From chicken to lobster
Fresh fruits like pears, oranges, and berries are particularly high in fiber. So are vegetables like artichokes, broccoli, green peas, sweet potatoes, and squash. As well as providing nourishment for the healthy bacteria in your gut, a high-fiber diet protects against chronic conditions like heart disease and type 2 diabetes.
Probiotic foods contain living organisms that are similar to the good bacteria living in your gut. Eating probiotics helps to boost quantity and variety of bacteria in your body, leading to a healthy gut overall. Both dairy and non-dairy yogurts contain probiotics due to their fermentation process. Kefir is also a great option.
There are plenty of traditional fermented foods that are great for your gut, and you can even make them yourself at home. Typical examples include kimchi and sauerkraut. Drinks like kombucha are also full of gut-healthy bacteria from fermentation.
Inflammation occurs when the body produces white blood cells to protect you from infection or toxins. Unfortunately, this reaction can sometimes occur even when there are no threats to the immune system. This aggravates a range of digestive conditions like irritable bowel syndrome and ulcerative colitis. Some foods contain vitamins, minerals and omega-3 fatty acids that help to calm inflammation. Fatty fish like salmon and sardines will do the trick.
Another excellent source of prebiotics is the humble banana. A banana a day keeps the doctor away!
This means that it's just as important to eat prebiotic foods that keep the healthy organisms in your gut alive. Luckily, some basic vegetables like onions, garlic, and leeks act as prebiotics.
Probiotics are all the rage now, but most people aren't aware of prebiotics. While probiotic foods add live bacteria to the gut, prebiotic foods help to feed the good bacteria that's already there and ensure it thrives.
For dinner, you can try out tempeh, a fermented soybean product similar to tofu, and stir fry it with a selection of vegetables. Maximize the benefits with a high-fiber grain like brown rice.
More than focusing on specific foods, it's important to include as much of a variety of plant-based foods in your diet as possible. This will provide you with the maximum amount of nutrients for a healthy gut.
Walnuts, chia seeds, and flaxseeds are easy to add to your diet and have the same beneficial omega-3 fatty acids.
Certain fruits and vegetables are also natural anti-inflammatories for the gut. Vegetables include broccoli, peppers, and tomatoes. The best fruits are berries and grapes.
Other prebiotic vegetables include asparagus, artichokes, chicory, and soy beans. Prebiotics all contain certain soluble fibers like ructooligosaccharides, inulin, and galactooligosaccharides.
Probiotic supplements like spirulina may be helpful, but their efficacy is still being researched. They're certainly no replacement for a varied and nutrient-rich diet. Sources: (Forbes) (Healthline) (BBC) (Eating Well)
See also: Foods you should avoid when eating out
Most mass-produced pickled foods use vinegar instead of traditional fermentation, so they don't have the same benefits for your gut.
Sourdough bread is made using a slowly fermented mix of bacteria and funghi. Some people say they find sourdough easier to digest than other breads, but it's not confirmed if the probiotic benefits survive the baking process.
Similar to insoluble fiber and prebiotics, foods that contain polyphenols aren't fully digested and make their way to the gut where they feed the good bacteria. Luckily, polyphenols are often quite fun to consume! They're found in red wine, although moderation is advised.
Refined sugars are one of the major threats to the gut, and unfortunately the modern diet is full of them. They cause inflammation, which disrupts healthy functioning, and research suggests that they alter the gut microbiome. Artificial sweeteners aren't a good alternative because they have also been shown to negatively affect good bacteria in the gut.
Processed foods generally tend to be low in fiber, high in refined sugars, and high in other chemical components that can have a negative impact on the gut.
Drinking enough water is essential for all of the body's organs to function well. You may experience bloating if you suddenly increase the amount of fiber in your diet, but drinking extra water can help to counteract this problem while you adjust.
Both olives and olive oil are extra high in polyphenols. Always choose olive oil over other fat sources when you can.
A delicious breakfast or snack idea is a smoothie that uses yogurt or kefir combined with a prebiotic fruit like a banana.
The gut is the latest focus of modern health, and for good reason. There is still much to learn about the importance of the gut, but we already know that it's responsible for a great deal of our health and well-being. It's obviously a key part of the digestive system, but the bacteria in the gut also produce vitamins and keep us well by fighting off harmful bacteria. In fact, 70% of the immune system is found in the gut! It's even been shown that it can influence our mental health.
With that in mind, it's a good time to start prioritizing gut health. The best way to do that is through a diverse diet full of nutrient-rich, plant-based foods. Click through the following gallery to see which foods are best for a healthy gut, and why.
The best foods to eat for a healthy stomach
Experts now call the gut the second brain of the human body
FOOD Health
The gut is the latest focus of modern health, and for good reason. There is still much to learn about the importance of the gut, but we already know that it's responsible for a great deal of our health and well-being. It's obviously a key part of the digestive system, but the bacteria in the gut also produce vitamins and keep us well by fighting off harmful bacteria. In fact, 70% of the immune system is found in the gut! It's even been shown that it can influence our mental health.
With that in mind, it's a good time to start prioritizing gut health. The best way to do that is through a diverse diet full of nutrient-rich, plant-based foods. Click through the following gallery to see which foods are best for a healthy gut, and why.