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This Diet Will Make Any Disease Disappear Forever - Pradeep JamnadasNourishing gut health -
When fiber enters your digestive system, enzymes from the microbiota help to break it down, producing substances called short-chain fatty acids.
Experts think that having more of these fatty acids changes the pH inside your colon, making it less hospitable to some damaging types of microorganisms. Vegetables and fruits also contain healthy fiber. Other good prebiotic sources include garlic, bananas, onions, asparagus, and seaweed.
Over all, the goal should be to make sure your diet contains a good balance of probiotics and prebiotics.
If you feed your gut well, it may repay you in better health. As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles.
No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.
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Avocados are a rich source of fiber, providing 9. Eating avocados regularly has been shown to improve gut health by increasing SCFA production and the abundance of beneficial bacteria that reside in the digestive tract.
A study in adults found that participants who consumed between to g of avocado about one medium avocado for 12 weeks experienced increased bacterial diversity, greater abundance of the SCFA-producing bacteria Faecalibacterium, Lachnospira , and Alistipes , and lower fecal bile acid concentrations compared to a control group.
Bacterial diversity is considered a sign of a healthy gut, while lower fecal bile acid concentrations may help reduce the risk of health conditions like colon cancer. For a gut-healthy snack, top whole-grain, gluten-free , or sourdough toast with mashed avocado and sprinkle the top with fresh herbs.
Apples are a good source of fiber. One medium gram apple with its skin provides 4. Apples contain a type of soluble fiber called pectin, which may help support gut health by promoting the growth of anti-inflammatory microorganisms, such as Faecalibacterium prausnitzii bacteria, and improving the gut barrier function.
The gut barrier, or the intestinal mucosal barrier, allows for the absorption of nutrients and water while protecting your body from pathogens and toxic substances. Pairing apples with protein- and fat-rich peanut butter makes a more satiating snack choice.
Though oats are most commonly consumed at breakfast time, they can be enjoyed as a hearty snack any time of day. Oats are an excellent source of gut-promoting nutrients, like fiber. Oats contain a type of soluble fiber called beta-glucan, which is readily fermented by bacteria in the large intestine.
This fermentation process produces SCFAs that benefit gut health in many ways. Oat consumption has also been shown to promote the growth of beneficial bacteria like Bifidobacterium and Lactobacillus species in healthy people, as well as in those with gut conditions such as celiac disease.
Overnight oats can be made in bulk so that you can always have a gut-friendly snack on hand. Plus, overnight oats can be made with other ingredients that help support digestive health, like fruit, seeds, and nuts.
Chia seeds are packed with nutrients that may help improve your gut health. Just one ounce of chia seeds provides an impressive 9. Chia seeds are also a good source of zinc, a mineral that tends to be low in people with digestive diseases such as inflammatory bowel disease IBD.
Regularly consuming foods and drinks naturally high in probiotics is a smart way to care for your gut. Yogurt contains live bacteria, such as S. thermophilus and Bifidobacterium animalis , that can be incorporated into the gut bacteria community where they can promote a healthy gut environment.
In addition to supporting the gut, yogurt provides a number of nutrients that are good for overall health, including calcium, magnesium, and protein. A 7-ounce serving of low-fat, plain, unsweetened Greek yogurt provides 20 g of filling protein, making Greek yogurt a satisfying snack option.
Berries, such as blueberries, raspberries , and strawberries, are rich in fiber, vitamins, minerals, and anti-inflammatory plant compounds that positively impact gut health.
The antioxidant and anti-inflammatory compounds found in berries may influence gut health by reducing levels of pro-inflammatory proteins and protecting against cellular damage. Berry intake has also been shown to protect against cancers of the digestive tract, including colon cancer and stomach cancer.
Berries can add additional nutritional benefits to protein-rich snacks, such as cottage cheese , which is a fermented dairy food that contains probiotics.
Bean-rich diets can help promote a healthy gut environment by encouraging regular and comfortable bowel movements and supporting the growth of beneficial bacteria.
Research suggests that adding more beans to your diet could be an effective way to reduce your risk of digestive conditions like colorectal cancer. Hummus can be paired with sliced vegetables for a light, yet filling gut-friendly snack. Leafy greens, like arugula, kale, and spinach , are loaded with gut-supportive nutrients, such as fiber and carotenoid plant pigments.
Carotenoids have potent antioxidant activities and promote gut health by supporting gut barrier function and reducing pro-inflammatory compounds. Topping salad with a healthy protein source, like canned salmon , increases the satiety factor of the dish while providing gut-supportive nutrients, such as omega-3 fats.
