Top 15 Best Foods For Gut Health And Digestion
Our bodies contain trillions of microorganisms that help with digestion and keep our gut healthy.
A healthy gut reduces inflammation, keeps chronic diseases at bay,
and helps maintain a healthy weight. Our lifestyle and eating habits might be hurting,
helping, or balancing the sensitive yet robust gut microbiome. While it is true that some factors
are beyond our control, you can always watch out for what you eat and put into your body.
In today’s video, we will share with you the top 15 best foods
that are incredibly beneficial for gut health and digestion.
From chia seeds, olive oil, beans, and more. Watch till the end to find out more.
#1. Asparagus One of the essentials
for excellent gastrointestinal tract health is dietary fiber. Half a cup of asparagus comprises
1.8 grams of fiber, making up 7 percent of your daily fiber requirement. Asparagus is particularly
rich in insoluble fiber and contains a small amount of soluble fiber. According to a study
conducted in April 2013, insoluble fiber adds bulk to stool and encourages regular bowel movements.
The soluble fiber dissolves in water to form a gel-like substance in the digestive tract,
which feeds the good bacteria in the gut. More beneficial bacteria in the gut means
a boosted immune system and the production of vital nutrients like vitamins K2 and B12.
#2. Artichokes Artichokes are also a high fiber source,
keeping your gut healthy by reducing the risk of certain bowel cancers and alleviating diarrhea
and constipation. Artichokes consist of inulin, a kind of fiber acting as a prebiotic, relieving
symptoms of indigestion such as heartburn, nausea, and bloating. Artichokes also contain a compound,
cynarine, which positively impacts the gut by accelerating gut movement,
stimulating bile production, and improving digestion of good fats.
#3. Chia Seeds The fiber content in chia seeds
is mainly the soluble form and a compound known as mucilage, which accounts for the gluey texture
of moistened chia seeds. Together, these are renowned for lowering LDL (bad) cholesterol levels
and slowing down digestion. It coats your stomach with a gelatin-like substance which promotes the
healthy growth of stomach flora. They are highly versatile, with little flavor to themselves.
You can add them to breakfast cereals, stews, soup, salad, and many more yummy eatables.
#4. Yogurt Yogurt, traditionally made from animal milk,
can help immensely improve gut health, thanks to its probiotic characteristics. You can also
opt for plant-based yogurt, which will give you the same benefits. This slightly fermented food
is an excellent source of healthy bacteria. Ideally, choose yogurt which is sugar-free
and full-fat for extra benefits. You can whip up yogurt drinks and have fruit-topped yogurt
for breakfast for a delicious healthy treat, keeping your gut health intact all day long.
#5. Beans All varieties of beans,
black beans, in particular, are known to enhance gut health by improving intestinal
barrier function and increasing the number of beneficial bacteria.
An animal study conducted in April 2020 suggested that eating black beans increased a cluster of
bacteria in the gut that may result in improved insulin sensitivity. Furthermore, beans also aid
in managing blood sugar levels due to their lower glycemic index than other carbohydrate-rich foods.
#6. Lentils The highly nutritious,
inexpensive lentils are often overlooked when it comes to health benefits. They are packed with
prebiotic fiber, which can support regular bowel movements and the growth of good gut bacteria.
The fiber increases stool bulk, ultimately improving overall gut function. They are high in
protein but low in fat content, making them an excellent food to add to your daily meals. You
can consume lentils in a variety of ways, such as soup, fillings, desserts, and baked goods.
#7. Squash Squash varieties like butternut squash
contain fermentable fibers, which are great for stimulating the colon’s good bacteria.
A single cup of cooked butternut squash consists of 7 grams of fiber,
almost one-third of your daily recommended value. The low-calorie, high-nutrient superfood can also
help with weight loss because fiber increases satiety. A study published in August 2012
concluded that consumption of more fiber could specifically lead to fat loss and a
reduced risk of obesity. Next time, try replacing pasta with spaghetti squash
mixed with meaty sauce for dinner, and you will be surprised with the hearty dish.
