7 Science-Backed Strategies to Heal Your Gut Microbiome and Reduce Inflammation Naturally
About this episode
This episode discusses science-backed strategies to improve gut health and reduce inflammation through dietary and lifestyle changes.
Include a rainbow of polyphenols Berries, dark chocolate, green tea and colorful spices like turmeric and cloves feed beneficial microbes. Aim for at least one polyphenol-rich item at each meal to support gut diversity and reduce inflammation. Resistant starch as a stealth prebiotic Cooked and cooled potatoes, rice or pasta develop resistant starch that bypasses digestion and fuels butyrate-producing bacteria. Add diced cooled potato to salads or enjoy overnight-chilled oats. Prebiotic vegetables beyond garlic and onion Leeks, asparagus, jicama and Jerusalem artichokes deliver inulin and fructooligosaccharides. Lightly steam or roast to preserve prebiotic fibers and boost colon health. Mindful chewing and slower eating Break food into smaller particles by chewing thoroughly. Eating at a relaxed pace signals digestive enzymes and bile release in sync, reducing bloating and improving nutrient absorption. Moderate daily movement Gentle walks, cycling or yoga stimulate gut motility and help maintain a healthy rhythm. Aim for at least 20 minutes of light exercise after meals to support digestion. Limit emulsifiers and artificial sweeteners Read labels for carrageenan, polysorbate 80…
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