Omega-3 fats may help reduce inflammatory compounds in the gut while encouraging the growth of probiotic bacteria. Collagen is a type of protein that can be mixed into both hot and cold beverages.
Studies show that supplementing with collagen may help support the health of the gut barrier and may reduce common digestive symptoms, such as bloating, when consumed on a regular basis. Matcha is a concentrated green tea powder that has powerful anti-inflammatory properties and may help improve gut dysbiosis in some people.
Whip up a matcha latte using matcha, collagen, and milk of your choice for a tasty, gut-friendly drink. Though consuming too much added sugar from sweets like candy and sugary drinks could harm the health of your gut, some sweet treats, like dark chocolate-covered strawberries, can benefit your digestive health.
Strawberries are rich in fiber and anti-inflammatory compounds known to have positive effects on the gut. Dark chocolate also provides gut health-promoting substances, including prebiotics, which help fuel friendly bacteria in the digestive system.
Lupini or lupin beans have recently become a popular snack in the U. Thanks to their high protein and fiber content, lupini beans make a filling snack choice that can satisfy your salty cravings in a healthy way.
A gram serving of lupini beans provides 7 g of protein and fiber, both of which can help keep you feeling satisfied between meals. Their high fiber content is beneficial for gut health and may help encourage the growth of beneficial bacteria, including SCFA-producing bacteria.
Lupini beans can be enjoyed on their own as a quick snack or can be added to salads, soups, and other snack dishes to boost their nutritional value. If you frequently experience constipation, snacking on kiwis may help support healthy bowel movements.
The fiber found in kiwi helps retain water in the digestive tract, which may help improve stool consistency and support the movement of stool through the gut. A study of 79 people with chronic constipation found that eating two kiwis per day for four weeks helped decrease straining and improve stool consistency and frequency.
Kiwis have also been shown to promote restful sleep, so they can be enjoyed as an after-dinner, gut-healthy snack. Edamame is packed with protein and fiber, providing Plant proteins, like edamame, help support the growth of friendly bacteria in the gut.
For example, soy proteins, like edamame, contain essential amino acids that encourage the growth of probiotic microorganisms, such as Lactobacilli and Bifidobacteria bacteria.
Nourishing your gut is key to keeping your body healthy and reducing your risk of common conditions, such as IBS and colorectal cancer.
In addition to fueling up with nutritious meals, incorporating gut-healthy snacks into your diet is an easy way to support the health of your digestive system.
Gut-healthy snacks can be made from affordable, nutritious ingredients like beans, fresh fruit, nuts, and unsweetened dairy products like Greek yogurt. Try incorporating the snacks listed above into your diet for a delicious and easy way to care for your gut.
Schnabel L, Buscail C, Sabate JM, et al. Association between ultra-processed food consumption and functional gastrointestinal disorders: results from the french nutrinet-santé cohort. Am J Gastroenterol.
Not everyone tolerates beans in the same way, so if they are difficult for you to digest try soaking the beans overnight and you might be able to tolerate it a little better.
Try adding canned black beans in a scrambled egg breakfast burrito for an extra protein kick. This fermented soybean product is rich in plant-protein, as well as both probiotics and prebiotics that positively influences the gut microbiome.
When cooking, be sure to keep the internal temperature below degrees to ensure the live cultures stay intact. Try these easy tempeh lettuce wraps for a quick lunch option. Ginger has an abundance of surprising health benefits. The root also helps stimulate the digestive tract thanks to gingerol, a natural substance with anti-inflammatory and antioxidant properties.
There are so many ways to enjoy it, but one of our favorite options is soothing your stomach with an easy ginger tea.
Wash, peel and slice the ginger. Add water and the ginger root to a small pan and boil. Strain the tea into a cup and let cool for minutes. Add your favorite sweetener and enjoy.
The more greens, the merrier. Leafy greens like Swiss chard are super easy to cook and filled with vital nutrients like vitamins A, K and magnesium.
Not only that, S wiss chard is loaded with fiber to feed the beneficial bacteria in your gut while maintaining healthy cholesterol levels. Dark leafy greens like Swiss chard are loaded with antioxidants to combat inflammation too.
This veggie is very versatile, making it perfect for a variety of dishes from salads to soups, stews or sautéed with other vegetables.
She has over 10 years of nutrition communications, corporate wellness and clinical nutrition experience. The Best Multivitamins for Women. Good Housekeeping Dietary Supplements Methodology. Top Health Benefits of Coconut Water. Get Cooking With Celebrity Chef Jason Roberts.
