Is it true that certain foods for gut health exist and that they actually repair your digestive tract and overall health? The answer is a resounding YES, according to research.
The gut microbiome plays a critical role in your health and well-being - it helps digest the food you consume, which provides your body with energy and aids in nutrient absorption.
1. Fermented Foods
Fermented foods are probiotic-rich foods containing strains of beneficial bacteria that, when ingested, can help balance your gut microbiome.
Examples of fermented foods include:
| • | Sauerkraut (fermented cabbage) |
| • | Yogurt |
| • | Kefir (fermented milk) |
| • | Tempeh |
| • | Kimchi |
| • | Kombucha |
Many fermented foods contain high amounts of lactobacilli, a type of bacteria shown to provide numerous health benefits.
For example, people who consume a large amount of yogurt appear to have more lactobacilli in their intestines. In addition, these individuals have fewer Enterobacteriaceae, a type of bacteria linked to inflammation and several chronic conditions.
It has also been demonstrated that yogurt may improve the composition and functionality of the microbiome.
However, not all yogurts are beneficial for gut health. For optimal gut health, ensure the label states "contains live active cultures."
Another fermented food that may help balance gut bacteria is fermented soybean milk. Studies have shown that fermented soybean milk promotes the growth of beneficial bacteria, such as Bifidobacteria and lactobacilli while decreasing the amounts of other harmful strains.
2. Prebiotic Foods
In prebiotic foods, complex carbohydrates like inulin, an insoluble fiber) are fermented in the lower colon, producing metabolites known as short-chain fatty acids that feed and nourish the beneficial cut bacteria.
The cells in our intestinal lining absorb these short-chain fatty acids and use them as their primary source of nutrients. Thanks to short-chain fatty acids, such as butyric acid.
Prebiotic foods include:
| • | Oats |
| • | Bananas |
| • | Asparagus |
| • | Onion |
| • | Sweet potatoes |
| • | Chickpeas |
| • | Broccoli |
| • | Cauliflower |
| • | Artichokes |
| • | Almonds |
| • | Nuts |
3. Berries
Fruits like berries are among the healthiest foods you can consume.
No matter what type of berry you choose, they all share one characteristic in common: they keep your gut healthy. These fruits contain anti-inflammatory properties, such as antioxidants, which help reduce inflammation in the GI tract.
According to a review published in the Journal of Food and Function in 2020, berries can reduce gut inflammation symptoms.
Furthermore, berries contain prebiotics and are among the highest sources of vitamin C of any food, which can improve the gut barrier, improve nutrient absorption, and provide protection against certain toxins.
Examples of delicious gut-healing berries include:
| • | Blueberries |
| • | Blackberries |
| • | Strawberries |
| • | Acai berries |
| • | Goji berries |
| • | Elderberries |
| • | Cranberries |
| • | Raspberries |
4. Foods Rich in Soluble Fiber
During digestion, soluble fiber absorbs water and creates a gel consumed (fermented) by bacteria in the lower colon. These bacteria then excrete postibotic metabolites like butyrate or butyric acid shown to provide numerous digestive and overall health benefits.
According to a review of studies published in The Lancet, eating high-fiber foods like these can also protect you from obesity and developing chronic conditions like cardiovascular disease, type 2 diabetes, hypertension, and some types of cancer.
Examples of foods high in soluble fiber include:
| • | Bananas |
| • | Oatmeal |
| • | Apples (with skin) |
| • | Oranges |
| • | Plums |
| • | Prunes |
| • | Figs |
| • | Grapefruit |
5. Ginger
There are numerous surprising health benefits associated with ginger.
Ginger is known for its ability to relieve nausea and upset stomachs, as well as other digestive concerns. In addition, gingerol, a natural substance with anti-inflammatory and antioxidant properties, is also present in the root, helping to stimulate the digestive tract.
6. Salmon and Other Fatty Fish
One of the most common gut problems stems from inflammation.
Inflammation is caused by the release of white blood cells and other compounds that help protect you from infection. Of course, you benefit from this reaction when you have an infection. Still, sometimes your body goes into a state of widespread inflammation even when no infection is present, dispersing inflammatory chemicals such as cytokines throughout the body.
Several gastrointestinal conditions are associated with this process, including irritable bowel syndrome, ulcerative colitis, and Crohn's disease.
Food rich in omega-3 fatty acids, such as salmon, can assist in reducing this inflammation. In addition, omega-3s play an essential role in the body's natural antioxidant, and anti-inflammatory pathways, which may also support a healthy gut.
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Yours in good health,
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