Listen to your gut - 5 foods that improve gut health
Gut health is more important than some people realize. The human body contains trillions of microorganisms which confer several benefits to humans. If your gut bacteria are out of balance, it can contribute to many poor health conditions.
So, how can you keep your gut microbes happy? A number of factors influence your gut microbiota, and your diet is one of them. Eating a balanced, nutritious diet and minimizing highly processed foods is great for your gut and overall health.
Here are some of the best foods you can consume to improve your gut health.
High fiber fruits and vegetables
Fruits and vegetables are high in fiber, both soluble and insoluble. Our digestive system is not able to absorb all of this fiber, but this is where our gut bacteria help us out. These microorganisms within our digestive system break down the fiber from the fruits and vegetables that we eat. This enhances our digestion and can help to regulate metabolism.
Soluble fiber is found in many foods, including the soft areas of fruits and vegetables and in fruit skins. Insoluble fiber is contained in several types of food, including within the cell walls of plants such as whole grains and vegetables.
Dietary fiber, both soluble and insoluble, helps promote a diverse and balanced gut microbiome. When gut bacteria break down fiber, they create helpful substances that support digestive health and overall wellbeing.
Examples of high fiber fruits and vegetables include
- Blueberries
- Raspberries
- Artichokes
- Broccoli
- Chickpeas
- Kidney, pinto, and white beans
- Nuts and seeds
Fermented foods
The bacteria in your gut convert the sugars in the food you eat into organic acids or alcohol. Fermented foods help to improve the composition of your gut microbiota.
Fermented foods include kimchi, sauerkraut, kombucha, yoghurt, and tempeh. These foods are rich in lactobacilli, a beneficial bacteria found within your gut. Microbial diversity in the gut, which may include lactobacilli, is associated with a reduced risk of disease.
Consuming a variety of fermented foods as part of a balanced diet may support gut health. Prebiotic compounds, found within both fermented and non-fermented plant-based foods, encourage the growth of helpful gut bacteria, support the immune system, and improve digestive health, among other benefits.
Almonds
Almonds feed the beneficial bacteria in your gut. They also contain vitamin E, which acts as an antioxidant to reduce oxidative damage within your cells. Vitamin E has been shown to reduce inflammation in the body. A lower level of inflammation is linked to better health prospects.
Almonds have also been shown to increase butyrate levels. Butyrate is a short-chain fatty acid that can be used by the beneficial bacteria in your gut, contributing to improved gut microbiome composition and improved digestion and metabolism.
Whole grains
Whole grains contain a lot of fiber. As with fruits and vegetables, this fiber can be fermented by the gut microbiota. Whole grains enhance the growth of the ‘good’ bacteria such as Bifidobacteria and Lactobacilli and inhibit the growth of the potentially harmful bacteria such as Clostridium in your gut.
Eating whole grains has also been shown to reduce inflammation, which is linked to better gut health.
Cocoa and dark chocolate
Cocoa and dark chocolate contain polyphenols, which are plant compounds that humans do not easily digest. However, when they enter the colon, your gut microbes can break them down into absorbable components and enter our bloodstream through the intestinal wall. Polyphenols have been shown to have a positive influence on gut microbiota.
Cocoa also contains antioxidants, which reduce oxidative stress and inflammation within the body. Just remember, chocolate also has saturated fat and sugar so it is important to enjoy it in moderation. When possible, reach for dark chocolate which has a higher concentration of cocoa and less sugar and fat.
Keeping a healthy gut is incredibly important for your overall physical and mental wellbeing. Make sure to include some, if not all, of the foods above to keep your gut microbes happy.