Best Foods for Gut Health: How to Heal and Keep Your Gut Happy

Why Gut Health Is Important for Your Body and Your Mind

The gut is made up of a bunch of different microbes that can affect your body and brain in different ways.

These studies tell us that the gut microbes play a role in how our bodies store fat, how we regulate blood sugar, and how we respond to hormones that make us feel hungry or full.

Having the wrong internal mix of microbes can lead to obesity and other health problems later in life.

Scientists have also found that there are neurotransmitters in gut bacteria that help to regulate your mood, including serotonin, dopamine, and GABA.

There is also a nervous system in your gut that communicates with the brain in your head. Dietary fat intake plays a role in various diseases and mental health.

This means that the health of your gut has an impact on both your physical and mental wellbeing.

Good ‘Gut Bugs’ and How to Get Them

Positive bacteria are often called healthy “gut bugs.”

The good gut bugs help with many different things such as helping the body to digest and absorb nutrients. They also help to synthesize certain vitamins and help to protect the body against things such as the flu and toxic-forming carcinogens.

A healthy microbiome is important for a healthy human, according to David Perlmutter, MD.

What can you do to keep your digestive system feeling good and working properly? What are the best foods for gut health? Think fiber, fermentation, and nutrient-dense foods.

How The Foods You Eat Help (Or Hurt) Your Gut

The food and drink you consume has the biggest impact on the health of your microbiome.

The health of your gut is determined by what you eat. Therefore, the foods you choose to consume are critical to keeping your gut healthy.

This is good news because it means that even if you have been eating poorly for a long time, you can still fix the problem. You can create a new microbiota in your body in as little as 24 hours just by changing your diet.

The types of bacteria in your gut are determined by your diet. And research tells us that the good bacteria in your gut gets stronger when fed colorful, plant-based foods.

A study published in The Proceedings of the Nutrition Society in 2014 found that vegetables, grains, and beans can help to create a positive gut environment. BUT, feeding your gut negative things such as meat, junk food, dairy, and eggs provide a negative gut environment.

Probiotics and Prebiotics: Two Gut-Healthy Compounds

Probiotics and prebiotics are becoming more well known, so you’ve probably heard of them.

Probiotics are beneficial good gut bugs. And prebiotics are food for these bacteria.

You can get both probiotics and prebiotics by eating the right foods or by taking supplements.

Probiotics are found in foods that have undergone fermentation, as well as in some supplements. Certain fruits, vegetables, and whole grains contain prebiotics. The most central prebiotic of all is fiber.

The Fabulousness of Fiber: Why It’s Critical for Gut Health

People get worried about how much protein they are consuming, but there is another nutrient that people should be more concerned about not consuming enough of, and that is fiber.

Nearly all Americans take in at least the amount of protein recommended to them. The majority of Americans are not getting the recommended amount of fiber they need per day, which is essential for gut health.

Fiber is necessary for maintaining the good bacteria in our gut, so we should try to eat foods rich in fiber as often as we can.

The microbes in our gastrointestinal tract break down the indigestible parts of the plant foods we eat, such as fiber, and extract energy, nutrients, and vitamins from them. This includes short-chain fatty acids, which can improve immune function, decrease inflammation, and protect against obesity.

Cleanse Your System

There are two types of fiber: soluble and insoluble.

Soluble fiber has been shown to help lower blood glucose levels and LDL cholesterol. soluble fiber is found in oatmeal, legumes, and some fruits and veggies.

This is because insoluble fiber cannot be broken down or absorbed by your body, so it moves through your digestive system mostly intact. Fiber that can’t be broken down or absorbed offers a cleansing effect on your digestive environment. You can find fiber in whole grains, kidney beans, and in fruits and veggies.

Fiber Helps Prevent One of The Most Common Gut Disorders

Fiber also plays a role in one of the most common digestive illnesses worldwide: diverticulitis (inflamed intestines).

A 1998 study published in The Journal of Nutrition found that insoluble fiber-rich foods reduce the risk of diverticulitis by 40%.

All the Kraut: Getting Your Fill of Fermented Foods

Fiber isn’t the only “all-star” that starts with the letter “F”. Fermented foods are not only delicious, but they can also be a key part of a diet that promotes gut health.

