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gut health tip: eat MORE, not less 🙋♀️ 🦠Gut health tips -
Do you have trouble digesting lactose? The probiotics in yogurt help digest some of the lactose milk sugar , so if you're lactose intolerant, you may be able to enjoy yogurt and kefir. If you don't eat dairy, many companies now make dairy-free and vegan yogurts that contain probiotics.
Pictured Recipe: Muesli with Raspberries. When you're trying to establish more probiotic bacteria in your gut, you need to feed them with prebiotics so they can flourish and keep making more good bacteria.
But don't get bogged down in the scientific names. In fact, you won't see most of these compounds listed on a label because they are present in foods that don't have labels—like fruits and vegetables.
Focus on a variety of whole foods. Apricots, dried mango, artichokes, leeks, almonds, pistachios and legumes, as well as polyphenol-rich foods, such as blueberries, strawberries, prunes, apples, flaxseed, olives and extra-virgin olive oil, are extra-high in prebiotics, Rossi writes in her book, Love Your Gut.
Though commonly referred to as Jerusalem artichokes, this tuber isn't an artichoke at all but rather a part of the sunflower family. Also known as sunchoke, sunroot or wild sunflower, they look similar to gingerroot.
One cup of Jerusalem artichokes delivers 2. Thiamin a B vitamin supports healthy hair, skin and nails, and iron helps form red blood cells. Try sunchokes roasted with olive oil and garlic or raw in salads they have a texture similar to water chestnuts.
Leeks are high in good-for-the-gut fructans. According to the USDA , 1 cup of leeks has 1. Leeks can be added to almost any dish—try adding them to an omelet or sautéing them to mix with roasted potatoes.
Alternatively, rub whole leeks with oil and grill briefly; then toss with your favorite vinaigrette. Try our Oven-Braised Leeks that require only 15 minutes of prep. Onions are chock-full of inulin, fructans and fructooligosaccharides FOS.
Not only are FOS prebiotics that help build up gut flora, but according to a review of the literature published in the International Journal of Molecular Sciences , they also help to improve a plethora of conditions, including diarrhea, osteoporosis, atherosclerosis, gastrointestinal disorders, cardiovascular disease and Type 2 diabetes.
Onions are highly versatile: Add to soup or salad, grill and put on top of a turkey burger, or roast with herbs and serve as a side. According to the USDA , 1 cup of raspberries has a whopping 8 g of fiber, about one-third of your Daily Value DV. Raspberries are a rich source of polyphenols, potent antioxidants that your gut microbes love to nosh.
According to a review in the journal Neural Regeneration Research , polyphenols act as prebiotics by enhancing the growth of beneficial bacteria and inhibiting the growth of pathogens. Raspberries are delicious when eaten fresh but are just as nutritious purchased frozen and thrown into a smoothie.
Or add them to yogurt, oatmeal or high-fiber cereal. Many steer clear of beans for fear of having gas, but flatulence is actually a good sign that your gut bacteria are hard at work. When the fiber in beans and legumes, such as black beans, chickpeas, peas, lentils and white beans, reaches the large intestine colon , it's still intact.
It's there that gut bacteria feed on them. This process is called fermentation. And the byproduct may be some gas. So while it may be awkward, you can feel good about it because your microbes are doing what they're supposed to.
Canned beans are a favorite—pick three types, rinse and mix for a simple bean salad. Or throw black beans on top of tacos. Lentils are delicious in soup—even dried lentils take only minutes to cook, so they make for a quick and easy add-in for your favorite soups and stews.
Asparagus is a powerful prebiotic for the gut, due to its level of fructans inulin and FOS. And according to a study in the journal Metabolites , it is also loaded with antioxidants, natural chemicals that fight off free radicals and other inflammatory compounds in the body.
Roasted asparagus can be made in just 15 minutes—simply toss the spears with olive oil, salt and pepper and oven-roast at °F for 10 to 15 minutes. Or shave raw asparagus over a green salad.
Asparagus is also delicious when added to pasta or an omelet. As part of a healthy diet, garlic may help reduce the risk of heart disease and is also anti-inflammatory in the body. Inulin and fructooligosaccharides are the two main fibers in garlic—a dynamic prebiotic duo.
But that's not all garlic is good for. According to a review in the journal Antioxidants , garlic also has shown positive health effects regarding cancer, cardiovascular disease, metabolic disorders, blood pressure and diabetes, thanks to its antioxidant, anti-inflammatory and lipid-lowering properties.
