Foods That Are Good For Your Gut Health
Have you ever heard that your stomach or intestines have their microbiome? This collection of bacteria, fungi, and other microorganisms are in your body’s second brain. There are an estimated 100 trillion organisms in the gut with 80% of these benefits to the host (humans). With so many of these microorganisms available, it’s important to know what foods are good for your gut health and which to stay away from.
Foods that are good for your gut health generally fall into two categories: probiotic-rich foods and prebiotic-rich foods. Probiotic and prebiotic foods will help to fuel the good bacteria in your gut, which help to fight disease and improve overall gut health.
- Probiotics are live bacteria and yeasts that are good for your health, especially your digestive system.
- Prebiotics are types of fiber that act as food for the probiotics and good bacteria in your gut. These foods feed the healthy bacteria in your gut and help them thrive.
Here are some food/food ingredients that are super healthy and beneficial for your gut.
A lot of people are becoming increasingly interested in their gut health. So it’s no wonder some foods are good for your gut health, too. We’re going to take a look at a few foods that are good for your gut health.
Kefir is a fermented milk product that is made by adding kefir grains to milk. It is similar to yogurt, but it has more protein and beneficial probiotics than yogurt. Some people also find it easier to digest than milk. Kefir is an excellent source of calcium and protein, and it can help those who have lactose intolerance.
Yogurt is made from milk that has been fermented by adding bacteria to it. During the fermentation process, the bacteria produce lactic acid, which gives yogurt its tangy taste and thick texture. Yogurt contains probiotics and may help with digestion as well as boost the immune system.
Sauerkraut is finely shredded cabbage that has been fermented by various lactic acid bacteria. It has a long shelf life and a distinctive sour flavor. Sauerkraut contains abundant amounts of vitamin C and dietary fiber, plus sodium, iron, and folate. It is a probiotic.
The fiber in vegetables helps feed the healthy bacteria in your gut. So make sure you’re getting plenty of cruciferous vegetables (broccoli, cauliflower, Brussels sprouts), leafy greens (spinach, kale), and other varieties like zucchini and peppers.
Oatmeal is high in fiber and rich in a type of fiber called beta-glucan that can help lower LDL cholesterol. This type of fiber helps your digestive system stay healthy by pushing food through your intestines and offering food for the good bacteria in your gut.
Oatmeal is also packed with vitamins, minerals, antioxidants, and other beneficial plant compounds, including avenanthramides. These are unique to oats and may help reduce high blood pressure by relaxing the blood vessels. It contains prebiotic fibers, which help stimulate the growth of good bacteria in the gut.
Garlic is a powerful gut-health booster. Garlic contains sulfur compounds and allicin, which may reduce inflammation and increase the production of short-chain fatty acids, which are important for gut health. It also has known antimicrobial properties that can help protect against pathogens in your digestive tract.
Salmon is an excellent addition to a gut-healthy diet. It contains protein and is also a good source of omega-3 fatty acids, which help inhibit inflammatory processes in the body. Some studies have shown that people with irritable bowel syndrome (IBS) may benefit from salmon, as it can reduce the severity of symptoms. Other types of fish, such as mackerel and sardines, are also high in omega-3 fatty acids.
Onions are exceptionally high in prebiotics, and they’re also rich in sulfur compounds that boost liver function and help remove toxins from your body. Research has found that eating onions can lower the risk of several types of cancer, including stomach, colon, and breast cancer.
- Seeds and nuts
Seeds and nuts are an easy way to add fiber-filled nutrition to any meal. Aim for raw, unsalted varieties, which are the healthiest of the bunch. Almonds and walnuts contain omega-3 fatty acids, which have been shown to reduce inflammation in the body. Seeds like chia and flaxseed are rich in mucilage, a compound that creates a slippery substance when it mixes with water. This helps everything move along in your digestive tract and can relieve uncomfortable constipation.
The gut accounts for 90% of the immune system, and helps you digest food, absorb nutrients from food, and get rid of waste. Essentially, it is the gateway to your body. By improving your gut health with the right foods, you can improve your digestion and overall health.