Having foods idea for gut support in your diet is a pre-requisite for a healthy life.
Good gut health is one of the major factors influencing the overall well-being of your body and all its vital organs and systems.
Studies have proven that an imbalance of the gut microbes (known as dysbiosis) paved the way for some severe chronic diseases. Even some formidable diseases like cancer & diabetes are linked with poor gut health.
Your gut health has a significant influence on your entire immune system.
So, if you want to elevate your lifestyle and health, you should add certain foods that are healthy for your gut and are ideal for gut support against the harmful bacteria as well.
When it comes to choosing foods good for gut health, we usually categorize such foods into 2 categories – Probiotics and Prebiotics.
What are Probiotics?
Probiotics can be defined as the live microorganisms that the human body gets from eating healthy fermented foods.
These probiotics are primarily the bacteria (& yeasts) which are considered to be healthy gut bacteria and are important for good gut health.
Probiotics-rich foods are cited to be quite healthy for the gut. Some benefits of having them are:
- Optimum Regulation of the Immune System
- Supporting the Gut lining
- Facilitate Improved Digestion
- Reduction in the Symptoms of conditions like irritable bowel syndrome (IBS)
What are Prebiotics?
Unlike probiotics, prebiotics are not live microorganisms. Rather, they are the non-digestible components of fibers and carbohydrates.
Prebiotics are the food for the probiotics and assist in breaking down the good gut bacteria (probiotics) to produce the SCFAs (short-chain fatty acids). These SCFAs play a vital role in nourishing the gut lining and ensuring overall good health of the gut.
In simple words, foods rich in prebiotics for gut health are considered to be the best foods for gut bacteria.
Now let’s look at the Top 9 foods for gut health.
The first 5 foods for good gut health are the source of Probiotics & the last 4 are for getting prebiotics for optimum gut health.
Top 9 Foods for Gut Support
Fresh Greek Yogurt
If you are looking for a dairy product that would be ideal for gut support, then nothing better than consuming fresh Greek yogurt for good gut health.
Greek yogurt is generally considered to be an ideal food for gut health as it is rich in Lactobacillus and Bifidobacterium.
The former combats the growth of harmful bacteria in the stomach by forming lactic acid. The latter is responsible for the nourishment of the gut lining by breaking complex carbs and fats presented in the food that we eat into short-chain fatty acids (SCFAs).
Pro tip: Have a cup of Greek yogurt mixed with flax seeds or chia seeds before bed. The slow-digesting casein protein present in the yogurt will do wonders for your gut health.
Kefir
Kefir is full of probiotic strains which makes it an optimum probiotic food for a healthy gut.
If you are a lactose intolerant and cannot easily consume Greek yogurt, then go for this fermented dairy-based drink as it won’t exert much pressure on your gut.
The lactobacillus present in kefir breaks down the complex lactose into lactic acid, thereby promoting better digestion of the food which makes it an ideal food choice to support your good health.
Pro tip: Go for the unsweetened version as it comes with zero added sugar. Begin with just ½ cup/day before taking the daily consumption to around 1-2 cups.
Apple Cider Vinegar
If gastrointestinal issues like bloating and indigestion are becoming barriers to good gut health, then start consuming around 1-2 teaspoons of unfiltered ACV in 1 glass of water every morning on an empty stomach.
The acetic acid present in ACV maintains the natural pH level of the stomach, thereby killing the harmful bacteria in the gut and preventing it from amplifying itself.
Moreover, it contains a fiber known as pectin that feeds good gut bacteria and promotes its overall growth to pave the way for good and stable gut health.
Pro tip: To start with ACV as a gut-healing food, use small quantities and increase it gradually to avoid stomach or tooth irritation.
Fermented Green Olives
Naturally fermented green olives are considered to aid in the reduction of inflammation in the gastrointestinal tract and the balancing of the gut bacteria.
The probiotics from green olives also maintain an optimum balance of the gut microbiome.
Green olives are quite a versatile food for gut support. You can easily consume them as toppings in your salads, sandwiches, pasta or even pizza.