That's a whole lot of benefits in those little cloves! If you don't like messing with peeling garlic cloves and the smell it leaves on your hands , a good garlic press is invaluable. You can put the whole clove in there without having to peel it yes, please!
Garlic can be used to season almost any dish. Sauté it with onions and mix it into a stir-fry or pasta. Green bananas the unripe ones are best for the gut because they contain resistant starch, a type of indigestible fiber that produces more beneficial bacteria when your microbes feed on it, according to a review in the journal Nutrients.
So go ahead and make barley and brown rice in bulk for the week. Bonus: Ripe bananas are full of fiber too, which helps keep you fuller longer. Eat bananas with peanut or almond butter for protein, healthy fat and an extra dose of fiber.
Add them to overnight oats, Greek yogurt or a high-fiber cereal, or use them as a topping for whole-wheat toast. Pears are a prebiotic food for the gut and also contain pectin, a compound that helps lower cholesterol. One medium pear is just calories but has 5.
Add a dash of cinnamon to fresh pear slices for a tasty snack, bake a pear crisp or mix diced pear into oatmeal for additional cholesterol-lowering benefits,thanks to the fiber in oatmeal, known as beta-glucan.
Watermelon is naturally high in fructans. Watermelon is a summer staple that is tasty eaten plain. Find that boring? Make a refreshing beverage with it as we do in our Watermelon-Basil Agua Fresca or combine it with feta and mint for a summery salad.
They are found in berries, apples, artichokes, red onions, tea, dark chocolate and other fruits and vegetables. Gut bacteria feed on polyphenols and produce beneficial substances, which in turn, have a positive influence on certain conditions, including cancer, diabetes, cardiovascular diseases and aging, according to a review article in the journal Food Frontiers.
Artificial sweeteners, such as aspartame, saccharin and sucralose, have zero calories and no sugar. They pass through the body without being digested, yet they come into contact with the microflora in the gut, negatively changing the composition, according to research published in the International Journal of Molecular Sciences.
However, it's unclear how artificial sweeteners actually affect your health. For now, keep an eye out for aspartame, saccharin and sucralose on the label of processed foods and drinks like diet sodas and other zero-calorie beverages as well as some yogurts, granola bars and protein bars.
These foods and drinks often come with added sugar and salt anyway, so limiting them would be a positive change. Try kombucha in place of soda for a bubbly beverage with good-for-the-gut probiotics.
L-carnitine, a compound found in red meat, interacts with gut bacteria to produce trimethylamine-N-oxide TMAO , according to a study from the Cleveland Clinic and Tufts University.
This goes to show that the link between red meat and heart disease is not just about saturated fat and sodium: How gut bacteria interact with red meat may play a role.
Eat red meat in moderation, and choose fatty fish, white fish, chicken or plant-based proteins like tofu and tempeh on the regular. Your microbiome thrives on the diverse fibers and polyphenols that come from eating a variety of colorful fruits, vegetables and whole grains.
Research studies, like the review published in Frontiers in Cellular and Infection Microbiology , have found that alcoholism negatively impacts the intestinal microbiome. And while research is scant on the effects of moderate alcohol consumption on gut bacteria, one study published in Frontiers in Cardiovascular Medicine suggests that moderate alcohol intake might have a positive influence on both the gut microbiome and cardiovascular disease.
If you enjoy drinking, be sure to do so in moderation, which is one drink per day for females and two for males. It all comes back to eating lots of fruits, vegetables, nuts, seeds and whole grains for prebiotics food for the bacteria and fermented foods like yogurt and kombucha for probiotics good bacteria.
If you do not normally include these foods in your diet, adding them all at once might cause some unwanted gas and bloat.
Start with small amounts, and once a week, increase the amount a little bit, determining how much to add based on how you feel.
Eat processed foods in moderation and limit added sugars, salt, artificial sweeteners and alcohol to keep your gut critters happy and your risk of chronic diseases low. Use limited data to select advertising. Create profiles for personalised advertising.
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Develop and improve services. Others can be harmful, especially when they multiply. In this article, we list 10 scientifically supported ways to improve the gut microbiome and enhance overall health.
To boost the beneficial bacteria, or probiotics, in the gut, some people choose to take probiotic supplements. These are available in health food stores, drug stores, and online. Some research has suggested that taking probiotics can support a healthy gut microbiome, and that it may prevent gut inflammation and other intestinal problems.
