How to Improve Your Gut Bacteria

2. Feed Good Bacteria With Prebiotics

Prebiotics are compounds that survive in the digestive tract long enough to be broken down, fermented, and used as food by probiotics in the gut. Prebiotic foods contain high levels of pectin, inulin, or resistant starch. Pectin-rich foods include apples, carrots, and tomatoes, inulin-rich foods include leeks, onions, and asparagus, and resistant starches are in oats, beans, and legumes.

Prebiotic intake should be increased slowly as these foods can create bloating and gas. It’s better not to eat prebiotic foods late at night as they can disrupt the body’s internal clock. People with irritable bowel syndrome may find prebiotics especially difficult to digest, so may need to avoid them. Prebiotic supplements are also an option.