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Traditionally Wound healing surgery ginger or heatlh beer is prepared similarly to kombucha; a symbiotic colony Artichoke cooking classes yeast and lactobacillus bacteria aids in fermenting the ginger, sugar, and water into a delicious carbonated beverage.
Ginger has been used for generations as a natural home remedy for soothing digestive upsets, and thanks to modern scientific studies we nows know that ginger has various therapeutic effects.
Ginger contains antioxidant, anti-inflammatory, and immuno-supportive compounds 4. So it's no doubt this probiotic-filled soda may be a better choice over other alternative sweet carbonated beverages.
That being said, always be sure to read the label, even ginger beers can contain unwanted excess sugars; aim to find a brand with as little sugar as possible, or like any food that's a bit sweet, aim for moderation!
Ginger beer and ginger ale are used interchangeably to refer to a fermented ginger soda; ginger beer tends to be stronger in flavor. Sprouted grains refer to grain or seed that has been first soaked in water, and then kept damp for a specific amount of time until it begins to sprout!
They are considered a superfood because the process of germination increases the concentration and bioavailability of vitamins and minerals such as folate, fiber, vitamin C, zinc, magnesium, and B vitamins 5.
You can germinate your own sprouts at home or pick some up from the grocery store! They are great to mix into salads and stir-frys and also make delicious on-the-go snacks. If you purchase products that contain sprouts such as sprouted bread or tortillas, be aware that they may not contain the same amount of nutrients as the raw sprout itself due to the manufacturing process.
For a long time, it's been theorized that homemade bone broth can support your health. You've probably heard of the "chicken soup" remedy for colds and flu as bone broths are easy to digest and believed to have healing abilities.
This theory is partially back-by science as it's true that homemade bone broth contains bioavailable collagen, and easily digested amino acids, vitamins, minerals, and essential fatty acids, but only in small amounts 6. The type and amount of amino acids and nutrients can also vary based on the type of bones used, how long the broth is cooked, and the amount of processing if it's canned or packaged.
The truth is bone broth is not a panacea, there isn't enough scientific research yet to claim bone broth alone will heal your gut, boost your immunity, or cure illness. In fact, most studies have focused on observing the benefits of ingesting isolated forms of collagen or gelatin for skin and joint health, not bone broths specifically for gut health.
Bone broths can be a wonderful option to soothe upset stomach and lessen the burden of digestion on your body. Avocados are high in Omega-3 fatty acids, specifically alpha-linolenic fatty acids.
Incorporating these healthy monounsaturated fats into your diet can help you feel more satiated, reduce inflammation, and positively influence your cholesterol levels 7.
Eating more omega-3 rich foods may promote microbiome diversity, while also increasing the production of anti-inflammatory compounds and supporting the health of our intestinal cell wall 8. They also contain beneficial amounts of fiber, potassium, vitamin C, and vitamin E.
In fact, 1 medium avocado provides over 10 grams of fiber 9. Whether you're team avocado or not, increasing your intake of whole foods provides your gut with beneficial nutrients and fiber! Chicory root is a fibrous rhizome harvested from a plant in the daisy family.
It is commonly baked, ground, and used as a coffee substitute or fiber additive due to its high concentration of inulin, one of the prebiotic compounds in chicory.
Along with beneficial prebiotic compounds, chicory root has other minerals such as potassium, calcium, magnesium, selenium, and zinc The fresh roots have a bitter taste but drinking chicory root coffee or using it as a functional food ingredient when baking, or making protein shakes, helps most adjust to the flavor.
Uncovering what style of eating makes you feel the best and achieves your desired health goals is a journey, one that takes patience and a lot of self-love. There are specific foods that you can slowly remove from your diet to give your gut a break and also improve your overall health.
These include:. These types of foods have been shown to increase inflammation in the gut, cause digestive upset, and promote the growth of unfavorable bacteria 1.
Remember, we are all different, so some of us may be more sensitive to specific foods than others which affect our gut health and overall health.
Meaning that someone who is lactose intolerant would consider anything with dairy bad for their gut health while a person who processes dairy with no issues would not. You don't have to change your whole diet at once in order to cultivate a healthy gut microbiota.
Making small changes will help you gauge what works for you and what doesn't. It's hard to improve your gut health if you've questioned whether or not you may be struggling with a food sensitivity or food allergy.
When we constantly ingest foods that cause upset or inflammation then we make it hard for our body to process the foods that are actually trying to help it. It's a lot like trying to fix the plane while you're flying, we need to get grounded before attempting the repairs.
