Why Healing Your Gut Is Essential For Good Health? | Gut Health: What Are The Best Foods For Gut Health?

Why Healing Your Gut Is Essential For Good Health? | Gut Health: What Are The Best Foods For Gut Health?

Gut health is so important, why? What are the best foods to eat for gut health? You need answers so you can heal your gut, stay regular, and achieve good health.

They are more correct than you realize when they say you should go with your gut.

Thanks to a whopping 40 trillion bacteria perpetually hard at work, your gut helps power your entire body.

Why Gut Health Is Important for Your Body and Your Mind

The gut is composed of a whole host of microbes that affect your physiology and keep your body and brain functioning as they should.

As studies tell us, these gut microbes affect the way you store fat, how you balance levels of glucose in your blood, and how you respond to hormones that make you feel hungry or satiated.

The wrong internal mix can The stage was set for health issues later in life. .

Scientists have also found that gut bacteria produce neurotransmitters that regulate your mood including serotonin, dopamine, and GABA.

Researchers have also discovered that a nervous system in your gut (known as the “second brain”) communicates with the brain in your head. It also plays a role in certain diseases and in mental health.

In other words, the wellness of both your body and your brain depend on your gut health.

Good ‘Gut Bugs’ and How to Get Them

animated stomach with microorganisms thought bubbleanimated stomach with microorganisms thought bubble

Positivebacteria are called healthygut bugs.

Good gut bugs help your body digest and absorb nutrients, synthesize certain vitamins, and rally against intruders, such as the flu and toxic-forming carcinogens.

In the wise words of David Perlmutter, MD: “A healthy microbiome translates into a healthy human.”

So how can you keep your digestive system feeling good and functioning optimally? 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

Nothing is more important than what you eat and drink, when it comes to maintaining your microbiome at its healthiest level.

The internal environment of your gut is dictated by what you put in your mouth — so the foods you choose to eat are a crucial component of maintaining gut health.

The good news is, Bad eating can be fixed even a lifetime of times. — at least as far as your microbes are concerned. Amazingly, your body can create a new microbiota in as little as 24 hours — just by changing what you eat.

What you eat determines which bacteria thrive in your gut. And research tells us that the good “gut bugs” get stronger when fed colorful, plant-based foods.

A 2014 study published in the journal The proceedings of a nutrition conference. y found that vegetables, grains, and beans fed a positive gut environment. But meat, junk food, dairy, and eggs fed a negative gut environment.

Probiotics and Prebiotics: Two Gut-Healthy Compounds

You probably have heard of the two terms, which are becoming more widely known.

Good gut bugs benefit from the presence of good gut bugs with the presence of good gut bugs with the presence of good gut bugs with the existence of good gut bugs with the existence of good gut bugs with the existence of good gut bugs with the existence of good gut bugs with the existence of good Pregnancies are food for thesebacteria.

The right foods can help you get both probiotics and prebiotics.

In some supplements, as well as in some fermented foods, there are colonies of beneficial organisms. Pregnancies are found in fruits, vegetables, and whole grains. Fiber is the most important of all the prebiotics.

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

A collection of fiber-rich foods good for the gut.A collection of fiber-rich foods good for the gut.

While people tend to get up in arms about eating too much fiber, it is more worrisome than any deficiency risk.

Approximately 97% of Americans get at least the recommended amount of protein. But only about 3% of Americans get the recommended 40 grams of fiber they need per day — and fiber is the most crucial ingredient for gut health.

It is important to eat fiber-rich foods as often as possible because it feeds the good bacteria.

Our microbes extract the fiber’s energy, nutrients, and vitamins, including short-chain fatty acids, which can improve immune function, decrease inflammation, and protect against obesity.

Cleanse Your System

The two types of fiber aresoluble and insoluble.

Soluble fiber helps lower blood glucose levels and LDL cholesterol. You can find it in oatmeal, legumes, and some fruits and veggies.

Insoluble fiber, on the other hand, offers more of a cleansing effect on your digestive environment. Find it in whole grains, kidney beans, and in fruits and veggies, too.

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 (aka inflammation of the intestine).

According to a 1998 study published in The Journal of Nutrition is a journal. , eating insoluble fiber-rich foods has been found to reduce the risk of diverticulitis by an impressive 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 can also be a key component of a diet that fuels gut health.

These foods give your gut healthy, living microorganisms to crowd out the unhealthy bacteria, improve absorption of minerals, and support overall health.

There is a process that has been around for hundreds of years. Our ancestors used to make ferments to preserve their foods.

