Disclosure: This post may contain affiliate links. I may receive a small commission to fund my avocado habit if you use these links to make a purchase. As an Amazon Associate I earn from qualifying purchases. You wont be charged any extra, and you will be keeping me supplied with avocados. Win win, really! I only ever recommend products, tools and services that I personally use and love. You can read my full affiliate disclosure HERE.
Think you might have an imbalance between the good and bad bacteria in your colon and wondering how to fix dysbiosis?
How can you tell if you have dysbiosis?
Symptoms can manifest within the digestive system (intestinal) but also anywhere else throughout the body (extraintestinal). Gut health goes way beyond the digestive system!
Intestinal symptoms of dysbiosis include:
- Abdominal pain or cramping
- Bloating/abdominal distention
- Food allergies
- Food intolerances/sensitivities
- Mucus in stool
Extraintestinal symptoms of dysbiosis include:
- Acne/skin breakouts
- Bad breath
- Brain fog/difficulty concentrating
- Hormonal issues like PMT
- Joint pains/muscular aches
- Mood imbalances
- Sinus congestion
- Shortness of breath/wheezing
- Unintentional weight loss or gain
So what represents a happy microbiome?
Truth be told, other than microbial diversity, we don’t exactly know.
We do know that some microbes are health-promoting, whereas others are biomarkers for disease, but did the disease-associated microbes cause the illness or are they a consequence of it?
And of course, there is bio-individuality to take into account. We are all unique, so what’s ‘healthy’ for one person is unlikely to be the same for the next.
There is no single blueprint.
The research is ongoing, but one thing we can all agree on at the moment is that the key to microbial diversity in the gut is plant diversity on the plate, supported by taking a holistic approach to your health.
Is it time to show your gut some TLC? Start here to fix dysbiosis…
Reduce your intake of:
- Animal products (meat, poultry, fish, dairy and eggs)
- Highly-refined carbohydrates (white rice, bread, pasta, cakes, cookies etc.)
- Unhealthy fats (trans and saturated fats found in animal products and ultra-processed foods, including some vegetable oils)
- Artificial sweeteners
Increase your intake of:
- Whole, unprocessed plant foods (legumes, fruits, veggies, whole grains, nuts and seeds) – organic if you can afford it, otherwise, give all produce a thorough clean before eating
- Aim to eat 30 different plant foods each week to help improve microbial diversity
- Prioritise prebiotic foods (like bananas, oats, apples, legumes, potatoes and whole grains) and polyphenol-rich foods (like fruits, vegetables, herbs, spices, tea and dark chocolate – yay!)
- Fermented foods like miso, sauerkraut, kefir and kimchi
And seal the deal with:
- Daily movement – a walk is good enough!
- Stress reduction techniques
- A good quality probiotic supplement (but make sure your diet is in check first, or you’re wasting your money)
- Eight hours sleep each night (seven minimum)