Then you can create a better plan and your body will be able to focus on healing, not fighting off the things it doesn't like. Eating a diverse range of foods helps cultivate a diverse microbiome, which is considered a hallmark of a healthy gut 12 Pick 1 new vegetable to try every week or so, or make a trip to your local farmers market to see what's in season!
Alternatively, you can also order Trifecta for ready-to-eat meals packed with variety and nutrient density. Colorful whole fruits and vegetables contain a variety of phytonutrients, vitamins, and minerals beneficial to cultivating a healthy microbiome and wellness.
These also contain fiber to feed healthy gut bacteria, such as Bifidobacteria, and stimulate their growth. Try to eat fermented foods that contain "live active cultures", such as plain yogurt, kefir, kombucha, or sauerkraut. Yogurt and kefir are great gut-healthy options for breakfast or a snack throughout the day, as you can add some variety with granola or fresh fruit!
You can also use fermented foods as a condiment, like topping off a delicious Asian-inspired bowl with kimchi or adding pickles to a delicious burger!
Whole grains are rich in nutrients and high amounts of fiber. There are endless for you to try to include: teff, bulgur, pearl barley, quinoa, whole-wheat pasta, buckwheat, oatmeal, brown rice, wild rice, millet, couscous, grits, and bran.
Ready to nourish your gut health? Order Trifecta today to include more enriching foods found inside our ready-to-eat, macro balanced, and chef-prepared meals, delivered directly to your door! Omnivore vs. Vegan: Which Diet is Better?
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: Nourishing gut health| Best Foods to Eat for Gut Health | Foods like whole grains, fruits, and vegetables are rich in fiber and should be a part of your daily diet. Bone broth is packed with amino acids and collagen, which help repair the lining of your gut. Excessive sugar consumption can wreak havoc on your gut. It feeds harmful bacteria, leading to an imbalance in the microbiome. Reducing sugar intake is a crucial step in maintaining gut health. Artificial sweeteners may seem like a good alternative to sugar, but they can negatively affect the gut microbiome. Research suggests that they can lead to metabolic disturbances and cravings for sugary foods. Processed foods are often loaded with additives and preservatives that can harm your gut. High salt, trans fats, and artificial flavors should be minimized in your diet. Chronic stress can lead to an imbalance in the gut microbiome. Practicing stress management techniques such as yoga, meditation, and deep breathing can be immensely beneficial. Physical activity promotes a diverse gut microbiome. Aim for at least minutes of moderate-intensity exercise per week to keep your gut in top shape. Aim for hours of quality sleep per night to support your gut health. Your gut health is a vital component of your overall well-being. Making the right dietary choices, managing stress, and adopting a healthy lifestyle can go a long way in ensuring a balanced and thriving gut microbiome. People should consider seeing a doctor if their symptoms do not improve despite incorporating the above changes. Leaky Gut Syndrome is one of the regenerative medicine treatments offered at Infusion Health. Our physicians will perform a comprehensive evaluation of your condition in order to determine which treatment might be best for you. If you have any questions or would like to schedule a consultation, call our friendly staff today at or fill out our online request form. We look forward to being your healthcare partner. Being connected with the patient is the most important part of a working relationship. The patient must have trust and confidence in our ability. Home Services Peptide Therapy Fertility Support Ozempic Semaglutide Specialized Lab Testing Life Enhancement Medicine Telemedicine Consultation Healthy Mindset About About Our Team Patient Resources Contact. Mon - Thurs Fri Appt. Telemedicine Consultation. Why Gut Health Matters Understanding the Gut Microbiome The gut microbiome is a complex ecosystem of trillions of microorganisms that reside in your digestive tract. The Gut-Brain Connection Recent research has revealed a fascinating connection between the gut and the brain. Foods for a Your Gut Health Probiotics: The Friendly Bacteria Improves Gut Health Probiotics are live microorganisms that provide numerous health benefits when consumed in adequate amounts. Prebiotics: Food for Your Microbiome Prebiotics are non-digestible fibers that feed the beneficial bacteria in your gut. Williams recommends eating probiotic foods daily or even multiple times a day. Including these powerful probiotic foods in your diet can help to improve your gut health quickly. Plain nonfat Greek yogurt is a powerhouse for gut-healthy probiotics and protein that support the immune system. Try pairing probiotic-rich yogurt with prebiotic-filled oats and fruit for a delicious, gut-health power meal. Read the ingredient label to ensure that the yogurt you choose isn't also full of added sugar. A staple in Korean cuisine, kimchi is a spicy, fermented cabbage dish filled with probiotics to promote a healthy gut. In addition to its gut