Almost everything starts with our gut health. Gut controls our digestion, mood, bowel movements, immunity, and even our skin conditions. It is one of the most important aspects of our body to combat chronic illnesses and provide proper nutrition for all organs. Intestines are filled with trillions of different types of microbes that are always working together to maintain proper absorption of nutrients, digestion, and protection. This environment in the gut is known as a gut microbiome. A healthy gut microbiome is essential to maintain a healthy body.
1.Lean Protein
Lean proteins are something that people withsensitive bowels should strictly stick to as it is best to avoid foods that are rich in fat, including fried foods. Foods with high amounts of fat trigger contractions of the colon, and red meat has high-fat content. Hence, lean meat is a healthier option to choose from. Experts also say that red meat promotes bacteria in the colon that leads to an increased risk of clogged arteries due to a chemical release.
2.Banana
Bananas are a very budget-friendly option to nourish the gut. This is one of the best fruits that aids in proper digestion.They contain inulin which is a type of fiber that is soluble and acts as a prebiotic that helps feed the good bacteria.When dealing with gastrointestinal symptoms that are uncomfortable like constipation, diarrhea, or stomachache including bananas in the diet can help relieve these symptoms as it improves stool consistency and overall bowel function.
3.Green Leafy Vegetable
Green Leafy Vegetables like spinach, are sources of fiber and nutrients like folate, vitamin C, vitamin K, and vitamin A which are excellent and maintain good gut health and eyesight. Research shows that leafy greens contain specific sugars that help healthy gut bacteria to grow. Eating high amounts of leafy greens leads to an enhanced gut microbiome.
4.Oats
There are innumerablehealth benefits to oats as they are packed with beta-glucans, a type of soluble fiber that leads to the formation of a gel-like substance that glides slowly through the digestive tract and helps maintain the stability of energy levels. Fiber in oats plays an important role in maintaining blood sugar levels, which plays a role in gut healthin preventing imbalanced gut and blood sugar levels.
5.Bulgur
This is a grain popular in Middle Eastern cuisine, and countries like Pakistan and India. This grain consists of starch that is highly resistant and acts as a good prebiotic which is beneficial to the gut microbiome. This is a great alternative to rice, as it has more fiber and is lower in carbohydrates. The whole grain consists of a nutty flavor.
6.Lentil
Lentils have a wide variety and consist of nutrients like folate, iron, B vitamins, and resistant starches that help our gut and feed the good bacteria like a prebiotic, after fermenting in the large intestine. Lentils keep hunger at bay as they keep us full for longer periods and in addition, support the gut microbiome. Nutrients in Lentil also enable improved bowel movements.
7.Berries
From blueberries to raspberries and strawberries, berries have so many varieties to choose from. It is one of the healthiest fruits you can consume as it keeps the gut in check. These fruits contain disease-fighting properties like antioxidants which help in the reduction of gut inflammation. These fruits are also rich in prebiotics and have high levels of vitamin C which improves the gut barrier and nutrient absorption and offers a barrier against toxins.
8.Yogurt
Yogurt comes is one of the best foods for gut health.It is rich in live microorganisms that act as probiotics to help in the proper and healthy maintenance of the gut microbiome.It also acts as an excellent probiotic against symptoms like bloating, gas, constipation, or diarrhea. All yogurts don’t contain live probiotics, so it is important to read the label on the yogurt and choose the ones that do contain active or live cultures to reap its full benefits. Yogurt with simple ingredients should always be our first choice.
9.Sauerkraut
Sauerkraut is the addition we can make to take any dish to the next level as it has a distinct tangy taste and crunchy texture. We can use it on sandwiches and salads. The primary reason to love sauerkraut is the many health benefits it provides for the gut. Sauerkraut consists of fermented cabbage that is rich in probiotics to support gut health. During the fermentation process, microorganisms in the cabbage digest natural sugars into carbon dioxide and organic acids. This helps in the breakdown of nutrients in food, making them easier to digest.
10.Pears
This pale yellow or green fruit is rich in antioxidants, vitamin C, and vitamin K which helps support immunity, heart health, eye health, and digestion. These fruits contain fiber, both soluble and insoluble which are essential for digestionas they help in regular bowel movements.
11.Black Bean
Whether in a soup, dip, salad, curry, or side dish, beans are one of the best foods for gut health as they are rich in protein and fiber.In a cup of cooked black beans, about 15 grams of fiber can be found. Black Beans have high amounts of resistant starch and act like a prebiotic during the process of digestion to nourish the good bacteria. But not everyone can tolerate beans in the same way, so if they are difficult to digest it is advised to soak them overnight in water.
12.Tempeh
This food has a tangy taste and nutty texture. Including Tempeh in our diet is a great way to introduce good bacteria to the gut.This is a plant protein that is fermented soybean. It consists of both probiotics and prebiotics that positively enhance the gut microbiome. One precaution while cooking with tempeh is to cook on low heat to prevent diminishing the benefits of the above-mentioned components.
13.Ginger
This medicinal plant has an abundance ofhealth benefits. Ginger can provide relief to an upset stomach and other digestion concerns such as nausea and vomiting.The root also helps to stimulate the digestive tract due to the presence of gingerol, a natural anti-inflammatory and antioxidant substance. The best way to consume ginger is to brew soothing and aromatic ginger and honey tea.
14.Avocado
This green fruit is high in fiber and essential nutrients, such as potassium. Potassium is crucial for healthy digestive function. It’s also low in fructose and causes less gas. But since it is also high in fats we should eat it in moderation.
15.Kimchi
This is a Korean dish consisting of cabbage and Korean red chili powder known as Gochugaru. This dish is also fermented and is a spicy Korean cousin of sauerkraut. It has added scallions, radishes, and shrimp to give it more flavor and texture. Kimchi also maintains a healthy gut microbiome.
16.Kefir
This is a drinkable yogurt made with kefir grains, which are colonies of yeast and lactic acid bacteria, that lead to fermentation of the sugars in milk, giving it a thicker consistency and sour flavor. Similar to yogurt, this fermented drink is packed with probiotics, as long as the milk is pasteurized before the fermentation. Pasteurization before fermentation guarantees the presence of live and active probiotics. It is always better to purchase plain kefir instead of flavored ones with artificial flavors and additives. Kefir can also be easily made at home.
17.Kombucha
This Korean tea is made by using a symbiotic colony of bacteria and yeast into the tea. It requires fermentation for a week or more. During this process, Kombucha attains natural carbonation due to the production of alcohol and gases. The alcohol percentage is usually less than 0.5%. To keep the alcohol at lower levels in a homemade Kombucha, it is advised to store the drink cold and refrigerated and shorten the fermentation time. This drink can be made with various types of teas. During the fermentation, lactic acid bacteria are produced, that function as excellent probiotics. Kombucha specifically made from green tea, provides antioxidant properties.
18.Miso
This is a Japanese fermented paste made from soybeans, barley, or rice. Highly beneficial bacteria are produced in the fermentation process of this paste. When miso made from soybeans is consumed in addition to the good gut, we also get protein. A little bit of Miso goes a long way, due to its powerful flavor and high sodium content.
19.Onion
This highly pungent vegetable is full of inulin, fructans, and fructooligosaccharides (FOS). FOS act as prebiotics that help build up gut microbiome, and combat the symptoms of diarrhea, and gastrointestinal disorders. It also helps us to battle against cardiovascular disease, and type 2 diabetes.
20.Watermelon
This is a vibrant summer fruit that is rich in fructans. According to studies, 1 cup of this fruit is 91% water by weight and provides the adequate amount of fluid necessary to help prevent constipation and maintain proper functioning of the gut.
