Which Foods Are Great for Gut Health?

Do you believe microbes are harmful? If you do, then it is time to change your stance. Bacteria and other microorganisms including fungi and viruses are frequently thought of as disease-causing agents, yet many of them are really beneficial to your health. There are trillions of bacteria in your body, the majority of which are healthy. In your gut, the densest microbial population plays a vital role in digestion, immunological function, and weight regulation. Your microorganisms are swiftly influenced by what you eat, but are you consuming the correct foods to support your good gut bacteria? Here is a list of the best foods for a healthy gut.

12 Best Foods for a Healthy Gut

Yogurt

Friendly bacteria, often known as probiotics, are abundant in live yogurt. For a great breakfast, look for sugar-free, full-fat varieties and top with fresh fruit. Yogurt drinks can include significantly more beneficial bacteria than regular yogurt, however, you should be aware that they may contain a lot of sugar.

Fermented Foods

Sauerkraut, kimchi, miso, tempeh, fermented tofu, pickles, and pickled goods such as pickled beets, radish, garlic, and cucumbers are examples of fermented foods. These foods work as natural probiotics, assisting in the replenishment of ‘good’ bacteria in the intestine. It’s crucial to remember that some of these meals may contain a lot of sodium, so read the labels if you need to limit your salt intake.

Garlic

Seasoning your food with a lot of fresh garlic is excellent for your gut because garlic contains inulin, a potent prebiotic fiber that nourishes the friendly bacteria in your digestive system. Fresh garlic can also be used to season foods, make homemade salad dressings, and more.

Olive Oil

Fatty acids and polyphenols are beneficial to gut bacteria and microorganisms. Olive oil contains these. It is shown in studies to help lower intestinal inflammation. Use it to season salads or to sprinkle over cooked vegetables. Olive oil also helps with indigestion and can aid your pancreas by lowering the number of digestive enzymes it produces.

Bone Broth

Bone broth is a stock created from the bones and marrow of a chicken or cow and simmered slowly for 24-72 hours. All of the minerals and amino acids from the bones populate the broth, making it one of the most nutrient-dense diets.  These nutrients, such as L-glutamine, aid in the healing and sealing of the small and large intestine lining. As a result, this food is responsible for the healing of irritable bowel syndrome, leaky gut, food intolerances, and a variety of other conditions.

Onions

Inulin, fructans, and fructooligosaccharides are abundant in onions. FOSs are prebiotics that aid in the development of gut flora, as well as lowering cholesterol and relieving constipation. Onions are a flexible ingredient that may be used in a soup or salad, grilled and served on top of a turkey burger, or roasted with herbs and served as a side dish.

Beans and Legumes

Don’t avoid beans because you’re afraid of getting gas. It’s actually a positive sign. Beans and legumes, such as black beans, chickpeas, peas, lentils, and white beans, are still intact when they reach the large intestine (colon). Gut bacteria feed on them at this location. Fermentation is the term for this process. What about the byproduct? Gas. So, while it may be awkward, you can rest assured that your bugs are safe.

Bananas

Green bananas (unripe ones) are ideal for the gut because they contain resistant starch, an indigestible grain that encourages your microorganisms to manufacture more beneficial bacteria. For fiber, protein, and healthy fat, eat bananas with peanut or almond butter. Alternatively, top whole-wheat bread with overnight oats, Greek yogurt, or high-fiber cereal. Bananas that are ripe are also high in fiber.

Raspberries

A cup of raspberries contains 8 grams of fiber, which is nearly a third of your Daily Value. Raspberries are high in polyphenols, which are powerful antioxidants that your gut bacteria love. Raspberries are delightful fresh, but they’re also nutritious when frozen and blended into a smoothie. Alternatively, mix them together with yogurt, oatmeal, or high-fiber cereal.

Mangoes

Mangoes keep the healthy bacteria in your gut alive; eating one a day could boost your gut health while also helping you lose weight and control your blood sugar.

Dark Chocolate

Due to the microbes that live in our gut, dark chocolate may have a double-positive impact on our health. New research shows that the antioxidants and fiber in cocoa are both fermented by beneficial bacteria that reside near the end of our digestive tract.

Probiotic Supplement

Although it isn’t technically a food, a probiotic supplement can be extremely beneficial. Probiotic pills are used by some people to improve digestive health and alleviate symptoms such as constipation, bloating, and irregularity. However, because not all probiotics are created equal, it may be wise to try a few different varieties one at a time.

6 Foods to Avoid for Gut Health

While some foods promote gut health, there are a few foods you should avoid if you want to keep your gut healthy. These foods include:

Processed Foods

Heavily processed foods such as frozen dinners, fast food, white bread, and most canned vegetables, might harm the gut flora by preventing the formation of beneficial bacteria. Processed foods are high in additives such as added sugar and preservatives, as well as fiber, which is a key food source for gut flora. Negative bacteria thrive on sugar, while healthy bacterial colonies struggle to grow due to a lack of fiber.

Alcohol

Alcohol use can alter the composition of the gut microbiota, contributing to gut imbalance. Increased intestinal permeability can result from this imbalance, potentially posing health risks.

Diary

When it comes to gut health, dairy is a mixed bag. Fermented dairy products like yogurt and kefir are well-known for their health benefits, but other studies reveal that unfermented dairy, such as cow’s milk, might modify the gut flora in unfavorable ways, allowing negative bacterial strains to proliferate and push helpful bacteria out.
Don’t put your gut in a dire situation if you have dairy sensitivities or lactose intolerance. Full-fat coconut milk or almond milk, for example, can quench your thirst without the harmful consequences.

Fried Meals

Fried meals have long been on health-conscious people’s no-eat lists. The oils usually used in deep frying such as corn oil, canola oil, and soybean oil are all known to be unhealthy. We know that the way those oils react to the high temps of deep-frying can impede the formation of good bacteria in the gut. Fried meals can also lead to stomach discomfort, which is a sign that something is wrong with your gut microbiota.

Artificial Sweeteners

Artificial sweeteners including sucralose, saccharin, and the compound family of polyols have been demonstrated to alter the number and nature of bacterial colonies in the gut, though further research is needed. These alterations can cause an unbalanced gut and allow bad bacteria to thrive, potentially harming good gut bacteria colonies.

Red Meat

Red meat can promote the growth of bacteria in the intestines, which can lead to clogged arteries. Stick to lean protein sources like fish and plant-based protein sources like beans and tofu. If you can’t fully avoid beef, hog, or lamb, go for leaner cuts with names like round, loin, or sirloin.

Final Words…

A healthy gut microbiome is necessary, not just for appropriate food digestion, but also for nutrient absorption and toxin disposal, which means that if your gut flora is out of sync, major problems might occur. Bloating, inflammation, and other skin concerns such as acne are all linked to gut health, as are diabetes, poor sleep, reduced levels of happiness, and obesity. So, what’s the key to maintaining a healthy gut? Focus on a probiotic and fermented food-rich diet to encourage the growth of beneficial bacteria. Bonus! All of the foods that maintain a healthy gut are also good for your waistline.