The microbial flora consists of trillions of microorganisms found in the gut. These little mood enhancers work 24 hours a day to produce happy chemicals like serotonin and dopamine. Providing a diverse and rich microbial flora not only aids mental health but also prevents the urge to overeat and regulates the digestive system. Below

 Here is a list of ways to make sure you have a happy and healthy microbial flora!

 1. Eat vegetables!

 Especially the green leaves! Vegetables are full of fiber that humans cannot digest, but they are absorbed by the good bacteria in the gut. It has been observed that people who follow a diet rich in fruits and vegetables are less likely to develop disease-causing bacteria. Here are some great examples of vegetables that feed your microbes:

•  leek
•  onion
•  Asparagus
•  Broccoli
•  spinach

 artichoke

 2. Cut back on sugar and avoid processed foods

 You are sweet enough! Fast-digesting sugars, also known as monosaccharides, are digested so quickly that your little microbes won't get a chance to chew! Eating too many monosaccharides regularly risks starving the microbiota. Also, hungry microbes can start to eat the inner walls of the intestines and cause inflammation. Try changing your diet to increase foods containing complex sugars to ensure a happy and healthy microbial flora. Here is a list of some sweet treats that will make you and your gut happy!

•  honey
•  Dark chocolate
•  coconut flower
•  Apple
•  mulberry
•  banana
•  Mango
•  sweet potato
•  Also, watch out for the dreaded hidden sources of monosaccharides. Sugar can sneak up on foods you don't expect. Smoothies, nut butter, protein bars, salad dressings, and even your favorite guts…watch the sugar content of yogurt and more.

3. Probiotics are great for the gut

 Probiotics help ensure that the intestines are filled with live bacteria and that the intestines are predominantly inhabited by a wide variety of microorganisms. You can get good probiotic supplements at your local health food store, but be sure to ask your doctor which type is best for you and the condition you're trying to treat. Many probiotic products claim to contain a live culture but do not. That's why it's important to do a preliminary study and consult a registered dietitian or healthcare professional to choose the right probiotic for you.

4. Avoid antibiotics

 If probiotics are your gut's best friend, antibiotics are your gut's worst enemy!

Antibiotics work by removing all bacteria and are very effective in treating diseases, but they have very negative effects on the microbiota. Antibiotics cannot tell the difference between good and bad bacteria. They're working on the 'kill now, ask later' model. Be sure to buy meat products that have been raised without antibiotics. If you need to take antibiotics to treat the virus, take probiotics daily for the duration of the prescription to replace the gut bacteria.

5 Stacker Prebiotic Food Sources

 Prebiotics are food for microbial flora! It is important to nurture these little companions and give them the energy they need to perform the crucial task of managing the enteric nervous system. Here is a list of dietary prebiotics that you should not miss from your home kitchen:

•  whole grains
•  Apple
•  leek
•  onion
•  Garlic
•  cocoa extract
•  Garlic
•  banana
•  Asparagus
•  Hazelnut
•  seed
•  red wine extract
•  root vegetables
•  beans
•  lens
•  Chickpeas

 green tea extract

 6. Fermented foods are gut-friendly

 Fermented foods are another great source of probiotics. Yogurt is a crowd favorite, but if you eat a lot of yogurts, make sure it's unsweetened! Other options are an excellent source of good bacteria. Kelp tea is becoming a very popular source of probiotics. You can use pickled cucumbers, kimchi, kefir, etc. to get enough life culture to keep your gut healthy and happy.

 7. Try cutting back on lean meat

 Many meat brands these days are known to raise livestock with antibiotics that are bad for your gut, but vegetarian. Several studies show a healthier microbial flora in a person. For example, the vegetarian gut has significantly fewer pathogens than the omnivorous gut. However, it is still unclear whether this is due to a lack of meat or the tendency of vegetarians and vegetarians to consume much more fiber than average.

 8. Bedtime is over!

 Getting enough rest is very important! Studies have shown that people with irregular sleep patterns are at risk of destroying the microbiota and developing inflammatory diseases. Try to sleep at least 8 hours a night.

9. Go to the gym

 They think that when your microbes work hard, you have to work hard to stay healthy too! The microbiota of physically active people is healthier and more diverse. It should also be said that one of the best ways to relieve stress after a long day is to exercise. Even walking for 30 minutes a day can make a big difference in gut health, and these little microbes help manage stress levels and stay sane.