health properties , kimchi is made with cruciferous vegetables that contain nutrients with powerful antioxidant properties that may help prevent some types of cancer. Kefir is a dairy-based drink that often contains more probiotics and protein than regular yogurt. A review article published in Frontiers in Nutrition indicates that consuming kefir may help improve your gut microbiome by reducing inflammation and gut permeability. Additionally, research, such as a study in PharmaNutrition , suggests that kefir may help reduce your risk of cardiovascular disease. As with yogurt, check the ingredients label to limit added sugar. Our 3-Ingredient Overnight Berry Muesli is the perfect breakfast for your busy mornings. Kombucha is a fermented, fizzy tea drink that may contain fruit juice, spices or other flavors. It's loaded with probiotics and may be one of the easiest ways to boost probiotic intake each day since there are so many flavors to pour and sip. A study published in Critical Reviews in Food Science and Nutrition showed that consuming kombucha can help protect against comorbidities associated with obesity, such as high cholesterol and type 2 diabetes. A staple in German cuisine, sauerkraut is a pickled cabbage dish similar to kimchi. To get the healthy probiotics, avoid sauerkraut that's been pasteurized and is sitting on a grocery shelf at room temperature. Purchase sauerkraut in the refrigerated section and read the labels to ensure it includes active, live cultures for gut-health benefits. Tempeh is a traditional Indonesian food made from compressing fermented soybeans into a cake-like form. It is both a probiotic due to the fermentation and a prebiotic due to the soybeans , making tempeh one of the most important foods you can include to stimulate probiotic bacteria growth in the gut. Prebiotics are types of fiber that are not digested in the small intestine and instead travel to the colon, where they are fermented to provide "food" for gut-healthy probiotics. Williams shares, "The good bacteria, or probiotics, need food to live on. Think of prebiotics as food for the probiotics. In addition to their gut-health benefits, fiber-rich foods offer a wide range of health benefits: they keep you full longer, help reduce your risk for certain cancers, prevent blood sugar spikes, lower cholesterol and improve your heart health. The easiest way to get enough prebiotics into your diet is by eating plenty of vegetables and fruit. So if you are getting your five servings of vegetables and fruits every day, you are probably doing OK with prebiotics," says Williams. Artichokes are an excellent source of inulin, a type of fiber that acts as a prebiotic. Additionally, artichokes provide other benefits , such as improving bone health, protecting your brain and supporting your blood pressure. Dragon fruit isn't just a beautiful, brightly colored fruit but also provides health benefits , including gut-related ones. Dragon fruit is rich in fiber and is one of the best fruits to help relieve constipation. Try including dragon fruit in a morning smoothie for a beautiful, delicious, gut-healthy treat. Garlic works overtime for gut health as a prebiotic, providing food for the good bacteria in your gut. It also has antibacterial and antiviral properties that help support your immune system. There are tons of ways you can add garlic to your diet, from delicious melting potatoes to cozy casseroles. High in prebiotic fiber, mushrooms also contain several compounds that may have medicinal properties. A study published in the Journal of Functional Foods indicates that consuming mushrooms may positively influence your blood sugar and help prevent gastrointestinal diseases and even some types of cancer. Improving your gut health can begin with one of your favorite breakfasts. Oats are one of the best prebiotic foods to quickly impact your gut's health. Oats provide a balanced source of complex carbohydrates, plant-based protein and fiber, making them an excellent choice for gut health. Like with probiotic yogurt, you'll want to limit oatmeal high in added sugars. Instead, look for plain instant oatmeal or use old-fashioned or steel-cut oats to make your own oatmeal and add fresh or dried fruit for added sweetness. Beans are often touted for their nutritional value. They are a plant-based source of protein and provide complex carbohydrates, fiber, vitamins and minerals. Because of this nutrient mix, consuming beans, such as soybeans , may be one of the best ways to improve gut health with prebiotics. Further, research published in Molecules noted that soybeans are one of the well-known sources of prebiotics, positively impacting your gut health. Knowing the foods to limit may be just as important as knowing which foods to include when it comes to your gut health. Ultra-processed foods, artificial foods, added sugar, preservatives and additives can wreak havoc on your gut. Williams shares that both mental and physical stress are detrimental to your gut health, and that it's important to focus on managing stress in your life. Further, studies, such as a review published in Frontiers in Nutrition , indicate that focusing on a healthy lifestyle by including moderate-intensity exercise and managing stress are also essential in promoting gut health. To truly improve your gut health overnight and positively impact your overall health, focus on eating a diet rich in probiotic and prebiotic foods daily. Building consistent, daily practices to include these probiotic and prebiotic foods will make the most significant impact over time. |
