Written by Awes khan certified supplement specialist and nutritionist

Which foods improve gut health

"A Guide to a Happier Digestive System: The Best Foods for Gut Health" The foundation of overall health is a healthy gut. The gut microbiome, made up of trillions of bacteria, has an impact on digestion, immunity, and even mental health. In order to keep your gut microbiome balanced and diverse, what you eat is very important. The best foods to support gut health and maintain a healthy digestive system are on this list.

1) Foods that are fermented

Probiotics, which are beneficial bacteria that improve gut flora, are abundant in fermented foods. Some of the best fermented foods are: - Yogurt: Yogurt has live and active cultures that help the body digest food. - Kefir is a drink high in probiotics that contains more beneficial bacteria than yogurt. - Sauerkraut: Fermented cabbage rich in fiber and probiotics. - Kimchi is a Korean dish that improves gut health and is made of fermented vegetables and spices. Miso is a fermented soybean paste that is used as a digestive aid in Japanese cuisine.

2) Foods with a lot of fiber

The growth and diversity of gut bacteria are aided by fiber's role as food. Foods high in fiber include: - Legumes (black beans, lentils, and chickpeas) – Packed with resistant starch and fiber, these legumes nourish healthy bacteria. Whole grains, such as oats, quinoa, and brown rice, aid in digestion and reduce inflammation. - Fruits (bananas, apples, and berries) contain prebiotics and fiber to support healthy gut bacteria. - Vegetables (broccoli, carrots, and Brussels sprouts): These vegetables are high in antioxidants and fiber, both of which help maintain a healthy gut.

3) Foods with prebiotics

Prebiotics are forms of fiber that provide beneficial bacteria with food. The following are some excellent prebiotic foods: - Garlic has inulin, a prebiotic fiber that provides fuel for the bacteria in your gut. - Onions are high in antioxidants and prebiotics. - Leeks are an excellent source of inulin that help maintain a healthy gut microbiome. - Asparagus: High in prebiotics and fiber to aid digestion.

4) Good fats

Healthy fats support the absorption of fat-soluble vitamins and reduce inflammation in the gut. The following are some gut-friendly fat sources: - Olive oil contains a lot of polyphenols that help keep the gut healthy. - Avocados contain healthy monounsaturated fats and fiber. Almonds, flaxseeds, and chia seeds are examples of nuts and seeds that provide healthy fats and fiber. - "Fatty fish" (salmon, mackerel, and sardines): These fish are high in omega-3 fatty acids, which reduce inflammation in the gut.

5) "Bone broth"

Bone broth is loaded with gelatin, collagen, amino acids, and other nutrients that support digestive health and aid in gut lining repair. Bone broth can help heal an irritated gut by being consumed on a regular basis.

6) "Green Tea"

Polyphenols and antioxidants found in green tea support gut bacteria and reduce inflammation. Consuming green tea on a regular basis may help diversify the microbiome. For one's overall health, it's important to keep their gut healthy. You can create an ideal environment for beneficial gut bacteria by incorporating probiotic-rich fermented foods, fiber, prebiotics, and healthy fats into your diet. A healthy gut microbiome improves digestion, immunity, and even mental well-being. For a happier and healthier gut, start incorporating these gut-friendly foods into your diet right away!