The gut microbiome is one of the most important aspects of good health and well-being. It helps you digest the foods you eat to provide energy for your body and absorb nutrients to keep your whole body healthy.
Research suggests that the state of the gut microbiome is linked to the development of chronic diseases. Gut health can be affected by metabolic diseases, digestive disorders, some types of cancer, and even brain and immune health, according to Good Housekeeping.
“Because all foods eventually break down in the gut, good digestive health is critical to breaking down and delivering nutrients from these foods throughout the body,” says Stephanie Sasos, RD, deputy director of the Good Housekeeping Nutrition Lab.
The gut microbiome is made up of more than 100 trillion good and bad bacteria, and the foods you eat play a pivotal role in your gut health. If the composition of the gut is imbalanced, it creates an environment that can make a person more susceptible to infections and health conditions. The best way to maintain a healthy balance is to eat gut-loving, nutrient-rich foods such as the following nutrients:
1. Oats
There are plenty of health benefits to oatmeal because it’s full of beta-glucan, a type of soluble fiber that forms a jelly-like substance that moves slowly through the digestive system and helps maintain and maintain stable energy levels, as well as stabilize blood sugar levels.
2. Bulgur
A common grain in Middle Eastern cuisine, bulgur is a highly resistant starch that acts as an antibiotic to boost beneficial bacteria in the gut microbiome, making it a gut-friendly food. “Bulgur is a great alternative to quinoa or rice, because it actually has more fiber and less carbs,” says Sassos.
3. Banana
Bananas are a convenient way to nourish the intestines and are known to be one of the best foods for digestion. Bananas contain a type of soluble fiber called inulin, which is a prebiotic that helps feed the good bacteria in the gut. According to a scientific meta-analysis, if a person has uncomfortable gastrointestinal symptoms such as constipation or diarrhea, adding more bananas to the diet can help relieve these symptoms by improving stool consistency and overall bowel function.
4. Lentils
Lentils are a versatile food rich in key nutrients such as folic acid, iron, B vitamins and gut-boosting resistant starches. Eating lentils helps support the gut microbiome along with other benefits such as feeling full for longer, improving bowel regularity, and supporting heart health.
5. Raspberry
From blueberries to raspberries and strawberries, berries are one of the healthiest fruits you can eat. The one thing that all berries have in common, in particular, is adjusting the functioning of the intestines. Berries contain disease-fighting properties such as antioxidants that help reduce inflammation in the gut.
6. Yogurt
Yogurt is probably the first thing that comes to mind when one thinks of the best foods for gut health, and with good reason because it’s rich in probiotics, the microorganisms that keep the gut microbiome healthy. If a person is experiencing symptoms such as bloating, gas, constipation or diarrhea, probiotics may help provide some quick relief.
7. Black beans
Beans are one of the best foods that are loaded with protein and fiber. Just one cup of cooked black beans contains regarding 15 grams of fiber, as well as a high percentage of resistant starch, which performs a similar function as a prebiotic during digestion to feed the good bacteria. Some people can’t tolerate beans, so experts advise soaking them overnight before cooking them to make them easier to digest.
8. Ginger
Ginger has a plethora of amazing health benefits. Ginger provides relief from an upset stomach and other indigestion concerns such as nausea. Ginger root also helps stimulate the digestive system thanks to gingerol, a natural substance with anti-inflammatory and antioxidant properties.