| 16 recipes for a healthy gut | Carotenoids have potent antioxidant activities and promote gut health by supporting gut barrier function and reducing pro-inflammatory compounds. Liao LM, Loftfield E, Etemadi A, Graubard BI, Sinha R. Share this page Expand sharing options Back to top Share via email Share on Twitter Share on Facebook. There are a ton of health benefits to oatmeal and oats in general since they are packed with beta-glucans, a type of soluble fiber that forms a gel-like substance that moves slowly through the digestive tract and helps to keep energy levels stable and keep you full. Recipe Classic Seafood Chowder Recipe with Milk Our dietitians' favourite. Was this page helpful? Watch Next. |
| Feed your gut | Physical activity promotes a diverse gut microbiome. Aim for at least minutes of moderate-intensity exercise per week to keep your gut in top shape. Aim for hours of quality sleep per night to support your gut health. Your gut health is a vital component of your overall well-being. Making the right dietary choices, managing stress, and adopting a healthy lifestyle can go a long way in ensuring a balanced and thriving gut microbiome. People should consider seeing a doctor if their symptoms do not improve despite incorporating the above changes. Leaky Gut Syndrome is one of the regenerative medicine treatments offered at Infusion Health. Our physicians will perform a comprehensive evaluation of your condition in order to determine which treatment might be best for you. If you have any questions or would like to schedule a consultation, call our friendly staff today at or fill out our online request form. We look forward to being your healthcare partner. Being connected with the patient is the most important part of a working relationship. The patient must have trust and confidence in our ability. Home Services Peptide Therapy Fertility Support Ozempic Semaglutide Specialized Lab Testing Life Enhancement Medicine Telemedicine Consultation Healthy Mindset About About Our Team Patient Resources Contact. Mon - Thurs Fri Appt. Telemedicine Consultation. Why Gut Health Matters Understanding the Gut Microbiome The gut microbiome is a complex ecosystem of trillions of microorganisms that reside in your digestive tract. The Gut-Brain Connection Recent research has revealed a fascinating connection between the gut and the brain. Foods for a Your Gut Health Probiotics: The Friendly Bacteria Improves Gut Health Probiotics are live microorganisms that provide numerous health benefits when consumed in adequate amounts. Prebiotics: Food for Your Microbiome Prebiotics are non-digestible fibers that feed the beneficial bacteria in your gut. Bone Broth: Gut Healing Elixir Bone broth is packed with amino acids and collagen, which help repair the lining of your gut. Avoiding Gut Disruptors Sugar: A Guts Worst Enemy Excessive sugar consumption can wreak havoc on your gut. Artificial Sweeteners: Deceptive Delights of Gut Health Artificial sweeteners may seem like a good alternative to sugar, but they can negatively affect the gut microbiome. The Gut-Boosting Lifestyle Stress Management Chronic stress can lead to an imbalance in the gut microbiome. Regular Exercise Physical activity promotes a diverse gut microbiome. Prev Next. Related Posts Detoxification. Thyroid Dysfunction. Recent Articles February 12, Unleashing Fertility: Lifestyle Changes that Make a Difference. February 5, Known as the microbiome, your gut is home to millions of bacteria and other microbes—both good and bad—and can influence your health in many ways. The key is to balance the ratio of good to bad bacteria within the gut microbiome. According to a review in the journal Microorganisms , the "right balance" is different for everyone, as each person has their own personal microbiome profile that is initially influenced by several factors including how your mother gave birth to you and whether you were fed infant formula or breast milk. According to a large review in the journal Nutrients , what you eat directly influences the makeup of bacteria in your gut. A healthy gut helps keep chronic diseases like heart disease and cancer at bay, reduces inflammation, keeps your brain healthy and helps you maintain a healthy weight. A study published in Nature Microbiology suggests that a healthy microbiome can even help with depression. It's never too late to change your diet to support better gut bacteria. The same Nutrients review suggests that switching from a mostly animal-based diet to a mostly plant-based diet and vice versa can change the makeup of your microbiome in as little as 24 hours—for better or for worse. So how do you improve your own microbiome? Eat more: Probiotics, prebiotics, fiber, polyphenols and fermented foods. Eat less: Artificial sweeteners, red meat, processed foods and alcohol. Here, we break down each category and explain what each one means. Probiotics are the beneficial bacteria that live