The human gut is home to trillions of bacteria, both good and bad. These bacteria play a vital role in maintaining overall health and well-being.

However, many factors can disrupt the delicate balance of gut bacteria, leading to health problems such as inflammation, digestive issues, and even mental health disorders.

Here are 30 ways to guard your good gut bacteria and keep your microbiome healthy:.

1. Eat a varied diet

Eating a wide variety of foods provides your gut bacteria with the nutrients they need to thrive. Include plenty of fruits, vegetables, whole grains, and legumes in your diet.

2. Avoid processed foods

Processed foods are often high in sugar, salt, and unhealthy fats, which can disrupt the balance of gut bacteria. Try to limit your intake of processed foods and opt for whole, unprocessed foods instead.

3. Supplement with prebiotics

Prebiotics are a type of fiber that feeds the good bacteria in your gut. You can supplement with prebiotics or find them in foods such as onions, garlic, bananas, and oats.

4. Take probiotics

Probiotics are live bacteria that can help restore the balance of gut bacteria. You can find probiotics in supplement form or in foods such as yogurt, kefir, and sauerkraut.

5. Eat fermented foods

Fermented foods such as kimchi, miso, and tempeh are rich in probiotics and can help support gut health.

6. Limit antibiotic use

Antibiotics can kill both good and bad bacteria in the gut. Only use antibiotics when necessary, and be sure to follow your doctor’s instructions carefully.

7. Manage stress

Stress can disrupt the balance of gut bacteria. Practice stress-reducing techniques such as meditation, yoga, or deep breathing to support gut health.

8. Exercise regularly

Regular exercise can help maintain a healthy balance of gut bacteria.

9. Get enough sleep

Lack of sleep can disrupt the balance of gut bacteria. Aim for 7-8 hours of sleep each night to support gut health.

10. Drink plenty of water

Dehydration can disrupt gut function. Aim to drink at least 8 glasses of water each day to support gut health.

11. Limit alcohol intake

Excessive alcohol intake can damage the lining of the gut and disrupt gut bacteria. Limit your alcohol intake to support gut health.

12. Avoid smoking

Smoking can disrupt the balance of gut bacteria and increase the risk of gut-related health problems. Quit smoking to support gut health.

13. Limit sugar intake

Excessive sugar intake can feed bad gut bacteria and disrupt the balance of gut bacteria. Limit your intake of sugary foods and beverages to support gut health.

14. Eat slowly

Eating too quickly can disrupt the digestive process and lead to gut problems. Take your time and eat slowly to support gut health.

15. Chew your food

Chewing your food thoroughly can aid digestion and support gut health.

16. Avoid artificial sweeteners

Artificial sweeteners can disrupt the balance of gut bacteria. Opt for natural sweeteners such as honey or maple syrup instead.

17. Eat probiotic-rich foods after illness or antibiotic use

After a course of antibiotics or illness, it’s important to restore the balance of gut bacteria. Eating probiotic-rich foods can help support gut health.

18. Limit use of over-the-counter pain relievers

Over-the-counter pain relievers such as ibuprofen can damage the lining of the gut and disrupt gut function. Only use pain relievers when necessary.

19. Seek treatment for digestive issues

If you experience digestive issues such as bloating, gas, or diarrhea, seek medical treatment. These issues can disrupt the balance of gut bacteria and lead to health problems.

20. Avoid unnecessary use of antibiotics in meat

Animals raised for meat are often given antibiotics to promote growth. This can contribute to antibiotic resistance and disrupt the balance of gut bacteria in humans who eat the meat.

21. Practice good hygiene

Wash your hands regularly and practice good hygiene to prevent the spread of harmful bacteria.

22. Avoid exposure to environmental toxins

Toxins in the environment can disrupt gut function and harm gut bacteria. Choose natural cleaning products and avoid exposure to harmful chemicals whenever possible.

23. Avoid processed vegetable oils

Processed vegetable oils such as soybean and corn oil can cause inflammation in the gut. Opt for healthier fats such as olive oil or coconut oil instead.

24. Limit caffeine intake

Excessive caffeine intake can disrupt gut function and harm gut bacteria. Limit your intake of caffeinated beverages to support gut health.

25. Avoid processed meats

Processed meats such as sausage and deli meat are often high in preservatives and unhealthy fats that can harm gut bacteria. Opt for whole, unprocessed meats instead.