7 Natural Ways to Help Increase Good Bacteria in your Gut

7 Natural Ways to Help Increase Good Bacteria in your Gut

Increasing the intake of probiotics is an excellent idea if you want to increase the good bacteria in your digestive track as well as improve your overall health. While there are various ways to increase these good bacteria, what you eat plays a significant role. The list below includes natural ways to increase good bacteria in your gut. 


1. Increase of Your Non-Dairy Yogurt Intake

You may have heard that yogurt is good for your overall health. However, did you know that it is also effective in increasing the good bacteria in your gut? Unfortunately, many people shy away from this healthy product because they cannot stand dairy products. The best news is that there are non-dairy alternatives that offer you the same health benefits as the dairy yogurt. These non-dairy products have few additives and they offer you other benefits such as reducing chances of bloating and boosting your overall immune system. 


2. Use Sauerkraut Often 

Sauerkraut is rich in probiotics, and it has an added advantage that you can consume in several ways. For example, you can have it as part of a Reuben sandwich, in a salad, on a burger, or you can eat it plainly. It is very effective in adding zest to your meal and it is also rich in bacteria that enhance your digestion, Moreover, it also fights the bad bacteria that are in your body. You can explore different dishes with sauerkraut such as the Korean version, kimchi, which includes cabbages, onions, and carrots. It is dairy, gluten, and soy free. You can buy it in a grocery store near you.


3. Use Miso Soup

Miso has several advantages in addition to increasing the good bacteria in your digestive track. For instance, it increases the level of vitamin B12 in your body. It is rich in proteins, and it gives you more enzymes. You can also try different versions of it such as fermented soybeans, brown rice, or fermented barley. It is easy to make since all you need to do is to put ingredients in a pot, add water, and then put miso into it before you let it boil. Miso can also be comfortably used in sauces, salad dressings, and condiments depending on what you like. 


4. Consume a Lot of Dark Chocolate 

Chocolate is quite a popular food, and it has several health benefits when taken in moderation. In addition to being one of the best natural ways to increase good bacteria in your gut, dark chocolate also helps in hormone stimulation improving your mood. However, you ought to consider keeping off dairy chocolate as it contains too much sugar because it increases the production of harmful yeast. 

5. Increase Your Fiber Intake

Foods such as celery, carrots, fruits, and greens are a good source of fiber. This fiber is critical when it comes to the production of the good bacteria for your gut. In addition, plenty of fiber intake, and especially from leafy greens, is important in reducing inflammation and several other health issues. 


6. Avoid Antibiotics

Antibiotics treat conditions by killing bacteria. Unfortunately, they do not distinguish between the good and the bad bacteria. Since they are easily prescribed OTC, you can easily get antibiotics to treat an infection caused by a virus, which is wrong. Before you accept using them, it is good to ask your doctor about the cause of your infection. Asking him whether the infection will go away if you do not take in antibiotics is another good idea. If it is necessary for you to take antibiotics, then consider using probiotics at the same time.

7. Minimize Antibacterial Products around the House

Just like antibiotics, you need to reduce the use of antibacterial products since warm water, and plain soap can effectively remove bacteria from the surface. By using an antibacterial soap to wash your body, you harm the good bacteria residing in your skin and alternatively promote the growth of the bad bacteria by altering the skin microbiome. Instead of these soaps, consider using probiotics soaps, which are effective in cleaning your skin without leading to any side effects. 

You should consider breastfeeding if you have a newborn baby. Remember, breast milk improves the baby’s immune system. Additionally, it increases production of the good bacteria that keeps the gut healthy. In case you breastfeed, you can still help maintain a healthy gut by feeding the baby with food rich in fiber. Your pediatrician should advise you on the best diet for the baby. 



The imbalance between the good and bad bacteria in the gut causes many health problems including digestion issues, allergies, poor immune health, and sometimes, mental related conditions. For this reason, you need to boost your good bacteria in every way possible because you are improving your overall immune system when you do so.