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Protecting and Nourishing Gut Microbiota

Dietitian Teresa Martin suggests:

  • Strive to eat a wide variety of plant species and at least 30 grams of fiber every day (some cooked and some raw).
  • Limit “microbial assassins”, including refined carbohydrates and added sugar (no more than 25 grams or six teaspoons of added sugar per day); sugar substitutes; food additives such as polysorbate-80 and carboxymethylcellulose; smoking and vaping; chronic stress; antimicrobial soaps and sanitizers; antibiotics; proton pump inhibitors; high-fat diets; and processed meats.
  • Move every day for at least 30 minutes; don’t sit for more than 30 minutes and get outside.
  • Relax with yoga, meditation or mindfulness.
  • Sleep seven to eight hours each night.
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