How to Starve Bad Gut Bacteria | 5 Ways to Boost Health & Healing

Want to keep your gut in balance? (YASSSS!) Learn how you can naturally starve bad gut bacteria (and increase the good!) with a few simple lifestyle tips from yours truly 🙂

Yes, I have implemented all of these tips and ready to share my experience so you can achieve health and healing too…

We all have a mix of microorganisms in our gut to support digestion and nutrient absorption – some good, some bad.  But when imbalances take hold either through poor diet or antibiotic use, the “bad” bacteria begin to dominate and wreak havoc on us. 

So, how do we starve bad gut bacteria? Read on…

The Role of Gut Bacteria in Overall Health & Healing

Did you know that the gut is often referred to as the “second brain“? 

It’s true… with its trillions of microorganisms our gut bacteria not only break down food, they also play a critical role in immune function, mental health, and even regulate our hormones. 

In fact, gut bacteria are so important that when imbalances occur, it can lead to a host of health issues such as inflammation, autoimmune disorders, and even mental health disorders. 

What’s Gut Dysbiosis?  (And how do you know if you have it?)

Put simply, gut dysbiosis is an imbalance of the microbiome in your gut, which can lead to TONS of health problems.  

Everything from digestive issues like bloating, constipation, and diarrhea to autoimmune disorders, depression, and anxiety. 

When my gut was imbalanced, I started with a comprehensive poop test, adjusted my diet and lifestyle accordingly and worked with a functional nutritionist to develop a long-term plan.

On average, it can take six months to one year to completely heal your gut… 

READ: 7 BEST SUPPLEMENTS FOR GUT HEALTH AND BLOATING 

5 Ways to Starve Bad Bacteria for Gut Health & Healing 

But with a little knowledge and some simple steps, you can start taking control of your gut health today. 

Ok, let’s take a look at my top 5 tips for ya!

1. Eat Foods That Starve Bad Gut Bacteria (and Promote Good Bacteria Growth!)

When looking at gut health, it’s obvious that we start with what we put in our mouths!

Foods high in fiber, such as raspberries, artichokes, green peas, broccoli, chickpeas, lentils, beans, whole grains, bananas, and apples, do a great job of stimulating that good bacteria our gut loves. 

(Plus, fruits and vegetables have been shown to prevent the growth of disease-causing bacteria!) 

Pineapple, in particular, with its enzyme bromelain, aids in digestion by breaking down proteins making it easier for our gut to digest and rest.

Another gut food hero are raw onions – not only are they chock full of prebiotics – they are rich in quercetin and chromium, which are known antioxidant and immune-supporting minerals.

Finally, let’s not forget the power of fermented foods, such as sauerkraut to provide more of that good bacteria to support digestion and healing.

2. Increase Fiber Intake to Starve Bad Bacteria

To starve bad bacteria and promote a healthy gut, reach for fiber-rich foods like whole grains, fruits, vegetables, and legumes. 

These foods not only provide the fuel necessary for the beneficial bacteria in our guts to thrive, but they also help to push out unwanted pathogens that can lead to digestive discomfort. 

It’s easier than you think with simple swaps like choosing whole grains, adding a serving of vegetables or fruit to every meal, and incorporating beans and lentils into your diet. 

Pro Tip: Remember to increase you fiber intake GRADUALLY to avoid even more gut distress and discomfort. Fiber absorbs water like a sponge and increasing it too quickly can cause digestive upset. So, make sure to drink plenty of water – staying hydrated helps to keep things moving more comfortably 😀

3. Choose Organic, Unprocessed Foods to Avoid Added Sugars & Preservatives

While it can be more cumbersome (and even more expensive), choosing organic, unprocessed foods is a very effective way to improve your gut health. 

Why? Organic farming practices use natural fertilizers and avoid synthetic pesticides and genetically modified organisms, (GMOs) which can easily disrupt the delicate balance of our gut bacteria. 

Not to mention,  processed foods often contain added sugars and preservatives, which can result in rapid growth of harmful bacteria. (Think: chips, cookies, sodas)

I was living off coffee, diet coke and protein bars when my gut health tanked (and I can totally see why now!)  Don’t let that be you…. 

Reach for whole, unprocessed foods, such as fresh fruits and vegetables, whole grains, lean meats, and organic dairy products to nourish your gut with microbiome-friendly nutrients and support the growth of beneficial bacteria. 

Pro Tip: Try an animal-based diet for gut health and healing.  Why? It’s the ultimate elimination diet with the highest nutrient profile and it focuses on real whole (animal) foods.  

4. Eat Prebiotic-Rich Foods as Superfoods for Your Microbiome

What are prebiotics exactly? It’s a type of dietary fiber found in many plant-based foods – such as chicory root, dandelion greens, and apples – that helps fuel our friendly gut bacteria and “starve” off the bad.

A study at Stanford School of Medicine revealed the effects of prebiotic-rich diets: Participants who consumed fermented foods experienced an increase in gut microbial diversity, and  experienced a decrease in certain immune cell activation and inflammatory protein levels in their blood samples!

Pro Tip: Remember that not all dietary fibers are prebiotic. So, while we enjoy foods a variety of fruits and vegetables,  we should also be mindful of their prebiotic content and choose the ones that specifically nourish our gut microbes like garlic, leeks, onion, asparagus, and apples.

5. Get Adequate Sleep and Exercise for Proper Digestive Health

By now, you know that by getting good sleep and regular exercise, you improve your overall health from brain performance and mood to inflammation levels and gut health. 

Why? This is because when you sleep, your brain gets to work learning, consolidating memory, and ridding toxins. 

Plus, quality rest is needed to repair your body, including your digestive system. So if you’re tossing and turning all night, it can disrupt important repair processes and hinder multiple bodily functions, which includes your gut!

And getting enough rest balances your hunger hormones, preventing you from craving sugary foods and encouraging more conscious food choices. (Like prebiotics and probiotic foods!) 

As if you needed another reason to get moving…. But incorporating exercise into your routine helps to stimulate the muscles in your digestive system, which in turn promotes healthy movement and prevents issues like constipation.  Plus, it helps reduce stress and anxiety, which are known triggers for digestive problems and discomfort. 

Pro Tip: Exercise doesn’t need to be hitting the gym or running marathon!  Start small with a walk out in nature or yoga class. 

READ: HOW TO DETOX YOUR SLEEP ROUTINE (7 TIPS TO START TONIGHT) 

A Note on Antibiotics 

While antibiotics are life-savers in fighting infections, they can negatively impact gut health.  Why? Antiotics kill harmful bacteria but at the same time kill off the good bacteria that our bodies need!

What can you do? Try supplementing antibiotics with probiotics to help restore your gut microbiota.  

A few months ago I got REALLY sick – strep throat, the flu bug and then that turned into bronchitis… Reluctantly, I was on antibiotics for 7 days.  

I started popping my Standard Process ProSynbiotic ASAP!

Probiotics support the growth of beneficial bacteria, improve antibiotic effectiveness, and minimize potential side effects of the antibiotics you’re taking. (Or have taken in the past!)  

A Note on Fasting

Yes, fasting is gaining widespread popularity for its potential benefits to gut health and research confirms that fasting regimens, like time-restricted eating and intermittent fasting, may provide benefits such as enhanced gut microbe diversity, immune function, and gut barrier function. 

While fasting does give our guts time rest and digest, it might not be the best option for hormone healing or those with a history of food obsession. 

It’s not my recommendation to fast – I’ve been healing my hormones and recovering from adrenal fatigue, but do what works best for you and your goals! I’m simply sharing what has been beneficial for my health and healing! 

The Wrap – How to Starve Bad Bacteria in Your Gut

It’s easy to see that improving gut health is critical for our overall health and healing and knowing how to starve bad gut bacteria and nourish good ones is critical!

Thankfully, there are many simple ways we can do this, from avoiding processed foods and sugary drinks, to getting adequate sleep and exercise, or upping your intake of probiotics and prebiotics. 

No matter which approach you take, the result will surely be a healthier, happier self. 

I’m living proof!

XO,

Jules

FAQ’s

Why is it important to starve bad gut bacteria? 

Starving bad gut bacteria is important because an overgrowth of harmful bacteria can lead to various digestive issues, inflammation, and even contribute to chronic diseases. By reducing their food sources, we can limit their growth and restore a healthier balance in the gut microbiota 

What are some common food sources that feed bad gut bacteria? 

Bad gut bacteria thrive on processed foods high in sugar, artificial sweeteners, unhealthy fats, and refined carbohydrates. These include sugary beverages, junk food, processed snacks, and desserts. These types of foods provide the fuel that bad bacteria need to multiply and dominate the gut ecosystem. 

How can I starve bad gut bacteria through my diet? 

To starve bad gut bacteria, focus on a diet rich in whole, unprocessed foods. Incorporate plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats.  

Are there specific foods that promote the growth of good gut bacteria? 

Yes, certain probiotic-rich foods such as yogurt, kefir, sauerkraut, kimchi, and other fermented foods contain live beneficial bacteria that can colonize the gut and improve its health. 

Can taking antibiotics affect the balance of gut bacteria? 

Yes, taking antibiotics can disrupt the balance of gut bacteria. While antibiotics are necessary to fight bacterial infections, they can also eliminate beneficial bacteria along with the harmful ones. This disruption can lead to an overgrowth of bad bacteria and potential digestive issues.