With so much information available online, most people today are confused about what to eat and what not to eat. If you are one of those, this post is for you. Here, we share some of the best foods to eat for your gut health. Add these foods to your diet because only when your gut is healthy will keep the risk of several other illnesses at bay and help you maintain a healthy weight and a healthy mind.
So let’s get started.
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#1. Yogurt
One of the best foods to eat for your gut health is yogurt, and there are good reasons for it. Yogurt is a great probiotic that’s made when gut-friendly bacteria are added to milk. The bacteria causes lactose in milk to convert into lactic acid, making it suitable for you even if you are lactose-intolerant.
You can find several yogurt options, including full-fat, fat-free, sugar-free, and fruit yogurts, and while each one brings in the benefits to your gut health, don’t forget to beware of the high sugar content they may have.
#2. Kefir
Kefir is a drinkable, probiotic drink that is made by fermenting milk with yeast and lactic acid bacteria. As a result, the fermented drink has a slightly thicker consistency than milk and has a flavor similar to yogurt. You can enjoy plain kefir or add it to your favorite breakfast smoothie instead of milk to give your gut a great start for the day. Try soaking in oats overnight in kefir instead of milk and get a perfect combination of fiber and probiotics that’s quite healthy for your gut and overall health.
#3. Sauerkraut
Sauerkraut, a fermented combination of cabbage and salt, is another excellent probiotic that’s excellent for your gut health. During the fermentation process, the microorganisms digest the sugar in cabbage and release carbon dioxide. As a result, probiotics are created that facilitate the digestion process and improve your gut health.
When cabbage is fermented, it reduces the risk of IBS symptoms, including bloating and indigestion. Moreover, cabbage is an excellent source of vitamin C and vitamin K, so you can get a lot more with sauerkraut than a healthy gut.
#4. Kimchi
A variation to sauerkraut, kimchi is also fermented cabbage which is rich in probiotics. Kimchi is a great food for individuals suffering from stomach issues and bowel pain. And apart from bringing in benefits to your gut health, kimchi can be a delicious addition to your dinner table.
#5. Tempeh
Tempeh is another fermented food full of probiotics that keep your gut healthy. The process of making tempeh involves the fermentation of soybeans which are then pressed into a cake. You can grill, bake or sautée tempeh and enjoy it as part of your salad or include it in your diet as a meat substitute if you are vegan.
Tempeh is great for gut health and loaded with essential nutrients including calcium, manganese, copper, zinc, and vitamins.
#6. Miso
Loaded with the benefits of fermentation, miso is another best food to eat for your gut health. It is a fermented paste that’s made from barley, rice, or soybean. Hence, it is a great source of protein and fiber, but since it is fermented, you can also enjoy the benefits of probiotics.
Miso can be a great addition to sauces, soups, and salad dressings; however, it is rich in sodium, so it’s best to consume miso in moderation to avoid its potentially negative impact on your cardiovascular system.
#7. Onion
Apart from probiotics, your gut greatly benefits from the use of prebiotics as they promote the growth of healthy bacteria in your gut. Onion is loaded with fructooligosaccharides which are prebiotic that help builds up beneficial bacteria in your digestive system. The use of onion brings many more benefits to your body, including reducing blood cholesterol levels and also helps relieve constipation.
Onions are versatile as you can add them to anything and everything from burgers to salads, soups, roast, and curry.
#8. Chocolate
While many people think of chocolate as an unhealthy snack, know that it’s great for your gut health. In fact, chocolate is one of the most delicious ways to get your dose of probiotic and prebiotic. You can find chocolate bars that are loaded with probiotics that help improve your gut health. Moreover, the healthy gut bacteria that reside towards the end of our digestive tract ferment the antioxidants and fiber in cocoa, promoting gut health.
#9. Bananas
Bananas are one of the healthiest natural snacks and are one of the most popular fruits worldwide. Bananas are loaded with nourishing minerals and indigestible fiber, and the best part is your gut’s healthy bacteria thrive on this type of fiber. The fiber in bananas fuels the gut bacteria, so they increase in number and also produce gut-friendly compounds. With this dose of fiber, you feel full for longer, which also helps reduce bloating.
# 10. Beans and Legumes
Beans and legumes may have a bad reputation, but they are good for your gut health. Beans and legumes work as prebiotic as your gut bacteria feeds on them once they reach your large intestine. The feeding process is the same as fermentation which produces gas as a by-product, but that doesn’t mean your stomach is upset. It simply means your gut bacteria just had food.
Final Words
There may be several other best foods to eat for your gut health that may not be a part of this list, but know that any food containing probiotics or feeding your gut bacteria is healthy for your gut and overall health and well-being.