in your gut and can be found in fermented foods like sauerkraut, kimchi, miso and yogurt. Eating foods that are naturally rich in probiotics adds good bacteria to your gut. The most common types of good bacteria are Lactobacillus and Bifidobacterium , with each having its own specific strains. In addition to helping balance your gut bacteria and prevent chronic disease, probiotics can help if you have diarrhea, boost your immunity and keep your heart and skin healthy. Sauerkraut is made from cabbage and salt. During the fermentation process, microorganisms eat the sugar present in cabbage and produce carbon dioxide and acids. The probiotics created during fermentation assist with digestion and add good bacteria to your gut. Try to make your own sauerkraut. Most store-bought sauerkraut is pasteurized, which kills bad bacteria as well as the beneficial bacteria created through fermentation. One cup of sauerkraut has 4 grams of fiber, per the USDA. Probiotics in the gut use fiber as fuel. Enjoy sauerkraut with grilled chicken, substitute it for pickles on a sandwich or burger, add it to potato salad, or put it on a cheese plate and serve your friends something good for their guts. Kimchi, also fermented cabbage, is the spicy Korean cousin of sauerkraut. It can have scallions, radishes and shrimp added to give it more flavor. Look for it in the refrigerated section near sauerkraut, other Asian sauces and pickles, or better yet make your own to maximize probiotic content. Kimchi is delicious added to a fried rice bowl with veggies and an egg. Kefir is like drinkable yogurt. It's made when kefir grains, which are colonies of yeast and lactic acid bacteria, ferment the sugars in milk, giving it a slightly thicker consistency and tart flavor. Similar to yogurt, kefir is packed with probiotics, as long as the store-bought brand you buy uses milk that is pasteurized prior to the fermentation process. Pasteurization before fermentation ensures kefir contains live and active probiotics when you consume it. Buy plain kefir instead of flavored to skip added sugars or make your own kefir. Due to fermentation, kefir has a slightly tart and acidic taste, which makes it a tasty addition to a breakfast smoothie in place of milk. Or try substituting kefir for milk in one of our overnight oats recipes for a healthy combo of probiotics and fiber. Kombucha is a tart, fizzy tea made by adding a SCOBY symbiotic colony of bacteria and yeast and sugar to green or black tea. It's then fermented for a week or more. During fermentation, alcohol and gases are produced, giving the kombucha natural carbonation. The amount of alcohol is usually less than 0. Pasteurization is used to limit alcohol content, which means commercial kombucha contains few if any probiotics. To keep the alcohol levels down on your homemade kombucha brew, make sure to keep it cold and refrigerated and shorten the fermentation time. You could also try using a different type of tea. One study in the journal Nutrients found that kombucha made with rooibos tea had lower ethanol a type of alcohol and acetic acid aka vinegar acid concentrations compared to kombucha made with black or green tea. When fermenting tea, lactic acid bacteria are produced, which are known to function as a probiotic. When consuming kombucha made from green tea, you'll also get the antioxidant properties associated with tea. Keep in mind that some kombuchas, like those made from black tea, contain caffeine. Others have artificial sweeteners, which can negatively alter gut bacteria and defeat the purpose of drinking it , so read labels—or make your own. Miso is a fermented paste made from soybeans, barley or rice. Similar to other fermented foods, beneficial bacteria are produced in the fermentation process. You'll also get some protein if you eat miso made from soybeans. A little bit goes a long way, which is good since miso is also high in sodium. Miso is great added to sauces, dressings and soup bases. Try it on this Miso-Maple Salmon. Tempeh is similar to tofu in that it's made from soybeans, but unlike tofu, tempeh is a fermented food, so it contains probiotics. Tempeh is made when soybeans are fermented and then pressed into a cake. It can then be grilled, sautéed or baked. Tempeh is high in protein, making it a good option for vegetarians and vegans. It's also packed with B vitamins, calcium, manganese, zinc and copper. Try marinating then grilling tempeh and add it to a salad. Yogurt is probably the most popular probiotic and for a good reason. It's made when good bacteria are added to milk, where they metabolize lactose to form lactic acid and other beneficial microbes. A quick look at the ingredients list will also show you if there are bacteria in the yogurt. 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. |
