Best Foods to Improve Your Gut Health

The common digestive symptoms are gas, heartburn, bloating, and constipation. 

Do you often feel bloated, gas, stomach discomfort, heartburn, or constipation after eating food? All these symptoms can put a damper on your day. Many factors impact your gut health, including your age and health conditions. What you eat affects your gut directly or indirectly. Therefore, it is very important to eat healthy to prevent complications and promote digestive health.

But did you know the key to a happy gut might be hiding in your fridge? Your gut microbiome, a complex ecosystem of trillions of bacteria, plays a vital role in digestion, immunity, and even mood. Nurturing a healthy gut microbiome with the right foods can lead to a happier you, both inside and out!

This blog will explore the ten wonderful foods that can supercharge your gut health and keep you feeling your best. 

What indicates your gut is not healthy?

The gut microbiomes can be affected by several factors, including- 

• Stress
• Lack of sleep
• Inactive lifestyle
• Eating too much processed foods
• Smoking and drinking habits
• Taking antibiotics

Environmental factors such as age, birth mode, and other factors can affect your gut microbiomes.

Poor gut health leads to the following symptoms-

Gas, bloating, constipation, diarrhea and heartburn

• Sleep issues or fatigue
• Stress, feeling low mood or anxiety
• Common cold
• Stomach discomfort

List of Best Foods to Promote Healthy Gut 

There are many food options available at your home. Eating them can easily improve your gut health. Check out the list of foods that are beneficial for your gut health and easy to find and incorporate in your diet to improve your gut health.

• Probiotic Foods

Probiotic foods contain healthy living microorganisms that promote microbes found in your gut. Therefore, eating probiotic foods can help boost your functioning, keep things running smoothly, and improve overall health. Lactobacillus is the bacteria found in probiotic foods. Here are some examples of probiotic foods includes-

• Fermented soy foods, such as miso, natto, and tempeh
• Kefir 
• Kimchi 
• Kombucha 
• Sauerkraut
• Yogurt, both dairy and non-dairy

• Prebiotics

It is not enough to eat only probiotics. There are prebiotic foods you should consume to boost your gut health.

Eating plenty of probiotic-rich foods is not enough—you also have to consume foods that help keep these health-promoting microorganisms alive. Prebiotics nourish your good microbes, helping them multiply and keep your gut happy. 

Some good prebiotic foods are-

• Asparagus
• Bananas
• Chicory
• Garlic
• Jerusalem artichokes
• Leeks
• Oats
• Onions
• Soybeans

• High Fiber foods

Fiber, a carbohydrate found in plants, comes in two forms: soluble and insoluble. According to Alicia Romano, a dietician at Tufts Medical Center, soluble fiber acts like a sponge in your gut, soaking up water and creating a gel that feeds your friendly gut bacteria. On the other hand, insoluble fiber passes through your digestive system mostly unchanged and adds bulk to your stool. This helps things move smoothly, preventing constipation.

The benefits of fiber go beyond keeping you regular. Studies suggest that a healthy diet rich in fiber can help you maintain a healthy weight and may even save you against chronic diseases like type 2 diabetes, heart disease, high BP, and certain cancers.

Good sources of fiber include:

• Beans, dried peas and lentils
• Dried fruits, such as prunes and raisins
• Foods made with whole grains, like whole grain breads, Cereals, and pasta
• Barley, quinoa, bulgur, and brown rice
• Nuts
• Avocados
• Seeds
• Vegetables like broccoli, green peas, winter squash, and potatoes and sweet potatoes.

High Fiber foods to improve your gut health

Remember to underestimate the power of fruits and vegetables! Many fruits are rich in fiber and gut to maintain your gut health. These are-

• Berries
• Apples
• Pears
• Raspberries
• Blueberries
• Strawberries
• Oranges
• Bananas

• Leafy Green Vegetables

Do you like eating green-leafed vegetables? Some people will say "Yes" and others "No".

But did you know how healthy these green leafy vegetables are for your gut health? These nutritional powerhouses packed with fiber and vital nutrients encourage a healthy gut microbiome. Some of these are-

• Spinach 
• Kale
• Broccoli
• lettuce

• Anti-inflammatory Foods

What causes inflammation? Inflammation is the natural defense system when your body releases white blood cells and other compounds to defend you from infection. Inflammation in the gut can cause problems like ulcerative colitis, irritable bowel syndrome (IBD), and Crohn's disease. The good news is that certain foods can help calm things down. Anti-inflammatory foods contain nutrients like vitamins, minerals, and omega-3 fatty acids. 

The gut-friendly anti-inflammatory foods options include:

• Fatty fish, like sardines, salmon, and anchovies
• Berries and grapes
• Vegetables, such as broccoli, peppers and tomatoes
• Flax seeds
• Walnuts

• Healthy Fats to Boost gut health

Don't be afraid of healthy fats! They play an important role in gut health by promoting the absorption of essential nutrients and supporting the growth of beneficial bacteria. These fats not only boost heart health but also contribute to gut well-being. Studies suggest that monounsaturated fats can increase helpful bacteria like Bifidobacteria levels, which help with digestion and nutrient absorption. 

Here are some healthy fat picks:

• Avocados
• Fatty Fish
• Olive Oil

Lifestyle Habits for a Happy and Healthy Gut

Adding gut-friendly foods can take the first step towards a holistic approach to a healthy gut. Here are some lifestyle practices to consider:

1. Manage Stress levels- Regular stress can disrupt your gut bacteria. Meditation, yoga, and time in nature can help control stress and facilitate a healthy gut environment.
2. Keep yourself hydrated- Target yourself to drink at least 8-10 glasses of water. Water helps in digestion and keeps things moving smoothly within your digestive system.
3. Sleep for a Happy Gut- When you're sleep-deprived, your gut bacteria can suffer, too. Aim for 7-8 hours of quality sleep to allow your body, including your gut, to function optimally.
4. Limit Processed Foods and Added Sugar- These can disrupt the delicate balance of gut bacteria. Opt for whole, unprocessed foods whenever possible and limit sugary treats. 

Foods to Avoid to Promote Gut Health

While some foods nourish gut microbes, others can disrupt their delicate balance. Here's a look at some foods to limit for a happy and healthy gut:

• Processed foods like Pre-packaged meals, sugary cereals, instant noodles, and processed meats. 
• Sugary drinks, candies, pastries, and desserts 
• white rice, white bread, and other refined grains 
• Gluten if you have gluten sensitivity
• Fried foods like french fries, fried chicken, and greasy snacks ar
• Dairy products if you are lactose intolerant.

Your food sensitivities may vary. Consult your doctor and identify foods that trigger gut discomfort. Limiting these gut-disrupting foods and incorporating gut-friendly options can promote a thriving gut microbiome. 

The bottom Line

A healthy gut is a happy one, which contributes to a happier, healthier you! Adding these foods mentioned above can improve your gut health. So, listen to your gut, embrace these delicious gut-nourishing options, and unlock the power within. Regular health checkups should be taken to identify potential issues early and get treatment on time.