These foods help improve gut health by providing healthy bacteria, improving mineral absorption, and supporting overall health.

Fermentation is a process that’s been around for centuries. Our intrepid ancestors fermented foods to preserve them.

This causes the food to ferment and alcohol to be produced The process of fermentation occurs when bacteria or yeast breaks down sugars into alcohol. The microorganisms in this food create lactic acid or alcohol, which help to preserve it. In addition to probiotics, they also create other beneficial compounds.

The fermentation process also has the added benefit of adding additional nutrients to foods.

Gut-Healthy Fermented Foods You Might Love

You should consider adding fermented foods to your diet to promote gut health. These foods are best kept “raw” so that the beneficial probiotics are not killed.

Sauerkraut: Fermented Cabbage with A Distinctive Flavor

Sauerkraut is a staple in German cuisine. It is better to eat homemade or freshly fermented varieties of food to get the full nutrient value.

Cabbage that has been fermented is rich in B vitamins and also aids in the absorption of iron.

Sauerkraut can be added to many different dishes to add flavor. It can be put on a hot dog, added to a Buddha bowl, or used to flavor any dish made with grains, beans, or vegetables.

Tempeh: A Traditional Soy Product That’s Been Eaten for Hundreds of Years

Fermented soybean products are becoming more widely available as restaurants add them to their menus and stores stock them on shelves.

A study published in the Polish Journal of Microbiology in 2014 showed that whey protein can increase the levels of healthy bacteria, including Lactobacillus.

You can include tempeh in your diet by eating it on sandwiches, in salads, or as a plant-based alternative to bacon. Although tempeh is a fermented food, it should be cooked before it is eaten. Most people find that plain tempeh is a bit bitter and very bland, and it needs a lot of seasonings to taste good.

If you can choose organic, it is best to do so with all soy products. (Learn the truth about soy from John Robbins.)

Kimchi: A Spicy Alternative to Sauerkraut

Kimchi is a Korean dish made of fermented cabbage and a variety of spices. It is similar to sauerkraut, a German dish made of fermented cabbage. Some common ingredients in this dish are salt, chili powder, onion, garlic, and ginger. A plant-based version of this dish can easily be found in stores or made at home, though it is sometimes traditionally made with a fish stock base.

A study published in the Journal of Medicinal Food in 2014 confirmed that kimchi is high in probiotics, and is an excellent fuel for gut health. A number of additional studies have discovered that kimchi has a range of benefits that include fighting cancer and obesity, helping to prevent aging, and relieving constipation. Furthermore, kimchi provides benefits for your immune system, skin health, and brain function.

You can eat kimchi in bowls, wraps, or as a seasoning on just about anything.

9 of the best foods for a healthy gut

1. High-fibre foods         

foods with high fiber content help populate gut bacteria, allowing for growth. This is beneficial for improving and maintaining a healthy gut.

Some nutritionist recommendations include:

• Classic wholegrains: brown rice, bread, pasta.
• More unusual wholegrain sources: quinoa, amaranth. These are naturally gluten free, have a pleasant nutty taste, and make a good alternative to rice or cous cous.
• Dried fruits
• Lentils

2. Colourful fruits and vegetables         

The phytochemicals in fruits and vegetables can help create a diverse range of positive bacteria in your gut, reducing inflammation and creating a positive environment for gut health.5

Construction of a plant-based diet often allows for a more populated gut microbiome due to the inclusion of fibre and phytochemicals. This was stated by Eliza Glynn, a nutritionist from Holland & Barrett.

3. Prebiotics foods                       

Prebiotic foods, which include items such as garlic, onion, chickpeas, beans, artichokes, bananas, leeks, and milled flaxseeds, are special fibres that gut bacteria love to eat.6

Prebiotics are non-living substance that help living microorganisms to grow.

Adding inulin powder to your diet can help you get the prebiotic foods you need. You can add it to sweet foods or breakfast.

4. Probiotic foods: Sauerkraut              

Sauerkraut is a dish originating in Germany, made by fermenting finely cut raw cabbage in a mixture of lactic acid bacteria.

It is filled with helpful bacteria and has been shown to lessen inflammation.7

Although some studies have found that eating sauerkraut can cause diarrhea in some people, others have found that it can have positive effects on gut health.

