead to an array of digestive issues, including (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4315779\/\\\"><span style=\\\"font-weight: 400;\\\">6<\/span><\/a><span style=\\\"font-weight: 400;\\\">):<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Stomach pain<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Bloating, gas, and cramps after eating<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Heartburn<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Diarrhea or constipation (or both!)<\/span><\/li>\\r\\n<\/ul>\\r\\n<span style=\\\"font-weight: 400;\\\">These symptoms are common enough that they're often mistaken for typical IBS symptoms. If you suffer from these chronically, there's most like ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/reset-gut-bacteria\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/reset-gut-bacteria\/\",\"name\":\"Reset Gut Bacteria: 10 Plus Things You Can Do For A Healthy Gut Microbiome - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/reset-gut-bacteria\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/reset-gut-bacteria\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/shutterstock_561926593.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Wondering how to reset gut bacteria? 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The articles she writes focus on providing factual information \u2013 but never at the expense of providing an entertaining read. Her interest in health &amp; wellness was sparked by her motherhood journey. She realized just how much damage misinformation could cause, especially when it is targeted at new moms who are keen on postpartum weight loss. So for years, she has worked hard to demystify the seemingly complex concepts of health &amp; wellness. Eventually, she made one startling discovery that she wishes to share with all \u2013 there is no short cut. Consistency and hard work are the keys to a healthy mind and body. But, writing is not all she does. Being a mother to an energetic toddler means her free time is spent exploring the outdoors, arms laden with cotton candy and toys. 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Check out this article for several ways to help improve the health of your microbiome.","og_url":"https:\/\/dev.betterme.world\/articles\/reset-gut-bacteria\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/shutterstock_561926593.jpg","type":"image\/jpeg"}],"author":"ZindzyGracia, Kristen Fleming, RD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"ZindzyGracia, Kristen Fleming, RD","Est. reading time":"14 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/reset-gut-bacteria\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/reset-gut-bacteria\/"},"author":{"name":"ZindzyGracia","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/a24596edd8ab326c44f35242039f07f1"},"headline":"Reset Gut Bacteria: 10 Plus Things You Can Do For A Healthy Gut Microbiome","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/reset-gut-bacteria\/"},"wordCount":2717,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/reset-gut-bacteria\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/shutterstock_561926593.jpg","articleSection":["Nutrition"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Did you know that your digestive system hosts more than 100 trillion bacteria?\u00a0 This is about 10 times more than the total number of cells that form your body. <\/span><span style=\"font-weight: 400;\">These bacteria \u2013 which are also called gut flora \u2013 perform a wide range of critical bodily functions. They are so important to our health that an imbalance has many negative consequences.\u00a0<\/span><span style=\"font-weight: 400;\">Luckily\u00a0 you can take steps to optimize your digestive system's microbiome. We'll show you how in this article.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><strong>How Do You Know If Your Gut Is Not Happy?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">Before we get into the nitty-gritty's of a <a href=\"https:\/\/betterme.world\/articles\/fast-digesting-carbs\/\">gut reset<\/a>, you need to know the signs of an imbalance.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Also called dysbiosis,\u00a0 the imbalance of gut bacteria can cause a wide range of digestive problems. This includes:<\/span>\r\n<h3><strong>Digestive Issues<\/strong><\/h3>\r\n<span style=\"font-weight: 400;\">Dysbiosis may lead to an array of digestive issues, including (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4315779\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">):<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stomach pain<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bloating, gas, and cramps after eating<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Heartburn<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Diarrhea or constipation (or both!)<\/span><\/li>\r\n<\/ul>\r\n<span style=\"font-weight: 400;\">These symptoms are common enough that they're often mistaken for typical IBS symptoms. If you suffer from these chronically, there's most like ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/reset-gut-bacteria\/","url":"https:\/\/dev.betterme.world\/articles\/reset-gut-bacteria\/","name":"Reset Gut Bacteria: 10 Plus Things You Can Do For A Healthy Gut Microbiome - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/reset-gut-bacteria\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/reset-gut-bacteria\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/shutterstock_561926593.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Wondering how to reset gut bacteria? 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