How to fix gut microbiome

To improve and maintain a healthy gut microbiome, Andrew Huberman recommends incorporating specific dietary practices and lifestyle changes:

1. Fermented Foods: Consuming two to four servings of low sugar fermented foods daily can significantly support gut health and microbiota diversity. Examples include sauerkraut, kimchi, kefir, Greek yogurt, and pickles that require refrigeration for live cultures 1 2 3.

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     Immune System Insights

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     Gut Microbiome Insights

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     Gut Health Essentials

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     Gut Microbiome Insights

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     Gut Microbiome Essentials

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     Microbiome Management

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2. Diversity and Balance: Promoting a diverse microbiome is advantageous for immune and hormonal function. It's important to tailor dietary choices to your individual needs while maintaining a balance of beneficial bacteria 4 2.

3. Support Through Supplements: While prebiotics and probiotics can boost microbiota, it's essential to choose refrigerated varieties and avoid excessive intake, as high doses can lead to issues like brain fog 5 2.

4. Diet and Lifestyle: A diet rich in fiber and low in sugar is important. Maintaining a healthy lifestyle, including regular exercise and good social interactions, also supports the gut microbiome. Chronic stress can disrupt microbiota, so managing stress is crucial 3 6.

By focusing on these elements, you can enhance your gut microbiome's health and, consequently, support overall bodily functions, including immune system efficiency and mental well-being.