8 tips for a microbiome-friendly life:

Diverse sources of fiber: Consume a variety of fiber from vegetables, fruits, whole grains, legumes, and nuts to promote the growth of good gut bacteria.

Probiotics : Incorporate probiotic foods such as yogurt, sauerkraut, kimchi, kombucha, and other natural ferments into your diet to support the diversity of your gut flora.

Prebiotics : Eat prebiotic foods like garlic, onions, leeks, asparagus, and bananas to promote the growth of healthy gut bacteria.

Reducing sugar and processed foods: Minimize your consumption of sugar and processed foods, as these can disrupt the balance of gut bacteria.

Stress management : Practice stress-reduction techniques such as meditation, yoga, or walks in nature, as chronic stress can negatively impact the microbiome.

Sufficient sleep: Make sure you get sufficient, high-quality sleep, as lack of sleep can affect the microbiome.

Exercise : Engage in regular physical activity, as exercise promotes gut health and can increase the diversity of gut bacteria.

Use antibiotics wisely: Use antibiotics only when needed and follow your doctor's instructions to minimize negative effects on the microbiome.