Improve Your Gut Health With These Foods
A healthy gut is essential for overall health and well-being. A balanced and diverse microbiome in the gut can improve digestion, boost the immune system, and even influence mood and brain function. Here are some foods that can improve gut health:
Fermented Foods
Fermented foods such as kimchi, yogurt and sauerkraut are rich sources of probiotics. Probiotics contain live beneficial bacteria that help diversify the gut microbiome while suppressing the growth of pathogens. They aid in digestion, improve nutrient absorption and reduce inflammation.
Prebiotics
All plant foods such as vegetables, fruits, grains and legumes are rich in prebiotics. Prebiotics are fibres that the body can’t digest and instead ferment in the digestive tract, providing a food source for the beneficial bacteria in the gut. In other words, prebiotics help to stimulate the growth and activity of existing beneficial bacteria in the gut. Without them, probiotics cannot flourish.
Polyphenol-rich Foods
Polyphenols are considered a source of prebiotics as they are a source of fibre from plant foods like cacao, berries, turmeric, nuts and seeds. They have antioxidant, anti-inflammatory and anti-obesogenic. This means they modulate the growth of specific bacteria in the gut to improve microbial composition, reduce inflammation and alleviate symptoms of diseases attributed to gut inflammation, and improve weight loss and maintenance.
Omega-3’s
Omega-3 fatty acids benefit the gut in a multitude of ways. They suppress inflammatory markers, regulate the type and abundance of gut bacteria, and aid in the maintenance of intestinal wall integrity. Foods high in omega-3s typically include fatty fish. While nuts and seeds contain ALA, a precursor to omega-3, not everybody can effectively make the conversion. For those following a plant-based diet, supplementation is highly recommended.
If you’re struggling with digestive issues, get in touch. I’d love to help you!
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