ilka and franzfake images
The gut microbiome is considered one of the most important aspects of good health and wellness: it helps digest the food you eat to provide the body with energy and absorbs nutrients to maintain whole-body health. Ongoing research even suggests that The state of the gut microbiome is related to the development of chronic diseases. Metabolic diseases, gastrointestinal disorders, certain cancers, and even brain health and immunity can be influenced by gut health.
“Since all food is ultimately broken down in the intestine, a healthy digestive system is crucial for breaking down and distributing the nutrients in these foods throughout the body,” he says. stefani sasosMS, RDN, CDN, Deputy Director of the Institute of Good Domestic Practices Nutrition laboratory. Over 100 trillion good and bad bacteria make up the gut microbiome, and the food you eat plays a critical role in gut health. If the composition of the intestine is unbalanced, an environment is created that could make you more susceptible to infections and health problems.
The best way to maintain a healthy balance between good and bacteria is to eat nutrient-dense, gut-friendly foods like the ones listed below. “Despite probiotic supplements are popular, the best and most bioavailable probiotics come in food form, as they come packed with other key nutrients like vitamins, minerals, and antioxidants,” says Sassos. Some of the best foods for gut health are yogurt, sauerkraut, and other fermented foods that support good bacteria, boost natural antibodies, and can help fight infection. Other foods like oatmeal, Swiss chard, and pears fill your diet with soluble fiber that helps keep your energy steady and nourishes healthy bacteria in your gut. Read on to learn more about the best foods for gut health.
Oatmeal
What’s not to like about oatmeal? There is a lot of health benefits of oatmeal and oats in general, as they are full of beta-glucans, a type of soluble fiber that forms a gel-like substance that moves slowly through the digestive tract and helps keep energy levels stable and keep you full.
And what is more, this type of fiber also plays a role in stabilizing blood sugar levels, which actually plays a role in gut health as well as a unhealthy or imbalanced gut can affect blood sugar levels. Foods that are rich in beta-glucans can help regulate blood sugar levels and also reduce the risk of insulin resistance. Enjoy a bowl of oatmeal with your favorite fruit and nut toppings, mix the oats into a healthy smoothie or make oatmeal muffins for breakfast.
Bulgarian
Bulgur wheat is a popular cereal in Middle Eastern cuisine and is a high-strength starch that acts as a prebiotic to promote beneficial bacteria in the gut microbiome, so it is a friendly food with the intestine. “Bulgar is a great alternative to quinoa or rice because it’s actually higher in fiber and lower in carbs. The whole grain has a nutty flavor and adds depth to any grain salad or side dish,” says Sassos.
Adding bulgar to your favorite dishes is an easy way to add fiber to your diet, as it doesn’t take long to cook, making it a convenient and nutritious addition to weeknight meals. try this tasty bulgur pilaf recipe the whole family will enjoy.
bananas
Bananas are an inexpensive way to nourish the gut and are known to be one of the best foods for digestion. They contain a type of soluble fiber called inulin, a prebiotic that helps feed the good bacteria in your gut. If you’re dealing with uncomfortable gastrointestinal symptoms like constipation or diarrhea, adding more bananas to your diet could help relieve these symptoms by improving stool consistency and overall bowel function, according to a meta-analysis.
PS: Don’t throw that overripe banana in your fruit basket, save it for banana pancakes or a delicious Banana and chocolate cake.
lentils
Lentils are a versatile food rich in key nutrients like folic acid, iron, B vitamins, and resistant starches that stimulate the gut. What’s the deal with resistant starches? Resistant starch is a type of carbohydrate that ferments in the large intestine and acts as a prebiotic to feed the good bacteria in the gut. In doing so, it helps support the gut microbiome along with other benefits like keeping you full longer, improving bowel regularity, and supporting heart health.
“Lentils are true plant-based sources of nutrition, offering a great dose of fiber and protein,” says Sassos. He tries making a hearty lentil soup or pair it with rice for a comforting and nutritious meal. Take a look at more of our favorite recipes with lentils.
