Foods to Improve Gut Health
Our daily diet has an important impact on our health, and this is where gut flora plays a big role. Eating foods that improve gut health can improve digestion and absorption, reduce inflammation in the body and promote weight loss.
Through the previous article “Relationship between leaky gut and weight gain“, we understand the harmful effects of leaky gut on the body, so what foods are good to eat to improve our gut health?
We all know that an unhealthy diet or regular use of antibiotics can make the harmful bacteria living in the gut increasingly powerful, which can disrupt the gut micro-ecological balance and not help you maintain normal metabolism, a healthy immune system, and a sharp mind. Chronic inflammation in the body can in turn lead to many diseases including obesity, heart disease, and cancer.
Studies have shown that eating more probiotic foods can help nourish gut microbes and promote gut health.
What Are Probiotics and What Are Their Health Benefits?
Probiotics are active microorganisms that live in the digestive tract and promote health by improving or restoring the balance of gut flora. Research has shown that gut microbes play an important role in regulating our physical health, mental health, and weight.
The benefits of probiotics include:
- Helping to restore the natural balance of gut bacteria
- Helping to prevent and treat diarrhea
- Helping to improve mental health, such as depression and anxiety
- Promotes heart and brain health
- Relieves certain skin irritations
- Helps reduce symptoms of gut disorders such as ulcerative colitis, IBS, and necrotizing small bowel colitis
- Helps strengthen the immune system
- Helps reduce weight and eliminate belly fat
You can supplement probiotics by eating more foods or dietary supplements that promote gut health.
15 Foods That Promote Gut Health
The following foods can increase the beneficial bacteria in your gut and protect your gut health.
1. Sauerkraut and kimchi
Sauerkraut is fermented cabbage, which can provide the body with a large number of beneficial bacteria. The high fiber content of cabbage can reduce bloating and indigestion. In the process of making kimchi, the vegetables are fermented to not only add flavor but also promote the growth of probiotics in the intestines. Korean kimchi, like the one we know so well, contains high amounts of fiber and strong antioxidants that can detoxify the body.
2. Asparagus
Asparagus works similarly to prebiotics in that it contains high levels of indigestible fiber inulin, which feeds healthy bacteria such as bifidobacteria and lactobacilli. Asparagus is also rich in B vitamins and anti-inflammatory and antioxidant agents, which are key ingredients in fighting inflammation in the body.
3. Pineapple
Pineapple contains pineapple protease, which acts as a digestive agent that helps break down proteins from large molecules into smaller peptides. Pineapple protease slows pain and inflammation throughout the body (especially in sinus tissue) and reduces the secretion of pro-inflammatory cytokines, which can damage the lining of the intestines.
4. Onion
Raw onions contain the strong antioxidant quercetin, which is a great source of prebiotics that fight harmful free radicals in the body. Onions also contain chromium (which promotes insulin production) and vitamin C (which boosts the immune system). Eating more onions is very beneficial to improve body resistance and protecting cardiovascular health.
5. Garlic
Garlic is also a quality source of prebiotics, rich in inulin content, which increases beneficial bacteria in the gut tract and fights harmful bacteria. Garlic contains a large number of nutrients including manganese, vitamin B-6, vitamin C, selenium, and many active compounds, such as allicin. Human allicin is an anti-inflammatory substance and is especially highest when garlic is crushed. So to make better use of the health benefits of garlic, it is best to consume it raw and chopped.
6. Bone broth
We generally know that drinking bone broth is good for calcium, but it has a more important role to play: protecting the lining of the intestines, enhancing immune system function, and fighting inflammation. Bone broth contains large amounts of collagen, gelatin, amino acids, proline, glutamine, and arginine, as well as many other minerals. These help prevent chronic inflammation and improve immunity.
7. Apple cider vinegar
Apple cider vinegar helps us digest and break down food by stimulating the secretion of digestive juices and increasing stomach acid. Its antibacterial and antiviral effects can reduce harmful bacteria in the gastro guy tract and maintain micro-ecological balance. There are many other benefits of apple cider vinegar, such as regulating blood sugar balance and helping to lose weight.
8. Ginger
Ginger can relieve stomach discomfort, such as nausea, stomach chill, stomach cramps, etc. It is a natural source of vitamin C, magnesium, potassium, copper, and manganese, which can help digestion, prevent bloating and prevent gut infections.
9. Dandelion
Every spring, large patches of dandelion can be seen everywhere in the fields. It can be said that it is the most readily available green natural food. Dandelion is rich in vitamin A, vitamin K, calcium, iron, fiber, antioxidants, and prebiotics, making it one of the most powerful foods for detoxification and helping us to maintain a strong and healthy body.
10. Yogurt
When we think of probiotics, the first thing that comes to mind is yogurt. Yogurt contains very high levels of probiotics, especially in grass-fed, full-fat, and unsweetened yogurt. Drinking more yogurt helps to destroy harmful bacteria in the intestine, increase the number of beneficial bacteria, and help digestion.
11. Coconut oil
Coconut oil is a medium-chain fatty acid that has antibacterial and antiviral properties. It contains lauric and caprylic acids that can restore and balance stomach acid levels while eliminating harmful yeast and bacteria. Coconut oil’s anti-inflammatory properties protect gut health. At the same time, it is an important member of the ketogenic and low-carb diet, the addition of such healthy fats in the daily diet will improve the efficiency of weight loss.
12. Foods rich in high fiber
Many foods contain a lot of fiber, such as apples, bananas, celery, beans, etc. The dietary fiber in these foods helps prevent constipation, hemorrhoids, and digestive disorders. In addition, more high-fiber food can also prevent diabetes, heart disease, and obesity.
13. Blueberries
In fact, not only blueberries, a variety of brightly colored fruits or vegetables, such as pomegranates, strawberries, cranberries, carrots, etc., are the main source of anthocyanins. Anthocyanins are a strong antioxidant with many health benefits, especially in protecting cardiovascular health. However, it is not easily absorbed completely in the digestive tract, and the beneficial bacteria in the gut tract love anthocyanins, and the remainder is used to nourish and multiply the beneficial bacteria for a healthier digestive tract.
14. Avocado
Avocado is a quality source of healthy fats, and in addition to that, it increases butyrate in the digestive system. Butyrate has anti-inflammatory and immunomodulatory properties that are very beneficial to the gastro gut tract and human health.
15. Chia seeds
Chia seeds are an excellent source of dietary fiber, which enters the stomach and forms a gelatin-like substance that plays a protective role for the gastric mucosa. At the same time, its role and prebiotics can help the growth and reproduction of beneficial bacteria in the gut tract, and the right amount of chia seeds can prevent constipation.
Dietary Principles to Protect Gut Health
- Drink more water
Replenish enough water, not only can promote metabolism, help the body detoxify. It can also shorten the time feces stays in the intestines and reduces toxins being absorbed, which in turn can prevent and relieve constipation.
- Healthy diet
Eat more foods that can improve gut health and less high-sugar and deeply processed foods, These foods can easily cause gut flora imbalance and cause body inflammation.
A low-carb diet with natural fruits and vegetables and good fats can ensure the body’s supply of essential dietary fiber, protein, and fat. Many anti-inflammatory foods are included in the low-carb recipes.
- Eat slowly and chew carefully
The fact is that you can’t get a lot of money from the company. Chewing slowly can increase the secretion of saliva and digestive enzymes, making the nutrients in the food more easily absorbed, and can protect and promote the health of the gastro gut tract.