produce will be richer in antioxidant polyphenols,
which support butyrate-producing bacteria as well as
a healthy mucosa.^42
Avoid taking broad-spectrum antibiotics unless
absolutely necessary. Antibiotics can save lives when
appropriate—this is an undeniable truth. However, 30
percent of antibiotics prescribed in the United States
are completely unnecessary according to recent
research, and they can devastate the microbial
ecosystem.^43 This can make room for opportunistic
pathogens like C. difficile to take over instead.
Adopt a pet. There are millions of homeless animals
in shelters all around the United States that would be
happy to help you increase your microbial diversity.
Women who have a dog in their homes when
pregnant are less likely to have children with
allergies, and kids who grow up with dogs are 15
percent less likely to develop asthma.^44 Living with a
dog is one of the top ways to increase the microbial
diversity of the home and in the gut.
Slow down. Digestion takes place when you are
relaxed, hence the term “rest and digest.” Eating on
the go can set off a cascade of stress response
mechanisms in the body that compromise digestion,
not only impairing your absorption of nutrients but
affecting your bacterial friends’ access to them as
well.