Probiotics feed on nondigestible carbohydrates called prebiotics. This process encourages beneficial bacteria to multiply in the gut. Research from suggested that prebiotics may help probiotics become more tolerant to certain environmental conditions, including pH and temperature changes.
People who want to enhance their gut health may wish to include more of the following prebiotic-rich foods in their diet:. Eating a lot of sugar or artificial sweeteners may cause gut dysbiosis, which is an imbalance of gut microbes. The authors of a study in animals suggested that the standard Western diet, which is high in sugar and fat, negatively affects the gut microbiome.
In turn, this can influence the brain and behavior. Another animal study reported that the artificial sweetener aspartame increases the number of some bacterial strains that are linked with metabolic disease. Metabolic disease refers to a group of conditions that increase the risk of diabetes and heart disease.
Research has also indicated that human use of artificial sweeteners can negatively impact blood glucose levels due to their effects on gut flora.
This means that artificial sweeteners may increase blood sugar despite not actually being a sugar. Managing stress is important for many aspects of health, including gut health.
Animal studies have suggested that psychological stressors can disrupt the microorganisms in the intestines, even if the stress is only short-lived. In humans, a variety of stressors can negatively affect gut health, including:.
Some stress management techniques include meditation, deep breathing exercises, and progressive muscle relaxation. Although it is often necessary to take antibiotics to combat bacterial infections, overuse is a significant public health concern that can lead to antibiotic resistance.
Antibiotics are also damaging to the gut microbiota and immunity, with some research reporting that even 6 months after their use, the gut still lacks several species of beneficial bacteria. As a result, the CDC recommend that people discuss antibiotics and alternative options with their doctor before use.
Regularly exercising contributes to good heart health and weight loss or weight maintenance. Research has also suggested that it may also improve gut health, which may, in turn, help control obesity. Working out may increase species diversity.
A study found that athletes had a larger variety of gut flora than nonathletes. However, the athletes also ate a different diet to the control group, which could account for the differences in their microbiomes.
The Physical Activity Guidelines for Americans recommend that adults engage in at least minutes of moderate intensity exercise each week, along with muscle strengthening activities on 2 or more days each week. A animal study indicated that irregular sleep habits and disturbed sleep can have negative outcomes for the gut flora, which may increase the risk of inflammatory conditions.
Establish healthful sleep habits by going to bed and getting up at the same time each day. Adults should get at least 7 hours of sleep per night.
Just as antibiotics can disrupt the gut microbiota, so too can disinfectant cleaning products, according to the results of one study. The research analyzed the gut flora of over infants ages 3—4 months.
The researchers found that those who lived in homes where people used disinfectant cleaning products at least weekly were twice as likely to have higher levels of Lachnospiraceae gut microbes, a type associated with type 2 diabetes and obesity.
At age 3, these infants had a higher body mass index BMI than children without exposure to such high levels of disinfectants. Smoking affects gut health as well as the health of the heart and lungs. It also greatly increases the risk of cancer. A review of research published over a year period found that smoking alters the intestinal flora by increasing potentially harmful microorganisms and decreasing the levels of beneficial ones.
These effects may increase the risk of intestinal and systemic conditions, such as inflammatory bowel disease IBD. Studies have demonstrated a significant difference between the gut microbiomes of vegetarians and those of people who eat meat.
For example, in one small study , people with obesity followed a strict vegetarian diet that eliminated all animal products, including meat, dairy, and eggs, for 1 month. At the end of the study, the participants had lower levels of gut inflammation due to the altered types of gut microbes.
They had also lost weight. By making appropriate lifestyle and dietary changes, people can alter the diversity and number of microbes in their gut for the better. Positive changes a person can make include taking probiotics, following a fiber-rich vegetarian diet, and avoiding the unnecessary use of antibiotics and disinfectants.
Other simple lifestyle changes a person can make include getting enough sleep and exercising regularly. However, a person should talk to their doctor before making any drastic changes to their diet. This is because for some people, such as those with irritable bowel syndrome or other medical conditions, probiotics and fiber-rich or vegetarian diets may not be helpful.
The gut microbiome affects many aspects of human health, and the foods people eat can have a huge impact on the bacteria in their gut. Learn about the…. Probiotics foods contain live, healthful bacteria that may help promote better gut health. In this article, we list the best probiotic foods and ways….
The microbiome diet aims to promote good bacteria in the gut. Learn if it works, foods to eat, foods to avoid, and the pros and cons. The tens of trillions of microbes that live in the gut have some important implications for health, but do you know what they are?
We investigate. Probiotics may benefit overall health as well as gut function.
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