Food Categories To Eat To Boost Gut Health
“Let food be thy medicine, and let medicine be thy food.” — Hippocrates
The gut is home to over a trillion bacteria — some good, some bad. Collectively called the gut microbiome, gut microbiota, or gut flora, these bacteria send vital signals to your entire body and affect how you feel, think, and experience day-to-day life.
If your gut microbiota is functioning at its optimum, you’ll feel lively and energetic and have a healthy bowel movement. An imbalance in bacteria can result in gut issues manifesting as fatigue, skin problems, and headaches.
Several factors contribute to poor gut health. These include stress, genetics, medication, and poor nutrition. A diet rich in processed and sugary food can alter gut bacteria and cause inflammation.
To reverse this condition, you’d have to consume gut-friendly foods. These include probiotic, prebiotic, and nutrient-rich foods. They help create diversified bacteria so you can continue living a fulfilling life. If you’re wondering which foods to eat to boost your gut flora, carry on reading this post.
Why Gut Health Is Important
Maintaining a healthy gut is vital to holistic health. When harmful bacteria override good bacteria, it can lead to gut issues like lactose intolerance, irritable bowel syndrome, gas, small intestinal bacterial growth, and constipation.
Having a diversified and balanced gut microbiome helps nourish the gut’s lining. This can potentially:
- Reduce your risk of cancer.
- Regulate inflammation.
- Relieve constipation.
- Assist with nutrient absorption.
So, how can you correct your gut microbiome? It all starts with eating gut-friendly foods.
5 Food Categories To Boost Gut Health
Certain food groups have been found to promote gut health. They comprise live bacteria that help remove harmful bacteria. Some foods contain fiber and nutrients, helping to protect and nourish the cells lining your gut. Here’s a look at each of these.
1. Probiotic Foods
Probiotics are live organisms that enhance and restore the health of your gut microbiome. They also create enzymes so you can better digest your food. Fermented foods are the best source of probiotics. They contain live cultures — Streptococcus and Lactobacillus, that nourish your gut and help with nutrient absorption. Examples of probiotic foods include:
- Yogurt
- Kimchi
- Kefir
- Miso
- Dosa
- Sauerkraut
But not all fermented products have probiotic properties. For food to be considered probiotic, they have to be safe for human consumption, have sufficient living bacteria — typically Lactobacillus — that survive processing, and contain bacteria that benefit human health.
Because probiotics are living organisms, they need nourishment to survive and thrive. In comes prebiotics.
2. Prebiotic Foods
Foods that feed your gut bacteria are known as prebiotics. They stimulate and enhance the activity of your microbiome, potentially improving your health. They also promote the growth of beneficial bacteria — Bifidobacteria. Bifidobacteria assist in the production of B vitamins and antioxidants. They also protect against pathogens.
Prebiotics are mainly found in high-fiber foods that can’t be broken down by your digestive enzymes. When these foods get to your large intestine, they get fermented by gut bacteria. When looking to add more prebiotics to your diet, consider:
Whole grains
- Oats
- Barely
- Quinoa
- Bran
- Brown and wild rice
Legumes and Bean
- Chickpeas
- Green peas
- Pulses
- Lentils
3. Fruit and Vegetables
Fruit and vegetables are rich in fiber and phytonutrients. Consuming phytonutrient-rich food prevents the growth of pathogenic (disease-causing) bacteria. They also prevent intestinal inflammation and stimulate the growth of beneficial bacteria — Bifidobacteria.
Below are examples of fiber and phytonutrient-rich produce that promote gut health.
Fruit
- Berries
- Pears
- Apples
- Bananas
- Grapefruit
- Watermelon
Vegetables
- Leeks
- Okra
- Artichokes
- Leafy greens
- Onions
- Chicory
- Garlic
- Asparagus
4. Herbs and spices
Besides the love of spicy and earthy herbal foods, there’s an even more fantastic reason to add herbs and spices to your meals. These botanicals are rich in polyphenolic compounds that promote helpful bacterial growth, Ruminococcaceae. Ruminococcaceae helps in the production of short-chain fatty acids (SCFA) like acetate and butyrate. SCFAs reduce inflammation, protect your colon’s lining, and increase your small intestine’s ability to absorb nutrients.
Regular consumption of herbs and spices can sustain your gut’s integrity. A study of 54 adults found herbs and spices increased bacteria diversity after 4–8 weeks of consumption.
Common herbs and spices that support gut health include:
- Ginger
- Cumin
- Basil
- Turmeric
- Thyme
- Rosemary
- Basil
- Cinnamon
- Fennel
- Cardamom
5. Healthy fats
A high-fat diet creates an imbalance of bacteria. Eating too much saturated fat can alter the bacterial ecosystem in the gut and cause inflammation. But omega-3 polyunsaturated fatty acids can support digestive health. They increase beneficial bacteria, Bifidobacteria, and Lactobacillus while suppressing inflammation causing E.Coli.
Below are some sources of healthy fats:
- Avocados
- Olives
- Wild-caught fish
- Nuts and seeds
That’s not all. These fats can promote bone, brain, and heart health.
Takeaway
Maintaining a healthy gut is vital to having a fulfilling life. Processed foods tend to be hard on the body and can cause inflammation. The result is a myriad of digestive disorders like irritable bowel syndrome and lactose intolerance. Digestive disorder symptoms often present themselves in ways we tend to overlook — gas, fatigue, and headaches. When these symptoms go on longer than normal, to the extent that they cause discomfort, it’s best to readdress your diet.
By consuming probiotic, prebiotic, and nutrient-rich foods, you’re one step closer to restoring your gut flora. These foods rejuvenate and enhance helpful bacteria so you can live a healthier life.
What foods have you included in your diet to help diversify and balance your gut bacteria? Share your experiences in the comments!
