Food for supporting gut health

Food choices can play an important role in supporting your gut health. In turn, a healthy gut allows you to break down your foods and absorb necessary nutrition effectively. A healthy gut may also influence heart, mood and brain health.

If your gut is in dysbiosis (imbalanced or not optimal), making positive dietary changes may help to restore balance. Enjoying a balanced diet rich in vegetables and fruits while trying to minimize processed foods high in fat, sugar or salt may help promote better gut health. Here is a list of other food you may want to add to your diet.

Fiber

Dietary fiber fuels the bacteria in your colon, which are essential microorganisms for digestion, immunity and vitamin production. It also promotes regularity, preventing constipation. In addition to fruit and vegetables, fiber is found in whole grain products, beans, peas, legumes, nuts and seeds.

Probiotics

Probiotics are beneficial bacteria, such as Bifidobacterium or Lactobacillus. They are found naturally in the human gut but are also present in certain foods. Consuming these foods may help restore balance in your gut microbiome if the levels of good and bad bacteria are disrupted. Probiotic foods include yogurt, kefir, sauerkraut and kimchi.

Prebiotics

Prebiotics are fibers that probiotic bacteria require to thrive. Consuming foods like garlic, onions, leeks, asparagus, bananas and whole grains can help provide your gut bacteria with prebiotic fibers to perform their essential functions.

Fatty or oily fish

Omega-3 fatty acids are polyunsaturated fatty acids that are abundant in certain types of fish, such as salmon, sardines and anchovies. These fatty acids have anti-inflammatory effects that can promote better gut health.

Ginger, cinnamon, and turmeric

Ginger, cinnamon, and turmeric spices have anti-inflammatory properties and may help to calm down inflammation in the digestive system.