Her expert tips include important diet tips about which foods are critical to improving your gut health, as well as her disclosure of which other lifestyle factors you can modify to boost gut health. She adds that prebiotic foods may have more of an obvious, beneficial feeding effect on gut health, which includes foods like oats, asparagus, apples, garlic, onions, leeks, chicory, and bananas.
Eat lots of prebiotics (vegetables, lentils, beans, and so on), which are the food sources for probiotics, which help grow beneficial bacteria in your gut. Probiotics are living bacteria or yeasts found in fermented foods, which, if consumed, take residence in your gut and enhance your health. Probiotics are packed with living bacteria, which help to make sure that your gut is mostly filled with good kinds of microbes.
Some fermented foods are broken down by bacteria, which are also considered to be probiotics – the good kind that lives in a healthy gut. A type of fiber called fermentable fiber, most commonly made of soluble fiber, acts like fuel for healthy bacteria in your gut.
Foods rich in fiber give our gut bacteria lots of things to digest, supporting their populations, since our bodies cannot digest fiber themselves. Fiber delays the digestive process because it is harder to break down, meaning the bacteria lower down in our gut are also given an opportunity to digest the food and turn it into nutrients. As our gut breaks down the foods we eat, our guts take in nutrients to support the functions of our bodies.
A healthy gut is a critical component of your digestive system, but it also has wide-ranging, systemic effects on your health: It may help boost your immune system, keep your skin clear, and even have positive effects on anxiety and depression. There is a connection between what you eat, your gut, and your mental health and well-being. The foods you eat play a part, obviously, in your intestinal bacteria composition, but there are many other factors involved, including your fertility.
Eating different foods makes sure that you are getting the various types of fibers and trace minerals that promote healthy guts. The more varied the gut bacteria, the better able they are to efficiently digest different types of foods and resist illness.
A balanced diet high in fruits and vegetables provides the fiber to create beneficial bacteria and health of the gut. To ensure your body is producing the mostgood bacteria it can, be sure you are eating plenty of fresh fruits and vegetables, as well as foods high in fiber. All plant-based foods provide fiber, so packing vegetables into your soups or stews is a great idea, eating whole grains on a regular basis, and making sure to eat lots of fruits, nuts, and seeds every day will help.
For a happy, healthy gut, aim to eat a rainbow of plant-based foods, ideally about 30 different types a week. 30 different plant foods are rich in fiber and polyphenols, a type of antioxidant that the good gut microbes love.
High Fiber Foods High-fiber foods like beans, beans, peas, oats, bananas, berries, asparagus, and leeks have shown positive effects on gut health in a number of studies. Researchers believe that living, fermented foods can play a major role in human health. Fermented foods may benefit you greatly, improving your microbiome health and diversity, as well as decreasing inflammation.
Fermented foods such as yogurt, kimchi, sauerkraut, and kombucha are also praised for their ability to improve the intestinal tract, such as yogurt, due to their probiotics. Other foods that boost healthy digestive systems include Kefir (a fermented milk beverage similar to yogurt that is high in probiotics) and other fermented or pickled foods like kimchi, sauerkraut, and pickled ginger. You can also eat things like pickles, kimchee, and kefir to make sure that you are getting enough living cultures to keep your gut healthy and happy. You do not need to be a vegetarian or a vegan to have a healthy gut, but eating more plants helps you get adequate fiber, which is a critical fuel for gut bugs.
A vegetarian diet can boost your gut health because of the high levels of prebiotic fiber that it contains. Some studies suggest taking probiotics can support a healthy gut microbiome, and may prevent gut inflammation and other gut problems. If you are experiencing symptoms of poor gut health, taking a probiotic supplement can help to restore your microbiome and maintain good gut health going forward. You may want to take specific supplements to boost gut health, the same way that you might want to take one of the best fish oil supplements to support health, but that is not the only way.
If you recently took a course of antibiotics, eating some of the foods mentioned above might benefit you in helping restore healthy balance to your gut. Try to purchase meat products raised without antibiotics, and if you must take an antibiotic to treat a virus, make sure you are taking a probiotic every day throughout the course of the prescription to help repopulate your gut bacteria. You can pick up a good probiotic supplement at your local health food store, though be sure to ask your health care provider which strains of cultures are best for you, because every persons microbiome is different. These foods and supplements contain living bacteria which may benefit our health.
There are also many foods that you can eat that actively encourage beneficial bacteria to grow, contributing to your overall health. In fact, certain beneficial bacteria, such as Akkermansia muciniphila, actually like to have a good feast, helping strengthen your intestinal lining when certain beneficial bacteria are not being fed through your food intake. Studies (open in new tab) show that eating prebiotic foods is an excellent way to support the microbiome of your gut, because it gives good microorganisms something to eat, increasing their populations, and thus leaving no room for the bad ones to gain a foothold. Fiber is a plant-based nutrient that lowers your risk for metabolic diseases by stimulating growth and diversity of the good gut bacteria, studies suggest.