What makes up the gut flora or gut microbiota?

Gut microbiota is the name given today for gut flora. Gut microbiota describes the microbiome that resides in our gut. Although a fancier description, it doesn’t take away the responsibility that gut flora has to keep the immune system functioning and fighting off diseases. 

The digestive system, a part of that gut flora helps your digestion.

The process of digestion has many stages. When these systems are working well,  you have a healthy gut flora, and are experiencing optimal health.

Have a healthy gut flora

You need to have healthy gut flora to maintain optimal health. Since all diseases begin in the gut, you need to reduce the toxins, chemicals, and the unhealthy foods that upset your gut flora. There is a list of foods you should avoid:

  • Use antibiotics only if necessary. Optional plant-based food like garlic was used for hundreds of years as protection against infection. Because garlic has a high concentration of allicin, it has anti-fungal, anti-microbial, and anti-viral properties.
  • Processed food – researchers have looked at the main ingredient in processed food that causes inflammation in the gut. Emulsifiers are found in processed food like ice cream and peanut butter. According to recent research, emulsifiers interfere with your gut bacteria.
  • Pesticides – are found on your fruits and vegetable. Wash these foods thoroughly with vinegar or lemon. Use organic fruits and vegetables if they are available.
  • Artificial sweeteners – change your gut microbiome and kill good gut bacteria.
  • Excessive stress – Research shows that excessive stress affects the gut microbiome in your gut negatively.

Traditional Digestive foods and digestive health

Traditional foods like kefir and yogurt have been around for a long time. A small number of fermented foods should be eaten on a regular basis to have healthy gut flora. There are two types of fermented foods, dairy and non-dairy.

A list of dairy fermented foods are:

  • Yogurt
  • Kefir
  • Cottage cheese
  • Whey

Non-dairy fermented foods

  • Sauerkraut
  • Pickles
  • Pickled vegetables like beets, carrots, relish, corn
  • Kimchi
  • Tempeh
  • Natto
  • Miso
  • Soy sauce
  • Naturally fermented and pasteurized beer.
  • Fermented tofu
  • Kombucha


It’s very essential to replenish your gut bacterial with healthy food choices. Certain drugs and foods can hurt your gut flora. It’s best to avoid these as much as possible. Eat a variety of fruits and vegetable and traditional fermented foods. Take a good probiotic supplement and exercise regularly.