Here’s how it works in a nutshell: Bacteria or yeast is added to a particular food, and they feed on the natural sugars. These microorganisms create lactic acid or alcohol, which help preserve the food. They also create probiotics (as discussed above) and other beneficial compounds.

Amazingly, the fermentation process also adds additional nutrients to foods.

Gut-Healthy Fermented Foods You Might Love

These foods are good for your gut and can be eaten or made. All of these are best kept raw because you don’t want to kill the beneficial probiotics.

Sauerkraut: Fermented Cabbage with A Distinctive Flavor

sauerkraut dishsauerkraut dish

German cuisine has a staple called sauerkraut. It is possible to find it in most grocery and health food stores, but it is even better to stick with homemade varieties to achieve the full nutrition value.

Fermented cabbage is high in B vitamins and helps you absorb iron, too.

You can add it to a carrot dog, a German-inspired buddha bowl, or just use it to season any grain, legume, scramble, or vegetable dish.

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

slices of tempehslices of tempeh

This fermented soy food is becoming easier to find these days, with more and more eateries offering it on their menus and more stores stocking it on shelves.

A 2014 study published in the The Journal of Microbiology of Poland. showed that this popular protein can increase healthy bacteria, including Lactobacillus.

You can eat tempeh on sandwiches, salads, or as a plant-based bacon alternative. Before you eat it, it’s important to cook it thoroughly. It needs a lot of seasonings to taste good because plain tempeh can be a bit bitter and very bland.

As with all soy products, choosing organic is best if you can. (Learn the truth about soy from John Robbins.)

Kimchi: A Spicy Alternative to Sauerkraut

A Korean alternative to sauerkraut, kimchi is also fermented cabbage made with several different spices and ingredients. Common ingredients include salt, chili powder, onion, garlic, and ginger. It’s sometimes traditionally made with a fish stock base, but it’s easy to find a plant-based version in stores or to make your own at home.

A 2014 study published in the The journal deals with Medicinal Food. confirmed that kimchi is high in probiotics, and is an excellent fuel for gut health. Other studies have shown that kimchi can help to fight cancer, obesity, aging, and constipation, while also contributing to your immune system, skin health, and brain health.

It’s a good idea to eat kimchi in bowls, wraps, or as a seasoning on anything.

Miso: A Traditional Japanese Bean Paste

spoonful of misospoonful of miso

If nothing else, you have probably had some experience with ramen, but this soybean paste has a whole host of other uses in the kitchen.

Plus, it’s brimming with good bacteria, and may even help prevent cancer and lower blood pressure.

It’s possible to make soup, add it to salad dressings, or turn it into a plant-based “miso-mayo.”

Most non-organic soy is genetically modified, so make sure to choose organic miso products.

Kefir: One of the Most Probiotic-Rich Foods on the Planet

While this cultured product is traditionally made with dairy, its coconut or water-based counterparts can be even better — and keep you free from the controversial health effects of cow’s milk.

You may be able to find dairy-free kefir in your area. Or you can order kefir starters and make it yourself using coconut water or nut milk. Just be sure that you don’t oversweeten it because sugar can be bad for your microbiome.

Pickles: Uniquely Sour Vegetables

Who doesn’t love a briny pickle snack? Pickles (be they cucumber or made from other veggies) can be high in antioxidants, good gut bugs, and probiotics.

Not all of the foods are made from sauerkraut. It is best to buy fresh varieties in a fridge in stores, not the ones in shelf-stable bottles, to make sure they are raw and alive and that the vitamins stay intact. Try to make your own food.

An Important Note About Eating Pickled Vegetables

Making pickled veggies, like sauerkraut and kimchi, part of your diet can be a healthy step. But pickled veggies should only be part of your vegetable consumption.

They are usually very salty. And people who make pickled vegetables a primary source of vegetables in their diet tend to get more sodium than is optimal, which can contribute to higher rates of certain forms of cancer.

So to be sure not to increase your risk of cancer, aim to make fresh, non-fermented vegetables a more significant part of your diet than pickled vegetables.

Think about eating small portions of ferment foods daily and using them as a source of salt, replacing table salt, soy sauce, or other salt sources with pickling vegetables.

Best Foods for Gut Health: 11 Foods to Consider Eating Often

What should you be eating to improve your gut health? What are some of the best foods for gut health?

Some of the best options for good-for-your-gut foods include these 11 all-star edibles.

