About 40 trillion microbes reside in your body, among which the majority of them reside in your gut. Collectively referred to as the gut microbiome, they are crucial for an individual’s health! Unfortunately, however, numerous microbes can also be the leading cause of dangerous gut diseases.
The food you consume does influence the kind and concentration of bacteria your gut holds. Besides, eating certain foods can improve your overall gut health quite significantly. For your convenience, a few of the most beneficial foods are listed below!
Foods Which You Can Consume To Improve Your Gut Health
1. Stick To A Diet Rich In Various Plant Resources
Indeed, if your diet consists of a wide range of foot types, then you may have a diverse range of microbiomes residing in your gut. Since each microorganism plays a significant role in your gut, it is essential to preserve their biome. Plant-based foods can increase the overall content of good bacteria in your gut quite significantly.
Usually, the western diet is not quite diverse since it contains more fat as well as sugar. However, diets in rural areas are usually more diverse and plant-based, thus benefiting your health significantly!
2. Consider Consuming Lots Of Legumes, Fruits, As Well As Vegetables
Vegetables and legumes are usually the best sources of minerals as well as nutrients. Since they contain high levels of fiber, the body may not be able to digest them. Yet again, certain kinds of bacteria in the gut can digest fiber, thus leading to their growth!
A recent study also proves that some vegetables and fruits can prevent the growth of various disease-causing bacteria in the gut. In addition, some of the well-known high fiber foods beneficial for your gut health include the following.
- Green Peas
- Whole Grains
3. Eat Foods That Have Undergone Fermentation
The sugars in various foods are usually broken down by bacteria or even yeast during fermentation. Some of these foods may include yogurt, kimchi, and tempeh. Apart from that, numerous foods also contain lactobacilli that can turn out to be quite beneficial for your gut.
A recent study shows that individuals that consume yogurt have more content of lactobacilli in their gut. Thus, they are usually at lower risk of suffering from inflammation or other chronic gut diseases. Indeed, it is no question that the consumption of yogurt can improve an individual’s overall intestinal health. Besides, it can also prevent the symptoms of lactose intolerance up to some extent!
Yet again, it may be vital for you to realize that flavored yogurt may not have the same benefits. Thus, this is because these products usually contain a lot of sugar. Indeed, it becomes vital for an individual to read the label carefully when purchasing flavored yogurt!
4. Consume Foods Containing Prebiotics
Prebiotics are substances that stimulate the growth of good bacteria in your gut. In fact, they contain carbs that the gut usually cannot digest. Thus, certain kinds of bacteria that can digest these substances evolve and use these carbs as fuel for growth! Therefore, one can find prebiotic-rich foods in the form of fruits, vegetables as well as whole grains!
Individuals that suffer from high cholesterol or obesity can consume prebiotics to prevent various heart conditions. However, it is necessary for you to consult your doctor regarding the prebiotic that can help your gut! Specific prebiotics can also reduce the insulin levels in your body!
5. Consider Consuming Whole Grains
Whole grains contain beta-gluten that isn’t absorbed correctly by the small intestines. Thus, these eventually reach the large intestine to help in the stimulation of growth of certain beneficial bacteria. As a result, whole grains usually cause a feeling of fullness. Apart from that, they also improve various heart conditions but counteracting the factors that cause inflammation!
However, it may be essential for you to realize that not all whole grains can be beneficial for your gut. For example, grains such as wheat and rye may have a negative impact on your gut health. These can cause inflammation or increased permeability of the intestines as well!
6. Consume Foods Rich In Polyphenols
Polyphenols are plant-based compounds that have numerous health benefits. For example, these compounds may cause an overall reduction in inflammation, as well as blood pressure. In fact, it can also aid in decreased levels of cholesterol. In addition, the colon contains a various range of microorganisms that can help in digesting these compounds.
Some of the foods rich in polyphenols may include dark chocolate, green tea, almonds, and onions. In fact, blueberries and red wine are also known to improve your gut health quite significantly. Indeed, you must consider stocking up on these food items today!
7. Increase Your Probiotic Intake
Probiotics usually contain good live bacteria that can help in specific health conditions. In the majority of cases, these substances don’t reside in the intestines permanently. Yet again, they may support your body’s overall metabolism quite efficiently. Probiotics may also change your overall microbiome concentration.
Probiotics can influence the functioning of certain bacteria in your gut. In fact, they can also lead other bacteria to produce various chemicals that may be beneficial for your health. Foods that are usually quite rich in probiotics include sauerkraut and kefir!
Another alternative to consuming probiotics is supplements. Yet again, it may be essential for you to consult your specialist before opting for any supplementation. Apart from that, it may also be necessary to keep track of other medications you are having at the same time!
In the big picture, it is no doubt that a disrupted microbiome of your gut can lead to many chronic diseases. In fact, when it comes to many aspects of your gut, a stable microbiome becomes very important. Thus, it is crucial for an individual to eat a variety of healthy foods, including fruits, vegetables, legumes, and whole grains. Therefore, it is a recommendation that you start your mindful journey today!