what foods are best for gut health?
In recent years, gut health has become a hot topic as more people recognize the importance of a healthy digestive system. Which I am personally super excited about because gut health is key for optimal health! A well-balanced gut can improve digestion, boost immunity, and even enhance mental well-being. In this article, we'll explore the best foods for gut health.
1. Probiotics: The Friendly Bacteria
Probiotics are live bacteria that provide numerous health benefits when consumed. They help maintain a healthy balance of gut flora, which is crucial for digestion and overall health. Unfortunately, due to the over use of antibiotics, many people struggle with low amounts of good bacteria. This allows the overgrowth of bad bacteria. To combat this, here are some helpful food forms (you will want to start slow with these!):
- Yogurt: A well-known source of probiotics, yogurt contains live cultures that can improve gut health. Look for labels that mention "live and active cultures." I am personally a fan of Nancy’s Probiotic Yogurt. You can also make your own! I also love good culture cottage cheese.
- Kefir: This fermented milk drink is rich in probiotics and can be a great addition to your diet.
- Sauerkraut: Made from fermented cabbage, sauerkraut is not only a probiotic powerhouse but also rich in vitamins C and K.
2. Prebiotics: Fuel for Your Gut
Prebiotics are non-digestible fibers that feed the beneficial bacteria in your gut, helping them thrive. These include:
- Garlic: A flavorful prebiotic, garlic supports the growth of beneficial gut bacteria. I love mixing garlic with raw honey to have on hand.
- Onions: Rich in inulin, onions are a great source of prebiotics. Pickled onion is my personal favorite.
- Bananas: Besides being a convenient snack and rich in potassium, bananas contain resistant starch, a type of prebiotic fiber.
3. Fermented Foods: A Gut Health Staple:
Fermented foods are rich in probiotics and can significantly improve gut health.
- Kimchi: This spicy Korean dish made from fermented vegetables is packed with probiotics and vitamins.
- Miso: A traditional Japanese seasoning made from fermented soybeans, miso is a versatile ingredient that can enhance gut health.
4. Fiber-Rich Foods: Essential for Digestion
Dietary fiber is crucial for a healthy digestive system, as it helps regulate bowel movements and feeds beneficial gut bacteria. Many people undereat fiber today which contributes to chronic gut issues like constipation. The National Academy of Medicine gives the following daily fiber recommendations for adults: 21 grams for women older than age 50. 25 grams for women age 50 or younger. 30 grams for men older than age 50. You want to increase these slowly to avoid gas:
- Whole Grains: Foods like oats, quinoa, and brown rice are excellent sources of fiber.
- Legumes: Beans, lentils, and chickpeas are not only high in fiber but also provide protein and essential nutrients. Bonus tip: soak these over night with 1 tbs of vinegar to reduce gas and phytic acid content (which may bind to minerals).
- Fruits and Vegetables: Apples, pears, berries, broccoli, and carrots are fiber-rich options that support gut health. Stick to in season!
In conclusion:
Incorporating a variety of these gut-friendly foods into your diet can help maintain a healthy digestive system and improve overall well-being. Remember, a balanced diet rich in probiotics, prebiotics, and fiber is key to optimal gut health.
To learn more about gut health through a holistic lens, check out my workshop: Nourish Your Gut.
Sources:
https://pmc.ncbi.nlm.nih.gov/articles/PMC10470842/
https://pubmed.ncbi.nlm.nih.gov/28945458/
Dietary Reference Intakes for energy, carbohydrate, fiber, fat, fatty acids, cholesterol, protein, and amino acids (macronutrients). National Academies of Sciences, Engineering, and Medicine. https://nap.nationalacademies.org/read/10490/chapter/1. Accessed June 24, 2024.
2020-2025 Dietary Guidelines for Americans. U.S. Department of Health and Human Services and U.S. Department of Agriculture. https://www.dietaryguidelines.gov. Accessed June 25, 2024.
Books I love on gut health:
