Do you think boosting your gut microbiome is all about fermented foods and fibre-rich vegetables? Think again.
Here are some unexpected and actually enjoyable ways to support your gut health every single day.
Kiss your way to better gut health
A 10-second French kiss can transfer up to 80 million microbes, that’s some serious bacterial bonding.
The mouth is the gateway to the digestive system, and swapping saliva also means swapping bacteria.
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But choose wisely: if your kissing partner has poor oral health, bad breath or an imbalanced microbiome, those are not the microbes you want.
Dig in the dirt
Soil is one of the most microbe-rich environments on Earth, and getting your hands dirty in the garden can expose your body to a wealth of beneficial bacteria.
Gardening, walking barefoot in nature, or even hugging a tree can help diversify your gut flora, and support your mental health at the same time.
Cool your carbs
Cooked and then cooled carbs like rice, potatoes, or pasta contain resistant starch, which is a type of fibre that feeds the good bacteria in your gut.
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Whether it’s last night’s pasta or a slice of toasted frozen bread, this simple kitchen trick boosts gut health without changing your diet drastically.
Breathe your stress away
Stress wreaks havoc on your gut microbiome, but deep breathing helps bring your body back into “rest and digest” mode.
Slow, nose-based breathing, especially with longer exhales, calms the nervous system, which in turn improves digestion, blood flow, and nutrient absorption.
Breathe the forest air
Forest air is filled with beneficial microbes that aren’t present indoors.
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Just spending time outdoors, especially in wooded areas, can improve your microbiome diversity.
So next time you're feeling sluggish, skip the screen time and go hug a tree instead.
Eat dark chocolate
Dark chocolate (75 % cocoa or higher) is rich in polyphenols, plant compounds that feed beneficial gut bacteria and act as antioxidants.
Because cocoa beans are fermented, high-quality dark chocolate even counts toward your weekly plant diversity goals.
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Gargle, hum, and laugh
Stimulating the vagus nerve, which connects your brain and gut, can support microbial balance, gut motility, and immune function.
Simple actions like gargling, humming, singing, and laughing can activate this nerve and help create a healthier gut-brain connection.
Get a dog
Living with pets exposes you to a broader range of microbes. Dogs especially bring bacteria from the outside world into your home, helping to diversify your microbiome.
In children and older adults alike, having a pet has been linked to stronger gut health and fewer allergies.
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Sit still for five minutes
Before diving into deep breathwork, try just sitting in silence for five minutes a day. It may sound simple, but in our attention-starved world, it’s harder than it looks.
Stillness helps reset the nervous system, giving your gut a much-needed break from stress.
Share your microbes
You exchange microbes with the people you live and interact with, which means relationships and social contact matter for gut health too.
The closer your bonds, the more bacterial diversity you're likely to be exposed to which is another reason to keep close company.
This article is based on information from The Guardian.