We've made it halfway through our list, and we sincerely hope you've enjoyed it so far.
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#8. Leafy Greens Unsurprisingly,
leafy greens are also one of the top foods for better gut health. These are excellent sources
of fiber and many nutrients such as folate and vitamins A, C, and K. Leafy green vegetables
contain sugar compounds that help fuel the growth of healthy bacteria in the intestines. This
substance acts in a similar way to probiotics, which provides a protective barrier between you
and other potentially pathogenic bacteria residing in your gut system. You should incorporate the
versatile leafy greens in your day-to-day meals in any form for a nutritious boost.
#9. Flaxseeds Flaxseeds are commonly consumed
to relieve constipation or boost general digestive health. They are often considered a probiotic food
thanks to their high fiber content which provides nutrition to the gut's microbiome,
linking to boost immunity, alleviate mood, digestion,
and weight loss. The best way to eat them is by grinding whole flax seeds and keeping them
at a cool temperature like in the refrigerator. Add ground flaxseeds to any oatmeal, smoothie,
or yogurt bowl. You can even use them as an egg substitute in vegan baked goods.
#10. Miso Miso is derived from fermented
soya beans and is composed of numerous good bacteria and enzymes. There is limited research
on the effects of miso on the gut. However, in regions worldwide where miso is a staple,
the population has reported better gut health and lesser incidences of bowel problems.
#11. Sauerkraut A study published in the journal Global
Advances in Health and Medicine shows that regular sauerkraut consumption is associated
with healthy digestive flora. It is a fermented, finely chopped cabbage packed with fiber,
probiotics, and vitamins. Due to the fermentation process, the bacteria eat all the unhealthy sugar
and increase the probiotic level, which helps with digestion and improve overall gut health.
It is a quick and economical meal that can be conjured up anytime at home.
#12. Olive Oil
Olive oil contains fatty acids and polyphenols, making gut bacteria and microbes thrive.
They work to lower gut inflammation by reducing the abundance of pathogenic bacteria and
stimulating the growth of good bacteria. It helps with indigestion and also benefits your pancreas
indirectly. You can splash some olive oil in salad dressings or drizzle it over cooked vegetables.
#13. Peas As discussed earlier, gut bacteria love
fiber and need lots of it to thrive and flourish. Like other fruits and vegetables, peas are also
rich in insoluble and soluble fiber to keep your digestive system balanced and healthy. It is also
rich in antioxidants which neutralize the free radicals and reduce damage and inflammation.
#14. Roquefort Cheese This “stinky, live, runny” French cheese
boosts your gut bacteria. However, be sure to consume in moderation as it is high in calories.
As with other fermented foods, cheese delivers probiotics with a high calcium
content for strong bones. The rich, tangy cheese has anti-inflammatory compounds,
which work at their best in acidic environments like the human gastrointestinal tract. Roquefort
cheesecake is eaten with fruits, a variety of nuts, fresh baguettes, crackers, or salad.
#15. Ginger and Garlic This powerful duo has antibacterial
and antifungal features which can regulate the production of stomach acid, eliminate ‘bad’
bacteria, balance yeast in the gut, and stimulate the digestive system to keep food moving smoothly.
Garlic contains inulin, a functional fiber that feeds good bacteria in your gut. Basically,
It acts as a fuel source, allowing good bacteria to function better, thus
improving and healing gut health. Garlic is a delicious flavoring
to season savory foods. You can add fresh ginger to stews, soups, or stir-fried meals.
Gut health is a crucial aspect of your overall health. If for any reason, your gastrointestinal
tract is not doing too well, it will reflect on your overall body health with issues like
skin problems, insomnia, and fatigue. You should eat a wide range of nutritious,
yummy foods like fruits, vegetables, beans, and whole grains to maintain a healthy microbiome.
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