5. Probiotic foods: Kimchi         

Kimchi is like Korea’s version of sauerkraut.

This side dish is salty and sour, made with fermented vegetables like cabbage, radish, and spring onion, plus garlic, ginger, and spices.

Lactic acid fermentation has been shown to improve gut health.

Sauerkraut and Kimchi not to your taste? Sourdough bread is a more gentle way of getting beneficial bacteria into your diet.

6. Probiotic foods: Miso         

Miso is a fermented product made from soybeans.

Also, yogurt can help improve digestive problems like diarrhea and irritable bowel syndrome. Yogurt contains good bacteria that helps support the microbiome, as well as vitamins K and B12 that help the body heal and regulate metabolism and energy.9 In addition, yogurt can help improve digestive problems such as diarrhea and irritable bowel syndrome.

7. Probiotic foods: Kefir            

It is made by adding kefir grains to milk, which then causes the milk to ferment and thicken Kefir is a fermented milk drink that is made by adding kefir grains to milk, which then causes the milk to ferment and thicken. It has a similar consistency to runny yoghurt.

Kefir is a fermented drink made from kefir grains. It is popular for its versatility and ability to aid digestion, reduce inflammation, and even strengthen bones as a source of calcium.

8. Food that’s high in polyphenols                         

The following text talks about how certain plant foods contain antioxidants. These antioxidants can be found in berries, purple carrots, spinach, grapes and dark chocolate.

Black rice and dark beans are a good source of polyphenols, which give them their colour.

Polyphenol concentrations are highest in dried fruits.

A lot of polyphenols are only digested and absorbed when they reach your large intestine, which helps gut bacteria produce compounds that support immunity, brain health, and digestion.

9. Probiotic supplements                        

You can increase the amount of good bacteria in your body by taking probiotic supplements. These supplements contain a variety of bacterial strains and a high potency of bacteria.

9 of the best drinks for a healthy gut

1. Green or white tea      

Green tea can help improve gut health due to its content of catechins, which are antioxidants that can help promote a healthy balance of gut bacteria.

Green tea has been linked to a healthy gut in a number of studies. Green tea can help promote the growth of good gut bacteria while inhibiting the growth of bad bacteria.

” White tea can be an alternative to green tea if you don’t like the taste of green tea. White tea is less bitter than green tea and some people may prefer it for that reason.

You should limit how much of both coffee and tea you drink because they both contain caffeine.

alternatives such as these are a good source of polyphenols and prebiotics, as most are sourced from chicory or rye,” suggests Holland & Barrett nutritionist, Alexander Thomson.

2. Kefir milkshakes or smoothies

Probiotics, which are the good bacteria found in kefir, can help to support our gut health. Use kefir instead of milk in your favorite milkshakes and smoothies.

3. Fruit and vegetable smoothies      

Blending your favorite fruits and vegetables together into a smoothie is a great way to get nutrients and vitamins while you’re on the go. It’s also good for gut health because it helps keep the bacteria in your gut diverse.

4. Apple Cider Vinegar

Apple cider vinegar is believed to promote healthy levels of beneficial gut bacteria because it contains lactic acid bacteria. This might help with digestion and reducing the risk of bloating.

5. Soybean milk

Soybean milk that has been fermented is a good alternative for vegans or people who are intolerant to lactose. The high protein and fibre content helps promote the growth of good bacteria, such as Bifidobacteria and lactobacilli.

6. Red wine

Polyphenol-rich foods improve gut health, and red wine has been shown to contain high levels of these beneficial nutrients.

7. Miso soup

This soup contains all the benefits of miso paste, a warming broth full of flavor and good bacteria. The main probiotic in this soup, oryzae, is great for gut health.

8. Superfood powders for gut health

Superfood powders are powders made from superfoods that are good for gut health. They can be blended with drinks, smoothies, soups, and more.

The probiotics in yogurt help to increase the good bacteria in your microbiome.

9. Probiotic drinks

A probiotic drink can help improve your gut health, just like probiotic supplements and powders.

If you’re having trouble increasing the levels of beneficial bacteria in your body through diet, this could help you achieve your other health goals.