Pro tip: Always go for the green olive that is fermented naturally in brine, a type of saltwater solution. The ones preserved in vinegar have most of their probiotics destroyed.
Miso
If you are looking for a vegan food good for gut health, then nothing is better than choosing miso.
Made from the fermentation of soybeans, salt and Aspergillus oryzae (koji mold), it produces lactic acid during this process which aids the gut in maintaining its natural pH level to kill the bad bacteria.
As a food for a healthy gut, it also aids in proper digestion by facilitating proper absorption of the nutrients from the food
Garlic
When it comes to prebiotic foods for good gut health, many people prefer to have garlic due to its abundant availability and versatile nature as a supportive ingredient in various cuisines.
Garlic is rich in inulin and fructooligosaccharides. Both these soluble fiber compounds are foods for the beneficial gut bacteria.
In this way, consuming garlic can amplify the effect of good gut bacteria by feeding, while simultaneously preventing inflammation in the gut and providing aid in digestion.
It can also be counted in the foods good for gut flora.
Pro tip: To get the most of the prebiotics from garlic, consider eating it either raw or lightly cooked.
Pro tip: While purchasing Miso from the market, always go for the packet labeled with “live cultures”. It is the unpasteurized miso that is packed with a high proportion of probiotics.
Apple
As a healthy food for the gut, apples are rich in a fiber compound known as pectin.
This fiber compound gets fermented by Bifidobacteria and Lactobacilli, which are beneficial gut bacteria.
This fermentation process gives rise to short-chain fatty acids (SCFAs) which play a vital role in supporting good gut health and nourishing the gut lining.
Moreover, apples also contain polyphenols that bring down inflammation in the gut with their antioxidant properties.
Pro Tip: Eat apples without peeling their skin. Maximum fiber content is there in the skin of the apple, which makes it an ideal fruit for gut support.
Bananas
Studies have cited that bananas contain prebiotics that boost the growth and functioning of good gut bacteria by feeding them.
Consuming bananas for gut support improves digestion and promotes better absorption of nutrients.
You can also have green bananas as they contain yet another prebiotic compound known as resistant starch that supports good gut bacteria.
Pro tip: Extract the edible portion from the skin of the banana to get the maximum fiber content from it.
Onion
Besides being rich in inulin, onion also contains an anti-inflammatory pigment known as quercetin. It is a strong antioxidant that brings down high inflammation.
High inflammation is often linked with severe gut conditions like irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD).
Eating onion for good gut health is often linked with boosting immunity & reducing oxidative stress.
Pro tip: Adding raw onions in salads can be even beneficial to consume as food for a healthy gut.
Can Protein Help with Gut Lining?
Having discussed the best foods for gut health, you might have a question in your mind – “Can eating more protein strengthen the gut line for good gut health?”
The answer is yes!
Incorporating protein sources like eggs, chicken, fish, legumes and beans can play a vital role in maintaining and repairing the gut line as the amino acids are linked with the regeneration of epithelial cells.
These epithelial cells form the basic foundation of the gut line that prevents harmful bacteria from entering into the bloodstream. The amino acids in protein assist in the regrowth and formation of these cells that adds up to a healthy gut.
Moreover, it also improves the digestion and absorption of the food to derive nutrients from it.
Consider incorporating high protein foods for gut health.
A Final Thought
A good gut health decides the overall well-being of a person.
While selecting foods ideal for gut support, you need to keep in mind to maintain an equal ratio of prebiotics and probiotics in your diet.
However, for a holistic approach towards healthy life, solely relying upon foods for a healthy gut is not enough.
Other habits and lifestyle changes may also have an equal impact. Some of them that you must incorporate today are:
- Adequate Water Intake (3-4 liters for men and 2-3 liters for women)
- Taking optimum hours of sleep (around 7-8 hrs for adults)
- Daily Physical Activity
- Restricting the consumption of liquor or tobacco
- Limiting the intake of oily and junk foods
Elevate your gut health by choosing amongst the 9 best foods for a healthy gut that we have discussed above.