Yogurt
Yogurt is probably the first thing that comes to mind when you think of the best foods for gut health, and for good reason. YYogurt is rich in probiotics, which are live microorganisms that keep your gut microbiome happy and healthy. If you experience symptoms like bloating, gas, constipation, or diarrhea, probiotics can help provide quick relief. If you are lactose intolerant, a non-dairy probiotic yogurt fortified with L. acidophilus Y Bifidobacterium sp. could indeed decrease symptoms of lactose intolerance.
Our experts say that not all yogurts contain live probiotics, so you’ll need to read the yogurt label and look for those that contain live or active cultures to reap their full benefits. Opt for a high-protein yogurt, with minimal added sugars and simple ingredients.
Sauerkraut
Sauerkraut takes any dish to the next level with its tangy flavor and crunchy texture. Use it on your sandwich, in a salad, or as part of a bowl of cereal. Another reason to love sauerkraut is the many gut health benefits it offers. Sauerkraut is a fermented cabbage packed with probiotics to help your gut.
During the fermentation process, microorganisms in the cabbage digest its natural sugars and convert them into carbon dioxide and organic acids. This helps break down the nutrients in the food, making it much easier to digest. If you don’t like sauerkraut but want to reap the gut health benefits, kimchi and miso are also great options. Learn how make your own sauerkraut in a jar.
pears
This nutrient-rich fruit is high in antioxidants, vitamins C and K that help support immunity, heart health, and digestion. To check the gut health box, contain insoluble and soluble fiber which are vital for digestion as they bulk up your stool while helping your bowels move regularly.
If you’re looking for a creative and easy way to bring pears to your weeknight dinner table, try this delicious Roasted Pork Chops and Pears prescription.
black beans
Whether in a soup, as a sauce, or as a side dish, beans are one of the best gut foods packed with protein and fiber. In just one cup of cooked black beans, you’ll pack in about 15 grams of fiber. High in resistant starch, black beans Act as a prebiotic during the digestion process to nourish the good bacteria.
Not everyone tolerates beans the same way, so if you find them difficult to digest, try soaking them overnight and you may be able to tolerate them a little better. Try adding canned black beans in a breakfast burrito with scrambled eggs for an extra kick of protein.
tempeh
If you’re looking for a spicy, nutty way to introduce good bacteria to your gut, tempeh is the way to go. This fermented soy product is rich in vegetable proteins, as well as probiotics and prebiotics that positively influence the intestinal microbiome.
When cooking, be sure to keep the internal temperature below 115 degrees to ensure live cultures remain intact. try these easy tempeh lettuce wraps for a quick lunch option.
Ginger
Ginger has a large amount of amazing health benefits. You may be familiar with the history of ginger for its ability to ease an upset stomach and other digestive problems, such as nausea. The root also helps stimulate the digestive tract thanks to gingerol, a natural substance with anti-inflammatory and antioxidant properties.
There are so many ways to enjoy it, but one of our favorite options is to calm the stomach with an easy ginger tea. Wash, peel and chop the ginger. Add water and ginger root to a small saucepan and bring to a boil. Strain the tea into a mug and chill for 3-5 minutes. Add your favorite sweetener and enjoy.
chard
The more green, the better. Leafy greens like Swiss chard are super easy to cook and packed with vital nutrients like vitamins A, K, and magnesium. Not only that, yesWiss chard is loaded with fiber to feed the beneficial bacteria in your gut while maintaining healthy cholesterol levels.
Dark green leafy vegetables like Swiss chard are also loaded with antioxidants to fight inflammation. This vegetable is highly versatile, making it perfect for a variety of dishes, from salads to soups, stews, or sautéed with other vegetables.
Valerie Agyeman, RD
Valerie Agyeman (she/her) is a women’s health dietitian and host of the flourishing heights podcast, where she produces science-based content covering overlooked nutrition, wellness, and women’s health topics.
This content is created and maintained by a third party and is imported into this page to help users provide their email addresses. You may be able to find more information about this and similar content on piano.io
