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Top 6 Best Foods For Gut Health You Should Add To Your Meals

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Best Foods For Gut Health. Gut health is a big topic in the health world, and for good reason: research shows that it affects a wide range of bodily functions, from metabolism to the immune system and even mood.

Because the gut is linked to the brain, it can affect your mood, making it even more essential that we take care of it. What we eat definitely plays a role in keeping our gut happy, but which foods are good for our gut?

Why Is Gut Health Important for Your Body and Mind?

Why Is Gut Health Important for Your Body and Mind?
Why Is Gut Health Important for Your Body and Mind?

The gut contains a slew of microbes that influence your physiology as well as maintain your body and brain running smoothly.

According to research, gut microbes influence how you store fat, balance glucose levels in your blood, and respond to hormones that make you feel hungry as well as satiated.

A poor internal balance can pave the way for obesity and other problems later in life.

Researchers have also discovered that gut bacteria generate neurotransmitters that regulate moods, such as serotonin, dopamine, and GABA.

Researchers have also found that your gut nervous system (dubbed the “second brain”) communicates with your brain. It also has an impact on certain diseases and mental health.

In other words, your gut health affects both your physical and mental health.

How Your Foods Help (Or Hurt) Your Gut

Nothing is more essential than what you drink and eat when it comes to keeping your microbiome healthy.

What you put in your mouth determines the internal conditions of your gut, so the foods you eat are a critical component of keeping gut health.

The good news is that even a lifetime of poor eating habits can be reversed — at least in terms of your microbes. Your body can establish a new microbiota in as little as 24hrs simply by changing your diet.

Which bacteria grow in your gut is determined by what you eat. And studies show that feeding colorful, plant-based foods helps the good “gut bugs” grow stronger.

According to a 2014 study that appeared in the journal The Proceedings of the Nutrition Society, vegetables, grains, and beans promoted a healthy gut environment. However, meat, dairy, junk food, and eggs all contributed to a negative gut environment.

6 Best Foods For Gut Health

6 Best Foods For Gut Health
6 Best Foods For Gut Health

To keep your gut happy and healthy, consider eating or making these fermented foods. Except for tempeh, each of these is best kept “raw” to avoid killing the beneficial probiotics.

Best Foods For Gut Health: Tempeh

This fermented soy food becomes more widely available, with more restaurants including it on their menus and much more stores stocking it on shelves.

According to a 2014 study released in the Polish Journal of Microbiology, this popular protein can boost healthy bacteria such as Lactobacillus.

Try tempeh on salads, sandwiches, or as a plant-based “bacon” substitute. Tempeh, unlike so many fermented foods, should be cooked thoroughly before eating. Most people think that plain tempeh needs a lot of seasoning to taste good because it can be bitter and bland.

If possible, choose organic soy products, as with all soy products.

Best Foods For Gut Health: Kimchi

Kimchi, a Korean alternative to sauerkraut, is fermented cabbage made with a variety of spices and ingredients. Salt, onion, chili powder, garlic, and ginger are all common ingredients. It’s traditionally made with fish stock, but you can easily find a plant-based edition in stores or make your own at home.

Kimchi is high in probiotics, according to a 2014 research study published in the Journal of Medicinal Food, and is an excellent fuel for gut health. Other research has found that kimchi can help fight cancer, aging, obesity, and constipation, as well as improve your skin health, immune system, and brain health.

Kimchi can be eaten in wraps, bowls, or as a seasoning on almost anything.

Best Foods For Gut Health: Miso

If nothing else, you’ve probably had miso soup, but this soybean paste has a plethora of culinary applications.

It’s also high in good bacteria and may help prevent cancer as well as lower blood pressure.

Miso paste can be made into soup, salad dressings, or a healthy mustard and plant-based “miso-mayo.”

If possible, choose organic miso products since most non-organic soy is genetically altered.

Best Foods For Gut Health: Kombucha

Kombucha, one of the best foods for gut health, rose to prominence after Whole Foods removed it from its shelves due to its found naturally alcohol content, but just don’t dismiss it! Kombucha is not only the most natural way to get high, but it’s also probiotic-rich—meaning it’s good for your gut—due to the fermentation of sugar in tea by bacteria and yeasts.

Best Foods For Gut Health: Dairy-free yogurts

“Many dairy-free yogurts produced from soy, almond, or rice milk are much easier for individuals to digest than their dairy counterparts,” says Savorfull founder Stacy Goldberg, MPH, RN, BSN. “There are a lot of new ones on the market that contain gut-loving live active cultures like S.Thermophilus, L.Acidophilus, L. Bulgaricus, and Bifidobacteria.” That’s right, giving up dairy doesn’t mean giving up the live active cultures discovered in yogurt.

Goldberg does add a cautionary note: “It’s crucial to read nutrition labels carefully because many brands have introduced obscene amounts of sugar to their yogurts.” Also, because many dairy-free yogurts are low in protein, you might want to add nuts and seeds to increase your protein intake, which, along with fiber, is crucial for keeping your tummy satisfied as well as full for a longer period of time.

Best Foods For Gut Health: Chocolate

Chocolate may be the most delectable way to consume prebiotics and probiotics. A growing number of companies are producing raw and certified organic chocolate bars that are prebiotic and probiotic-enhanced. For example, Sakara Life’s Probiotics Chocolate contains 10 billion active bacterial cells to endorse a healthy and growing gut microbiome, and also yacon root for prebiotic fiber to help sustain existing gut microbes.

The bottom line

A healthy gut microbiome is required not only for proper food digestion but for the absorption of nutrients and toxin elimination, which means when your gut flora is out of balance, serious problems can occur. Bloating, inflammation, various skin problems like acne, and even diabetes, lower levels of happiness, poor sleep, and obesity are all linked to gut health.

 

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