| Share this page | It makes fantastic toast too. These have good probiotic properties, which means they are a treat for your gut bacteria — high in fibre, and full of fatty acids and polyphenols. Gut bacteria and gut microbes like a diet of fatty acids and polyphenols. These are found in olive oil. Studies have shown that it helps reduce gut inflammation. Use it for salad dressing or drizzle it over cooked vegetables. Some studies have also found olive oil to be beneficial in easing indigestion problems and can also benefit your pancreas through lowering its requirement to produce digestive enzymes. We all know water is crucial for gut health, but what else can you drink? Kombucha is a fermented tea drink thought to have originated in Manchuria that is full of probiotic good bacteria. It has a sharp, vinegary taste and can be used as a refreshing drink on its own or mixed with fruit and spices. It also makes the base for great cocktails. Gut bacteria need fibre to flourish, so the more fruit and vegetables you consume the better. Peas are full of soluble and insoluble fibre to help keep your system in balance. Add peas to stir-fries, soups or salads. Much more than a festive staple, they contain the kinds of fibre that good bacteria like and sulphur compounds which help combat unhealthy bacteria such as H pylori. Stir-fry with garlic and bacon for a delicious side dish. They also contain healthy minerals. Add it to salads or spread it on your sourdough. Whilst we cannot be ensured that all of the bacteria survive digestion to be beneficial it is believed that other properties help preserve some bacteria during digestion. Use it as a flavouring for savoury dishes. The properties within garlic act as a fuel source to allow the bacteria to do their job better which overall improves gut function and can help heal your gut. 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Fermented foods are considered a staple in fostering a healthier gut, as they are thought to have higher amounts of active bacteria, aka probiotics. Here are 10 probiotic-rich foods you may want to incorporate into your daily meal plan to support the health of your gut:. Prebiotic foods contain more complex carbohydrates such as inulin, an insoluble type of fiber which are fermented in our gut and produce metabolites called short-chain fatty acids that feed and nourish the "good bacteria" in our digestive tract. These short-chain fatty acids are absorbed by the cells in our intestinal lining and are the main source of nutrients for those cells. Short-chain fatty acids, such as butyric acid, help keep our gut barrier strong and reduce inflammation 3. Prebiotic Rich Foods Include:. At the end of the day, you'll always see the most benefits from eating a balanced diet rich in whole fruits and vegetables, but here are a few other foods you can add to help support your digestive health. Traditionally brewed ginger or root beer is prepared similarly to kombucha; a symbiotic colony of yeast and lactobacillus bacteria aids in fermenting the ginger, sugar, and water into a delicious carbonated beverage. Ginger has been used for generations as a natural home remedy for soothing digestive upsets, and thanks to modern scientific studies we nows know that ginger has various therapeutic effects. Ginger contains antioxidant, anti-inflammatory, and immuno-supportive compounds 4. So it's no doubt this probiotic-filled soda may be a better choice over other alternative sweet carbonated beverages. That being said, always be sure to read the label, even ginger beers can contain unwanted excess sugars; aim to find a brand with as little sugar as possible, or like any food that's a bit sweet, aim for moderation! Ginger beer and ginger ale are used interchangeably to refer to a fermented ginger soda; ginger beer tends to be stronger in flavor. Sprouted grains refer to grain or seed that has been first soaked in water, and then kept damp for a specific amount of time until it begins to sprout! They are considered a superfood because the process of germination increases the concentration and bioavailability of vitamins and minerals such as folate, fiber, vitamin C, zinc, magnesium, and B vitamins 5. You can germinate your own sprouts at home or pick some up from the grocery store! They are great to mix into salads and stir-frys and also make delicious on-the-go snacks. If you purchase products that contain sprouts such as sprouted bread or tortillas, be aware that they may not contain the same amount of nutrients as the raw sprout itself due to the manufacturing process. For a long time, it's been theorized that homemade bone broth can support your health. You've probably heard of the "chicken soup" remedy for colds and flu as bone broths are easy to digest and believed to have healing abilities. This theory is partially back-by science as it's true that homemade bone broth contains bioavailable collagen, and easily digested amino acids, vitamins, minerals, and essential fatty acids, but only in small amounts 6. The type and amount of amino acids and nutrients can also vary based on the type of bones used, how long the broth is cooked, and the amount of processing if it's canned or packaged. The truth is bone broth is not a panacea, there isn't enough scientific research yet to claim bone broth alone will heal your gut, boost your immunity, or cure illness. In fact, most studies have focused on observing the benefits of ingesting isolated forms of collagen or gelatin for skin and joint health, not bone broths specifically for gut health. Bone broths can be a wonderful option to soothe upset stomach and lessen the burden of digestion on your body. |
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