Probiotics are beneficial living microorganisms that primarily reside in the gut. They play a crucial role in maintaining microbiota balance, aiding digestion, and protecting the intestinal lining. The following methods can help increase these beneficial bacteria for a healthier digestive system.

Regular yogurt consumption is beneficial. According to Eating Well, the milk fermentation process produces microorganisms, such as lactobacillus and other strains, that are good for the gut. Opt for yogurt varieties with live bacterial cultures and low added sugar, consuming them daily. Even individuals with lactose intolerance can often enjoy yogurt, as the fermentation process naturally reduces its lactose content.

Incorporating fiber-rich foods supports gut health. A diet abundant in fiber fosters the growth of beneficial bacteria, thereby maintaining the diversity of the gut microbiota. Excellent sources of fiber include: green vegetables, fruits, legumes, oats, and whole grains. It is advisable to consume a wide variety of these food groups rather than relying on just one source. When increasing fiber intake, some individuals might experience bloating or gas; therefore, it is best to introduce this nutrient gradually.

Eating yogurt helps supplement beneficial bacteria. *Photo: Bui Thuy*

Adequate hydration is essential. As fiber intake increases, the body requires sufficient water to ensure smooth digestive function. Insufficient water consumption alongside a high-fiber diet can lead to dry, hard stools, causing bloating or constipation. Individuals should drink water consistently throughout the day, aiming for about 2 liters, rather than waiting until they feel thirsty.

Limiting ultra-processed foods is crucial. Items such as fast food, processed meats, and packaged snacks often contain high levels of sugar, salt, unhealthy fats, and additives, while offering minimal nutritional value. Regular consumption of these products can disrupt the gut bacteria's environment, thereby impacting the delicate balance among microbial groups, according to Very Well Health.

Prioritizing adequate sleep and regular exercise contributes significantly to gut health. Sufficient sleep helps maintain the body's circadian rhythm, fostering a stable gut microbiota. Consistent physical activity can enhance microbial diversity by stimulating bowel motility and metabolism. Adults are advised to sleep for 7 to 9 hours nightly and engage in at least 150 minutes of exercise weekly.

Le Nguyen (Compiled)