The foods you eat can impact the health of your digestive tract.
Your body contains approximately 40 trillion bacteria, most of which are in your gut.
“They are collectively known as “gut microbiome” and are extremely important for overall health. The more bacteria species you have, the more health benefits they may be able to provide,” said Murray Hewlett from Affinity Health.
With so much online information about healthy eating, knowing which foods are best for a healthy gut takes time and effort.
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Here are 15 research-backed foods that help your gut maintain the right balance of these microorganisms vital for physical and mental health, immunity, and more.
1. Almonds
These have probiotic properties, which means they benefit your gut bacteria; they are high in fibre, fatty acids, and polyphenols.
2. Brussels sprouts
They contain the types of fibre that good bacteria prefer and sulphur compounds that aid in the fight against harmful bacteria like H pylori.
3. Bananas
Bananas, one of nature’s most convenient and healthy snacks, are high in fibre that good bacteria love. They also contain beneficial minerals.
4. Greek yoghurt
Live yoghurt is a good source of friendly bacteria, also known as probiotics. Yoghurt drinks can contain far more bacteria beneficial to the gut than regular yoghurt. However, keep in mind that they can be high in sugar.
5. Garlic
Garlic’s antibacterial and antifungal properties can help control “bad” gut bacteria and balance yeast in the gut. Garlic’s properties act as a fuel source for bacteria, allowing them to do their jobs more effectively, which improves gut function and can help heal your gut.
6. Ginger
Fresh ginger stimulates the digestive system to keep food moving through the gut and aids stomach acid production.
7. Kefir
This probiotic yoghurt beverage is made by fermenting milk and is high in beneficial bacteria (which can help to reduce a leaky gut).
8. Kimchi
This fermented vegetable Korean speciality contains probiotic bacteria, vitamins, and fibre.
9. Kombucha
We all know drinking water is essential for gut health, but what else can you drink? Kombucha is a fermented tea drink full of good probiotic bacteria that is thought to have originated in Manchuria. It has a sharp, vinegary flavour.
10. Miso
Miso is made from fermented soya beans, barley, or rice and contains a variety of beneficial bacteria and enzymes, a staple of Japanese cuisine and suitable if you’re lactose intolerant.
11. Olive oil
Gut bacteria and microbes prefer a diet high in fatty acids and polyphenols. Olive oil contains these essential acids and polyphenols and has been shown in studies to help reduce gut inflammation. Some studies have also found that olive oil can help with indigestion and benefit your pancreas by lowering its need to produce digestive enzymes.
12. Peas
Gut bacteria require fibre to thrive, so the more fruits and vegetables you eat, the better. Peas are high in soluble and insoluble fibre, which helps keep your system balanced.
13. Roquefort cheese
Live, runny, stinky French cheese will help your gut bacteria, but experts warn only to eat this cheese in moderation.
14. Sauerkraut
Sauerkraut is a high-probiotic, high-fibre, high-vitamin dish. Studies show probiotics benefit everything from allergies to preventing dental caries to weight loss.
15. Sourdough bread
Whole grain sourdough contains minerals like potassium, magnesium, and zinc and vitamins like folate. Probiotics (beneficial bacteria) that are abundant during the fermentation process reduce the phytic acid content of wheat significantly, making sourdough a great choice for gut health.
