Eating for gut health -
Gut-supporting foods increase the type and number of beneficial gut microbes, reduce the growth of harmful bacteria, increase the production of anti-inflammatory compounds, like SCFAs, support immune function, and strengthen the integrity of the gut wall to keep harmful compounds out of the bloodstream.
Some foods counter these positive effects within the gut, which may lead to weakened immune function, digestive illnesses, and even increased chronic disease risk. Wiertsema SP, Van Bergenhenegouwen J, Garssen J, Knippels LMJ.
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Epub Oct Juul F, Vaidean G, Parekh N. People tend to think that probiotics are the over-the-counter supplements your doctor may recommend to counteract the negative effects of an antibiotic.
But probiotics are those good gut bacteria. When purchasing these foods at your local market or grocery, the key is to make sure you buy them from the refrigerated section.
Heat kills many types of bacteria—both bad and good—so most probiotic foods are refrigerated. You'll also want to read the ingredients labels to ensure that you choose a brand that includes live active cultures.
When asked about supplements, Williams explains that while they may not harm, the research is inconclusive about their effectiveness. 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. There are plenty of good reasons to minimize refined sugar intake.
One compelling reason is that too much sugar eliminates healthy gut bacteria, which can cause inflammation in the body—opening the door to bigger health problems. Also, refined sugars are rapidly digested by the first part of the small intestine, spiking your blood sugar and leaving the rest of your gut microbes hungry.
Refined sugars include sucrose table sugar , high-fructose corn syrup, agave syrup despite its marketing , sweetened beverages like soda. Industrial meat producers routinely administer antibiotics to their livestock to treat disease in the confined, crowded spaces where the animals are raised.
For this and a variety of other reasons, we recommend steering clear of meat produced factory-style on a massive scale, including: industrial beef, industrial poultry, industrial pork you get the idea.
Simple carbs, empty calories, processed carbs—call them what you will, refined grains are stripped of their fiber, and most of their vitamins and minerals too.
Some common refined grains: white flour, white bread, white rice; pastries, pastas and snacks made with white flour. A study in the UK found that artificial sweeteners can promote pathogenic changes in certain gut bacteria.
Another study explored the effect of a dozen different sweeteners on the gut microbiome, and concluded that many were highly likely to raise the risk of both inflammation and glucose intolerance, which increases risk of diabetes and heart disease. Steer clear of artificial sweeteners, including saccharin, sucralose and aspartame, as well as artificially sweetened drinks.
Eat too much meat and high-fat dairy and the microbes in your gut will change. That might not be the best thing for your gut health.
According to a Harvard study , volunteers who ate an animal-based diet started to develop an abundance of Bilophila—microbes that like bile—to adapt to the bile needed to break down all that fat.
Kind of gross, to be sure, but also a problem because Bilophila can cause inflammation. Try to minimize animal products, especially fatty meats bacon, ribs, salami, pork rinds and cheeses. They may also be rough on your microbes, according to a study reported in Diabetes Care.
In the study, a test group that ate fried meat ended up with less diverse gut microbiota than the control group, with impaired blood-sugar balance and higher toxin and inflammation levels. Hang on to those microbes by avoiding fried meat, like chicken-fried steak; french fries; corn dogs; doughnuts and other fried desserts.
Variety is the spice of life—and the preferred diet of your various gut bacteria. Skip to content. Patagonia Worn Wear Provisions.
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