How to reduce bad bacteria

One of the main reasons for an imbalance of strains can thrive is simply because there isn’t enough good bacteria. It’s been shown that the good stuff can produce antibiotic-like substances called bacteriocins that kill harmful bacteria. That’s why it’s best to focus on building a healthy microbiome, rather than trying to get rid of the bad bacteria.

That means avoiding ultra-processed foods that feed the bad bacteria and instead opt for a high-fibre, diverse diet. “Whole foods, rainbow-coloured vegetables, legumes, healthy fats and fermented foods help maintain a healthy gut microbiome,” says Plaza.

Taking probiotics can be useful for some people, but it’s important to find one that works for you; if you already have an overgrowth of certain strains, you don’t want to be taking more of them. “Multi-strain probiotics have been shown to be able to exert more positive benefits and reach more areas of the gastrointestinal tract, therefore being able to help a more diverse range of digestive disorders,” says Plaza.

Plus, reducing stress at meal times and in your day-to-day life can support your immunity, gut health and microbiome. “Relax before eating,” says Plaza. “Find somewhere quiet away from distractions and chew your food well to manually start the digestive process.”

Crucially, The Gut Experts add that conditions such as IBS are not always associated with bad gut bacteria and there are many other reasons why someone might develop digestive conditions. “Commercial testing of gut bacteria really isn’t of clinical or practical value at this point and we would not recommend it as there is no way of increasing the level of one specific bacteria or reducing another in any meaningful way,” she says.

And finally, it’s always best to talk to your GP if you’re worried about your gut health, especially before buying expensive solutions to a problem you might not have.

Symptoms of poor gut health: signs you have too much “bad” gut bacteria