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High-fiber foods: legumes - Foods that are high in soluble fiber absorb water when digested and can then be consumed by the good bacteria in the gut. Insoluble fiber isn't digested, so it adds roughage and helps to move food through the digestive system faster. Legumes like beans, dried peas, and lentils are great sources of both.

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High-fiber foods: oats - Oats are a great source of soluble fiber. Starting your day with a bowl of oatmeal or some homemade oat granola will help to promote your digestive health. You can also add fresh fruits that have skins or dried fruits for extra fiber.

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High-fiber foods: fruits and vegetables -

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.

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Probiotic foods: yogurt -

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.

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Probiotic foods: miso - Miso soup is quick and easy to make. You can pick up miso paste at any Asian supermarket and have a small bowl of soup as a side dish with your meal to add a convenient probiotic boost.

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Probiotic foods: fermentation -

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.

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What about pickles? -

Most mass-produced pickled foods use vinegar instead of traditional fermentation, so they don't have the same benefits for your gut.

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Sourdough bread -

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.

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Prebiotic foods -

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.

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Prebiotic foods: onions and garlic -

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.

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Prebiotic foods: asparagus -

Other prebiotic vegetables include asparagus, artichokes, chicory, and soy beans. Prebiotics all contain certain soluble fibers like ructooligosaccharides, inulin, and galactooligosaccharides.

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Prebiotic foods: banana -

Another excellent source of prebiotics is the humble banana. A banana a day keeps the doctor away!

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Synbiotic foods: yogurt and berries - Synergy is not just for the boardroom. A great way to maximize the health benefits of your meals is to consume a prebiotic food alongside a probiotic food. An easy synbiotic snack would be yogurt and berries.

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Synbiotic foods: Smoothie -

A delicious breakfast or snack idea is a smoothie that uses yogurt or kefir combined with a prebiotic fruit like a banana.

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Synbiotic foods: stir fry -

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.

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Anti-inflammatory foods: fatty fish -

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.

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Anti-inflammatory foods: walnuts -

Walnuts, chia seeds, and flaxseeds are easy to add to your diet and have the same beneficial omega-3 fatty acids.

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Anti-inflammatory foods: fruit and vegetables -

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.

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Polyphenols -

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.

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Polyphenols: Dark chocolate and cocoa - Dark chocolate and cocoa are full of polyphenols, and these particular sources can increase the quantity of bifidobacteria and lactobacilli in the gut.

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Polyphenols: olive oil -

Both olives and olive oil are extra high in polyphenols. Always choose olive oil over other fat sources when you can.

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Polyphenols: vegetables - Polyphenols can also be found in vegetables, particularly broccoli and red onions.

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Variation -

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.

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Drink enough water -

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.

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What to avoid: refined sugars -

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.

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What to avoid: red meat - Red meat is already known to affect heart health due to high levels of saturated fat and sodium, but it turns out the gut also plays a role. The compound carnitine found in red meat is transformed when it interacts with gut bacteria and can lead to the buildup of plaque in your arteries.

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What to avoid: processed foods -

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.

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Supplements? -

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

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