Our food has a significant impact on how well our gut microbiota functions and how much of the good and harmful gut bacteria are there. Learn how to build a diet full of complete foods that are beneficial for your gut health to support healthy digestion!
Do You Suffer From Gut Health Issues?
Over 100 trillion distinct microbes and bacteria make up your gut microbiota, which is a symbiotic community that is influenced by genetics, lifestyle choices, and environmental influences.
It may take you longer to digest your meal if your diet is consistently low in fibre and heavy in processed components, enabling hazardous byproducts to build up in your digestive tract. Inflammation-promoting food additives, hydrogenated fats, and added sugars are also more prevalent in processed diets.
Because of this, diets high in processed carbohydrates added sugars, and unhealthy fats have been linked to a lower variety of the microbiome and a higher risk of developing chronic diseases. How, therefore, can you encourage healthy digestion and a thriving gut microbiota?
Eating mindfully and including fresh, complete foods can improve gut health by nourishing our good bacteria, lowering inflammation, and enhancing overall wellness.
What Foods Promote Gut Health?
Although fresh fruits and vegetables, fermented meals, and foods rich in minerals, fibre, and prebiotic and probiotic substances have been found to support a healthy gut microbiota as well as general wellness, there is no scientific definition of what constitutes a "gut health diet."
When consuming more prebiotic and probiotic-rich foods or starting a probiotic supplement, some persons may develop gas and bloat. This is typical since your body could require time to adapt to the dietary adjustments you've made, and these symptoms typically subside after about a week.
10 Best Foods For Gut Health
Yogurt (and Other Fermented Foods)
The truth is that those probiotics not only support immune system health but also gut health. You will receive a sufficient amount of live bacteria, whether you choose Greek or non-dairy, to maintain the health of your gut.
Almonds offer a lot of fibre and a few probiotic qualities that support digestive health. The gut bacteria use the beneficial fats and polyphenols that are abundant in almonds as fuel.
By replacing electrolytes that may have been lost as a result of vomiting or diarrhoea, such as potassium, bananas can aid in the gut-healing process. Less ripe bananas, according to clinical studies, have resistant starch that encourages the development of healthy microorganisms in your digestive tract.
There is a history of using ginger as medicine. Ginger has the power to facilitate digestion by preventing food from remaining in your stomach, which can lead to bloating and discomfort. This food also has anti-inflammatory qualities and is good for the intestines.
Bone broth is made from the marrow of chicken or cow bones and contains a good level of L-glutamine One of the gut-healthy foods is bone broth, which can not only relieve stomach discomfort but also assist to reverse digestive disorders and heal the gut.
Sweet pineapple is nutrient-rich. When it comes to gut health, pineapple is exceptional since it contains a collection of enzymes that facilitate digestion by breaking down proteins.
Whole Sprouted Grains
Consuming bread and other products manufactured from sprouted whole grains reduces the amount of phytic acid, which is bad for the digestive system. All the high-quality nutrients will be more readily absorbed into your bloodstream and will travel to the appropriate target tissues in your body as a result of the breakdown of those whole grains.
Prebiotics are a class of carbohydrates that probiotic bacteria use as food. Onions are high in prebiotics, as are other members of the allium family such as garlic, leeks, and scallions. Onions include prebiotics, which are consumed by gut bacteria and help to keep the balance of bacteria in your gut healthy.
Maintaining gut health is associated with better overall health and immune function.By making the appropriate dietary and lifestyle changes, people can increase the variety and number of bacteria in their gut.
Probiotics, a fiber-rich vegetarian diet, avoiding excessive antibiotic and disinfectant use, and taking probiotics are all ways to make beneficial improvements. By getting proper sleep and exercising frequently, a person can also change their way of life.
A person should see their doctor before making any big dietary adjustments. This is because some people, especially those with irritable bowel syndrome or other medical conditions, may not benefit from probiotics, fiber-rich diets, or vegetarianism.
- American College of Gastroenterology: “Probiotics for the Treatment of Adult Gastrointestinal Disorders.”
- National Institutes of Health: “The Effects of Lactose Intolerance.”
- New York Times: "Probiotics: Looking Underneath the Yogurt Label."
- University of Alabama – Birmingham, Department of Nutrition Sciences: “Yogurt’s Healthy Rep.”
- National Institutes of Health: “Regular Consumption of Sauerkraut and Its Effect on Human Health: A Bibliometric Analysis."