5 Foods That Promote Gut Health

Our digestive system is home to a community of microorganisms ( gut microbiome). A healthy gut requires a balanced gut microbiome. Only then does it stimulate proper nutrient absorption and digestion and ensure overall gut health.

A healthy gut is the foundation of your health, as the gut impacts everything from your heart to your well-being. A healthy gut means reduced risk of chronic disease, stronger immunity, and improved mental health. Good gut health affects brain health, promotes mental wellness, and supports a healthy mood.

Diet is one of the essentials that affect the gut and overall human health. The foods we consume daily are significant in gut health. Experts at Health Today suggest consuming whole foods, especially fiber-rich and fermented foods, for good gut health.

5 Best Gut-Healthy Foods To Eat

As mentioned earlier, your daily diet affects your gut health. Here are the five best gut-healthy foods you should consume:

1 - Fermented Foods

Probiotics are the good bacteria residing in the gut microbiome. You can consume probiotics in the form of live-action cultures found in naturally fermented eatables like yogurt, kefir, and kombucha. These foods stimulate the concentration of probiotics in the gut microbiome, affecting overall health.

Some other fermented foods are fish sauce miso, sauerkraut, kimchi, and tempeh.

2 - Fibrous Foods

Fiber foods ensure good gut health, make you feel full for longer, and decrease cholesterol levels. Fiber is beneficial for gut microbes – especially an indigestible type of fiber called prebiotics. Probiotics, the good bacteria, need to consume prebiotics in small amounts.

Some good sources of fiber foods (including prebiotics) include asparagus, artichokes, beans, bananas, garlic, lentils, leeks, oats, whole grains, and wheat bran.

3 - Omega-3 Fatty Acids

Omega-3 fatty acids have numerous health benefits. They are known to improve gut health. Omega-3 fatty acids improve heart health, reduce inflammation, and reduce depression signs.

Fatty fish and shellfish are the best sources of omega-3 fatty acids. Some other good sources are anchovies, mackerel, mussels, sardines, and wild salmon.

4 - Plants

Add veggies, especially greens, to your diet. This simple change would dramatically help your gut health. Health experts recommend consuming a diverse plant-based diet. For example, the Mediterranean Diet is simple and easy to follow. It contains sufficient fiber and nutrients essential for gut bacteria.

5 - Vitamin D Foods

Also called the sunshine vitamin, Vitamin D helps us in many ways. It improves bone health, supports the immune and nervous systems, and boosts the growth of healthy gut bacteria. Eggs, mushrooms, vitamin D-fortified milk, salmon, sardines, and mushrooms are good sources of Vitamin D.

Additional Factors That Influence Your Gut Health

Here are a few factors that impact your gut health:

• Stress increases intestinal permeability. This occurrence is called the leaky gut. This leads to the imbalance of increased bad bacteria in the gut.
• Consuming sugar and processed food in excessive amounts harms the beneficial bacteria present in the gut and leads to inflammation all over the body.
• Prolonged use of antacids and antibiotics decreases B12 within the gut, which is crucial for brain function, energy, and cell production. They kill the good bacteria as well. Always consult with a physician before usage.

What Factors Affect The Health of Our Gut?

It is essential to make wise dietary choices to ensure a healthy gut. Not focusing on your diet can wreak havoc on your gut.  

Knowledge of the worst foods for gut health can prevent gut issues and ensure overall good health.

Below are the factors that could significantly impact your gut health:

Artificial Sweeteners

Artificial sweeteners contribute to digestive problems as they can upset the balance of bacteria in the gut.

Alcohol

One can suffer from decreased immunity and digestive problems due to excessive alcohol consumption. Also, high amounts of alcohol can harm the gut microbiome.

Gluten

A protein found in barley, rye, and wheat, gluten can cause gut inflammation in people suffering from celiac disease or non-celiac gluten sensitivity.

Fried Food Items

Fried foods contain high amounts of unhealthy fats, which can cause inflammation and harm your gut microbiome.

High-fructose Corn Syrup

It is a highly processed sugar that can disrupt the balance of bacteria in the gut. Also, it leads to inflammation.

Processed Foods

Processed foods contain high amounts of preservatives, unhealthy fats, and additives that harm the gut microbiome.

Red Meat

Consuming red meat frequently leads to inflammation and increases the risk of colon cancer.

Refined Sugar

One can suffer from a disrupted balance of bacteria, digestive issues, and inflammation due to consuming refined sugar.

Bottom Line

You must understand that gut health is unique to each individual. What is advantageous for one person may not yield results for another. Gut health is responsible for digestion, absorption of nutrients, and overall well-being. Good gut health reduces risks of chronic diseases, boosts brain health, and increases immunity.

If you have concerns regarding gastrointestinal health, you should consult a healthcare professional. They will devise a personalized plan for maintaining a healthy gut and address your health issues.