Best foods for gut health

How to make sure you have a healthy gut?

There are several ways to control the makeup of the gut microbiota, including what you do and what you don’t eat. “The American Gut Project, which is the largest study to examine the human microbiome, found that increased plant diversity in the diet was associated with increased microbial diversity,” Lavy says. Rresearch suggests that more diverse microbiomes are more resilient and stable. On the contrary, diets high in ultra-processed foods, sugar and saturated fats have been related less gut diversity and favor bacteria significantly associated with higher risk of heart events, strokes and type 2 diabetes.

It probably won’t come as a surprise that the best foods for gut health are plant-based and low in saturated fat and sugar. But Duker Freuman points out that “habitual consumption of these foods is what promotes good gut health; eating beans once in a blue moon doesn’t have a magically transformative impact on gut health.

According to the two dietitians, you should regularly fill your plate with these eight types of foods to have a healthy gut.

High Fiber Foods

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

Fiber is found in a variety of plant-based foods, and it’s especially strong in:

• Vegetables, especially broccoli, cauliflower, Brussels sprouts, potatoes with skin on, and kale
• Legumes (beans, lentils and peas)
• Fruits, especially pears with skin, apples with skin and berries
• Nuts and seeds
• Whole grains, such as brown rice, farro, barley, quinoa, and wheat berries

Two notable fiber-containing plant-based foods include:

oats

Oats are known for their soluble fiber, which can improve stool consistency and bowel regularity. “They also contain beta-glucan, a type of soluble fiber believed to lower cholesterol,” says Lavy. A rresearch report claims that eating oats increases the number of bacteria in the gut, reduces intestinal permeability, and leads to more inflammation-fighting short-chain fatty acids.

Kiwi

This deliciously sweet green fruit contains vitamin C, potassium and 2 grams of fiber per kiwi. In addition to fiber, kiwifruit contains another compound that can help keep you regular. “Recent research watch [kiwi] may be helpful in improving stool motility and consistency, which is likely due to actinidin, an enzyme found in the fruit,” says Lavy.

Probiotic foods

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

The following foods are rich in probiotics:

Yogurt/kefir

Have you ever noticed that one of the ingredients in yogurt is “live active culture”? It’s the live bacteria that ferment the dairy product to create yogurt or its familiar tangy cousin, kefir. “Fermented foods have their own diverse and unique microbial populations, which may have transient health benefits as they pass through our guts before exiting the proverbial backdoor,” says Duker Freuman. More, research discovered that fermentation can lead to the release of bioactive peptides (organic substances), which can lower cholesterol.

Sauerkraut and kimchi

Both of these tangy condiments are made from fermented cabbage in a salty mixture. The end result is a crunchy, gut-friendly filling for sandwiches, stir-fries and more. Both sauerkraut and kimchi contain a probiotic which increases the immune response and reduces inflammation. Without forgetting that a study in mice suggests that the probiotics in kimchi may help treat inflammatory bowel disease, but more research is needed.

Tempeh

If you’ve never had tempeh before, say hello to one of your new favorite plant proteins. Tempeh is a fermented soy product that is mixed with a grain – usually rice – and formed into a solid block. It’s easy to slice, pickle, and cook, and it’s also full of probiotics. Research on tempeh is limited, but a study suggests that consuming this soy product increased beneficial bacteria in the gut. another interesting to study gave elderly participants tempeh-derived probiotics in supplement form for 12 weeks. Researchers found that one of the probiotics in tempeh increased memory, language, and spatial awareness in participants.

Prebiotic foods

Prebiotics are fibers that feed microbes in the gut. Eating this fiber helps the probiotics in the gut to flourish and grow. Fortunately, they are found in several plant foods, including beans, artichokes, garlic, onions, asparagus, barley, and wheat bran.

Here are three prebiotic-rich products:

Beans

“Beans support a healthy gut microbiota, particularly through their prebiotic fiber, which feeds some of the microbes that produce short-chain fatty acids,” says Duker Freuman. “These short-chain fatty acids reduce colon pH, which plays a role in colon cancer prevention, and they inhibit pathogenic bacteria species,” Duker Freuman adds. More, recent search suggests that certain bean varieties may also improve gut barrier integrity, which prevents bacteria from getting too close to the inner layers of the gut wall and challenging immune cells. Not to mention that beans are affordable and versatile.