best foods for gut health

How do you ensure a healthy gut?

There are multiple ways to control the composition of your gut flora, including what you eat and what you don’t. “The American Gut Project, the largest study to examine the human microbiome, found that increased plant diversity within the diet was associated with increased microbial diversity,” says Lavy. .RResearch suggests that the most diverse microbiomes are more resilient and stable. On the contrary, diets high in ultra-processed foods, sugar and saturated fat linked It reduces gut diversity and favors bacteria that are significantly associated with increased risk of heart disease, stroke, and type 2 diabetes.

It probably comes as no surprise that the best foods for gut health are plant-based and low in saturated fat and sugar. However, Duker Freumann emphasizes that: Eating beans once during a blue moon does not have magically transformative effects on gut health.

According to both nutritionists, you need to regularly dish out these eight foods to build a healthy gut.

high fiber food

Fiber is a type of carbohydrate known for its role in keeping the digestive system moving. There are two types of dietary fiber: soluble and insoluble. Soluble fiber absorbs water and gels during digestion. Insoluble fiber adds bulk to stools and helps food pass through the digestive tract. Both types of fiber are necessary components of the diet and contribute to intestinal health.

Fiber is found in a wide variety of plant-based foods and is particularly powerful in:

• Vegetables, especially broccoli, cauliflower, Brussels sprouts, potatoes in the skin, kale
• Legumes (beans, lentils, peas)
• Fruits, especially pears with skin, apples with skin, berries
• nuts and seeds
• Whole grains such as brown rice, farro, beary, quinoa and wheatberries

Two plant-based foods with significant fiber are:

oats

Oats are known for their soluble fiber, which can improve stool consistency and bowel regularity. “I’m sorry,” says Lavy.Research review It claims that eating oats increases the number of bacteria in the gut, reduces intestinal permeability, and increases short-chain fatty acids that fight inflammation.

kiwi

This deliciously sweet green fruit contains vitamin C, potassium and 2 grams of fiber per kiwi. In addition to fiber, kiwi contains other compounds that help maintain a regular life. “recently research show [kiwi] It may help improve motility and stool consistency, likely due to actinidin, an enzyme found in the fruit.

probiotic food

Probiotics are live microorganisms that live in your gut and may provide health benefits. The most common probiotics are Lactobacillus and Bifidobacterium. They occur during the fermentation process that occurs when making foods such as tempeh, sauerkraut, kimchi, kefir, and kombucha.Microbes are also added to yogurt to break down the sugar lactose into lactic acid.

The following foods are rich in probiotics.

Yogurt/Kefir

Have you ever noticed that one of the ingredients in yogurt is a “live, vigorous culture”? These are the living organisms that ferment dairy products to make yogurt and its familiar tangy cousin, kefir. bacteria. “Fermented foods have their own diverse and unique microbial populations that may provide temporary health benefits as they pass through the gut on their way out the proverbial back door,” says Duker Freumann. . plus, research found that fermentation releases bioactive peptides (organic substances) that may lower cholesterol.

sauerkraut and kimchi

Both of these tangy condiments are made from cabbage that has been fermented in a salty mixture. It contains probiotics Boosts immune response and reduces inflammation.not to mention the study Studies in mice suggest that probiotics found in kimchi may help treat inflammatory bowel disease, but more research is needed.

Tempe

If you’ve never eaten tempeh before, say hello to one of your new favorite plant-based proteins. Tempeh is a fermented soy product blended with grains (usually rice) and formed into solid blocks. Although research on tempeh is limited, one study Eating this soy product has been suggested to increase beneficial bacteria in the gut.another interesting study Elderly participants were given tempe-derived probiotics in the form of a supplement for 12 weeks. found to increase

prebiotic food

Prebiotics are fibers that nourish the microbes in your gut. Eating these fibers helps the probiotics in your gut thrive and grow. It is found in some plant foods.

Here are three standouts that are rich in prebiotics.

beans

“Beans support a healthy gut microbiome, especially through prebiotic fiber that nourishes some of the microbes that produce short-chain fatty acids,” says Duker Freumann. lowers colonic pH, plays a role in colon cancer prevention, and inhibits disease-causing bacterial species,” adds Duker Freuman. plus, Recent research Some types of beans have also been suggested to improve the integrity of the intestinal wall, preventing bacteria from getting too close to the lining of the intestinal wall and triggering immune cells. It goes without saying that it is wide.