It’s common knowledge that what we eat has a significant impact on our digestive system. Some foods can make us feel bloated and uncomfortable, while others can have a beneficial impact on our gut.
A healthy gut is crucial for good health, and incorporating gut-boosting foods into your diet can help upgrade your microbiome and keep your digestive system in tip-top shape. In this article, we will discuss some of the best gut-boosting foods and how they can help improve your health.
Gut-Boosting Foods – Fermented Food
Fermented foods are excellent for gut health. They are naturally preserved by bacteria and are probiotic-rich, meaning they help the beneficial bacteria in your gut to grow. This leaves less room for the harmful bacteria that can cause illness. Some examples of fermented foods include yogurt, kefir, miso, tempeh, and sauerkraut.
Yogurt is an excellent source of probiotics. Look for “live and active cultures” on the label. Even if you are lactose intolerant, there is a good chance you can handle yogurt since the bacteria also ferments and breaks down the lactose.
Kefir is a fermented milk drink that has been around for thousands of years. It is thick and tangy and is available in plain and flavored varieties. You can drink it straight or add it to smoothies for a healthy boost.
Miso is a thick paste made from soybeans and grain. It has a savory “umami” flavor and can be stirred into salad dressings, marinades, and soup stock for added gut health benefits. Tempeh is a great source of protein and is made from soybeans. It is firmer and chewier than tofu and can be cut into slices to bake or stir-fry. Sauerkraut is a fermented cabbage that naturally contains healthy bacteria. Check labels for simple products that contain only cabbage and salt.
Prebiotic foods are plant-based foods that work like “food” for probiotics, helping the good bacteria in your gut to grow and flourish. Some examples of prebiotic foods include onions, bananas, sweet potatoes, apples, and chicory root. Onions are a versatile food that can be eaten raw or cooked. They are excellent at feeding healthy gut bacteria.
Bananas are a great source of prebiotics. Ripe bananas are sweeter, but less ripe bananas will have more prebiotic power. Sweet potatoes work as a prebiotic and are an excellent source of fiber. They are delicious roasted, mashed, or baked. Apples contain pectin, a starch that acts as a prebiotic. They are also one of the most filling fruits, making them a great snack to satisfy hunger.
Chicory root is an ingredient often added to foods marketed as healthy or low-carb to add fiber. However, some people can be sensitive to chicory root, so it’s essential to learn more before incorporating it into your diet.
Fiber is essential for good gut health. It softens stools, making them easier to pass. However, it’s important to introduce high-fiber foods to your diet slowly, as too much fiber too quickly can cause bloating and gas. Some high-fiber foods include beans, raspberries, seeds like flaxseed and chia seeds, oats, and whole grains.
Beans are a great source of protein and fiber. They can be used as a high-protein swap for meat and deliver loads of fiber. Also, raspberries are one of the highest-fiber fruits available. Buy them frozen if fresh ones are hard to find. Other high-fiber foods that are very good for digestion are chia seeds and whole grains.
Your digestion can influence your entire life, energy, well-being, and so on, which is why this essential food can help you in order to increase your health. Take care of yourself and of what you eat every day!