Go Green for Your Gut

Dandelion Greens: An Edible Weed That Is Great for Your Gut

This super healthy green is GREAT for your gut. Dandelion greens are full of minerals, improve blood lipids, and they are rich in inulin, a particular prebiotic fiber that boosts your gut’s production of healthy, good-for-you bacteria, like bifidobacteria.

David Perlmutter, MD, comments: “Boosting bifidobacteria has a number of benefits including helping to reduce the population of potentially damaging bacteria, enhancing bowel movements, and actually helping boost immune function.”

They can be bitter. Dr. Perlmutter recommends drinking them as tea or sauteing them with onions. They can also be used in soups and salads.

Broccoli: More Reason to Eat This Popular Veggie: It’s Good for Your Gut!

bowl of brocollibowl of brocolli

Not everyone is a fan of this green cruciferous vegetable, but its health benefits are irrefutable.

In a 2017 study published in the The Journal of Functional Foods is a journal. , when mice ate broccoli with their regular diet, it improved their intestinal health.

The effects may also apply to other veggies in the cruciferous family. So load up on cauliflower, Brussels sprouts, kale, and cabbage. Add them to stir-frys, roast them, steam them, or grate and pile them on top of your favorite salad.

Asparagus: A Crisp Spring Veggie That Aids Digestion

Rich in prebiotics, these green stalks are as good for you as they are delicious.

Like dandelion greens, asparagus is also rich in inulin. It can help promote regularity and decrease bloating.

You can eat asparagus steamed, roasted, or chopped raw in salads. You can add asparagus to a range of dishes, or lightly steamed and chopped asparagus.

Seaweed: A Sea Algae That’s Good for You and Your Gut

The seaweed is not a weed. It would be more aptly called a “sea gem” because of its benefits.

A study of Japanese women showed that high seaweed intake increases good gut bacteria. Another study researched alginate, a substance in brown seaweed, and found that it can strengthen gut mucus, slow down digestion, and make food release its energy more slowly.

Here are a few ideas for how to eat it. Adding kombu to your stir fry or pot of beans will help reduce gas, and you can make a seaweed salad with nori.

Roughage Does A Gut Good

Jerusalem Artichoke: Also Known As Sunroot, Sunchoke, or Earth Apple

This unique tuber may be widely overlooked, but it’s one of the best foods for gut health, as it’s also rich in inulin.

It is nothing like the leafy green “artichoke”, so don’t let the name fool you. This root vegetable has a sweet and nutty taste.

A 2010 study published in the British Journal of Nutrition showed that the prebiotic effect of Jerusalem artichoke can increase the fecal Bifidobacterium level and causes an increase in the level of the Lactobacillus/Enterococcus group (all good stuff).

One thing to note: Jerusalem artichokes can — ahem — increase digestive activity, so go slow if you’re just starting to eat them. And for newbies, you can cook them like a potato. Or to get the most gut-boosting benefits, shred Jerusalem artichoke raw and add it to salads.

Jicama: Also Known As A Mexican Turnip

bowl of sliced jicamabowl of sliced jicama

This fresh, sweet and crunchy root vegetable is power-packed with fiber. One cup of raw jicama chopped up and added to a salad will bring a whopping 6g of fiber to the table — 15% of your daily recommended intake.

And jicama is also great for weight loss and blood sugar control. Plus, it’s high in vitamin C.

The textured vegetable is perfect for salads, smoothies, and stir-fries.

Flaxseed: A Tiny But Tremendous Seed for Your Gut

Thanks to its wealth of phytonutrient precursors, this powerhouse seed creates the highest content of lignans (antioxidants with potent anticancer properties) of all foods used for human consumption. Flaxseed fuels your good gut flora.

The seeds contain fiber that can help improve the regularity of the stomach.

Eat ground flaxseed sprinkled on smoothie bowls or salads. But To grind it fresh yourself, be sure to choose freshly ground flaxseed. because whole flax seeds pass through your body without being digested.

flaxseed goes rancid very quickly. Buying whole seeds and grinding them in small batches yourself and storing them in the fridge or freezer is the best way to store them. rancid flaxseed will taste bitter and unpleasant.

Get Fruity for Your Gut

Bananas: One of The Most Popular Foods in the World

This popular and versatile fruit is brilliant at restoring harmony in your gut’s ecosystem.

Bananas are also heavy in potassium and magnesium, which can aid against inflammation. A 2011 study published in the journal Anaerobe even showed that bananas can reduce bloating and help support release of excess weight.

You can slice them on your cereals, blend them in a smoothie, or keep them on hand for midday snack attacks.

Apples: An Apple A Day Keeps The (Gut) Doc Away

handful of green appleshandful of green apples

Maybe the easiest fruit to find, apples are an excellent dietary addition.

They are high in fiber. And, a 2014 study published in Food Chemistry found green apples boost good gut bacteria.

Eat apples raw as a snack. Or you can even enjoy them stewed. Stewed apples have been found to be good for your microbiome, and they may also help to heal your gut.

apples are on the Environmental Working Group’s Dirty Dozen list of produce with the most pesticides, so choose organic if possible.

Two More Foods Your Gut Will Love

Garlic: A Pungent, Spicy Vegetable Closely Related to Onions

It’s great for your gut health, and it’s also great for food.

A 2013 in-vitro study published in Human and food science are related. found that garlic boosted the creation of good gut microbes. The research showed that garlic might also help prevent some gastrointestinal diseases.

So go crazy! It’s a good idea to add garlic to many of your favorite dishes. Try to include some raw garlic, because it has the most beneficial benefits.

Gum Arabic: Sap From The Acacia Tree

This superfood has a lot of fiber and is a good prebiotic.

A 2008 study published in the The British Journal of Nutrition is about nutrition. showed that gum arabic increases good bacterial strains, particularly Bifidobacteria and Lactobacilli.

If you want to take it as a supplement, you can stir the powder in the water and drink it.

What Are The Best Foods for Gut Health?

Some of the best foods for gut health are listed below.

  • It is made of fiber. Whole grains, beans, and fruits and vegetables are included.
  • There are Fermented foods. There are many different types of sauerkraut, kimchi, tempeh, kimchi, miso, kefir, and cucumbers.
  • The greens are green. There are dandelion greens, broccoli, asparagus, and seaweed.
  • Jerusalem artichoke, jicama, and flaxseed are roughages.
  • There are some fruits. There are bananas and apples.
  • Also, garlic and gum arabic.

What About Probiotic Supplements?

Probiotics can be helpful in treating irritable bowel syndrome, diarrhea, colitis, acne, and eczema. And the strongest evidence for probiotics is related to their use in Improving gut health and boosting immune function are important. .

But probiotic supplements don’t always work. In fact, a lot of people are taking probiotic supplements that are essentially a waste of money.

The majority of the probioticbacteria are active in the lower portion of the GI tract. The highly acidic stomach environment is where thesebacteria must survive to get to there.

How can you keep these beneficial organisms? In other words, when should you take them?

To Eat Or Not To Eat

In a 2011 study published in Beneficial Microbes, researchers attempted to look at whether probiotic supplements were better when swallowed on an empty stomach or with a meal.

The researchers found that probiotic bacteria had the highest rates of survival when taken within 30 minutes before or simultaneously with a meal or drink that contained some fat.

The food provides a buffer for thebacteria, so that it passes through your stomach safely.

Which Probiotic Supplements Are Best?

There are thousands of products on the market and each company claims their product is the best. You are likely to be overwhelmed with options if you Scan the supplement aisle at your local grocery store.

If you decide to take a supplement, here are some things to consider.

  1. Price. Probiotics vary widely in price, and why spend more than you need to?
  2. CFUs (Colony-Forming Units). This the total count of all of the bacteria in the probiotic. There’s a wide range here, with brands offering anywhere from 1 billion to 100 billion CFUs per dose. The bigger the number, the more beneficial bacteria you get.
  3. Strains. The total number of different types of bacteria in each probiotic varies greatly, and diversity is good. Every expert has a favorite combination, but the reality is that science knows very little about how the various strains interact with the human body. A broad spectrum of different kinds is likely to give you the best chances for success.
  4. Expiration Date. Some probiotic supplements get so old that they are literally dead by the time they reach the consumer. Check expiration dates to be sure the product isn’t expired.

Healthy Gut, Happy Human

In most cases, supplements are not required to support a healthy gut. They can help, but what you eat is the most important factor.

New York Times columnist Jane Brody sums up good gut-health advice, saying: “People interested in fostering a health-promoting array of gut microorganisms should consider shifting from a diet heavily based on meats, carbohydrates and processed foods to one that emphasizes plants.”

If you aim to follow the recommendations in this article, you’ll be supporting better bathroom habits, a healthier immune response — and even a better, brighter mood. Take care of your gut, and it will give you the TLC you need.

Let us know in the comments:

  • Do you have any tips for keeping your gut healthy?
  • What are the best foods to eat for your gut health?

The image is featured on iStock.com.

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