Foods rich in dietary fibres such as oats, lentils and whole grains increase good bacteria in the gut and reduces bad bacteria as fibre serves as food for our gut microbes.
Probiotics foods such as curd, buttermilk, idli, kombucha, kimchi contains ‘live bacteria’ which release various compounds that support the growth of good bacteria in gut.
Consumption of foods rich in Omega 3 fatty acids such as nuts, seeds and fish helps reduce inflammation in the gut leading to the growth of good bacteria.
Consumption of plant-based proteins in soy, pulses and beans provides nitrogen to our gut bacteria that is beneficial in supporting their growth.
Foods rich in polyphenols such as grapes, berries and olives have anti-oxidants that reduces inflammation and support good bacterial diversity in the gut.