Gut Food – 15 Foods That Help You Have a Healthy Gut
Are you unsure about what to eat and what not to eat?With so much information available online about healthy eating, it can be difficult to know what’s best for a healthy gut.
So, in no particular order, here’s our guide to tasty foods that are also good for your insides.
- Yoghurt
Live yoghurt is a good source of friendly bacteria, also known as probiotics.
For a tasty breakfast, look for sugar-free, full-fat versions and top with your own fruit.
Yoghurt drinks can contain far more bacteria that are beneficial to the gut than regular yoghurt.
However, keep in mind that they can have a high sugar content.
- Kefir
- This probiotic yoghurt beverage is made by fermenting milk and is high in beneficial bacteria. It is thought to have originated in the mountainous region between Asia and Europe, as well as Russia and Central Asia. It’s also a tasty addition to smoothies and soups, and it can be used as a base for salad dressing (add lemon juice and seasoning).
- Miso
Miso is made from fermented soya beans, barley, or rice, and contains a variety of beneficial bacteria and enzymes. It’s a savory paste that can be used in dips, dressings, and soups, as well as as a marinade for salmon or tofu. It’s a staple of Japanese cooking and a good option if you’re trying to avoid dairy. Although there is some doubt in the research that the bacteria effectively reach the gut, people in areas where Miso is a staple food source have better gut health and less bowel disease.
- Kimchi
Kimchi is a Korean fermented vegetable dish that contains probiotic bacteria as well as vitamins and fiber. Serve it as a lively side dish alongside meat, salad, or eggs. It’s so popular that when having their photos taken, Koreans say “kimchi” in the same way we say “cheese.”
- Sourdough
This is very trendy right now, but there’s a good reason for it. It’s more digestible than regular bread and has a slower energy release because it’s made by fermenting the dough. It also makes great toast.
- Almonds
These have probiotic properties, which means they are beneficial to your gut bacteria – they are high in fibre and high in fatty acids and polyphenols. When you’re hungry, a handful of almonds is an excellent snack.
- Extra virgin olive oil
Gut bacteria and microbes benefit from a diet rich in fatty acids and polyphenols. Olive oil contains these. It has been shown in studies to help reduce gut inflammation. Dress salads with it or drizzle it over cooked vegetables. Some studies have also found that olive oil can help with indigestion and can benefit your pancreas by lowering its need to produce digestive enzymes.
- Kombucha
We all know that drinking water is essential for gut health, but what else can you drink? Kombucha is a fermented tea drink full of probiotic good bacteria that is thought to have originated in Manchuria. It has a sharp, vinegary flavor and can be enjoyed on its own or mixed with fruit and spices. It’s also a great base for great cocktails.
- Peas
Gut bacteria require fiber to thrive, so the more fruits and vegetables you eat, the better. Peas are high in both soluble and insoluble fiber, which helps to keep your system in balance. Peas can be added to stir-fries, soups, or salads.
- Bruxelles sprouts
They are much more than a festive staple; they contain the types of fiber that good bacteria prefer, as well as sulphur compounds that aid in the fight against harmful bacteria like H pylori. For a tasty side dish, stir-fry with garlic and bacon.
- Bananas
Bananas, one of nature’s most convenient and healthy snacks, are high in the type of fiber that good bacteria love. They also contain beneficial minerals.
- The cheese Roquefort
Live, runny, stinky French cheese will help your gut bacteria – but only in moderation. Toss it into salads or spread it on sourdough bread. While we cannot guarantee that all bacteria survive digestion to be beneficial, it is believed that other properties aid in the preservation of some bacteria during digestion.
- Garlic
Garlic’s antibacterial and antifungal properties can help control “bad” gut bacteria and balance yeast in the gut. Use it as a seasoning in savory dishes. Garlic’s properties act as a fuel source for bacteria, allowing them to do their jobs more effectively and improving gut function overall.
- Ginger
Fresh ginger stimulates the digestive system and aids in the creation of stomach acid, allowing food to pass through the intestine more quickly. Freshly grated ginger can be used in soups, stews, smoothies, and stir-fries. To create delicious ginger tea, pour boiling water over grated ginger.
