Maintaining gut health is one of the best ways to maintain overall health. Not to mention, having an upset stomach or irregular bowel movements can be uncomfortable and disruptive. A good gut can help reduce these unwanted scenarios.
Thankfully, you can maintain or improve gut health through nutrition. So, what are the best foods for gut health?
Focus on fiber for gut health
Fiber is found in all plant foods including vegetables, fruits, whole grains, nuts, seeds, and legumes. Unlike carbohydrates, proteins, and fats, fiber is unable to be digested by our bodies for energy. However, fiber supplements are beneficial for gut health because it supports regular bowel movements. Plus, certain types of fiber can provide energy to bacteria found in our colon, also called the microbiota.
Fiber supports colon health by helping to speed food through the digestive system by serving as a bulking agent. There are two types of fiber: soluble and insoluble. Soluble fiber helps to bulk up stool and insoluble fiber helps to move things along. Daily intake of fiber provides balance, attracts water and softens the stool, keeping our guts moving optimally and regularly.1
Additionally, eating fiber increases the feeling of fullness and satiety so you eat less and wait longer periods between meals. Ever notice how you feel hungry sooner after eating foods without fiber versus eating foods with fiber? Feeling full for longer allows more time in between meals. This helps our guts clear out the food from the meal before to set the stage for good digestion for the next meal we eat.
Read more: What is Fiber?
Eat fermented foods for gut health or supplement with probiotics
Your gut is filled with millions of bacteria of different species that contribute to your overall health, called the gut microbiota. So, what is a probiotic? Gut health probiotics are foods or supplements that contain these bacteria and can help replenish the bacteria species we need the most of.
Probiotics offer a variety of benefits including digestive and immune support. They provide additional “good” bacteria to crowd out the “bad” bacteria that may occur from a poor diet, stress, or feeling under the weather.2 Probiotics can lower intestinal pH, decrease the prevalence and growth of bad bacteria, and can even change the immune response our bodies have.3
You can eat more probiotics by eating foods that are naturally fermented such as yogurt, kefir, kombucha, kimchi, and pickles. The natural fermentation process of producing these foods results in good strains of probiotics for gut health.
You can also take a probiotic supplement for gut health to help repopulate the good species of bacteria. Research has shown that strains of lactobacillus, Bifidobacterium, and saccharomyces are an effective way to include probiotics for gut health.4
Read more: What are probiotics?
Prebiotics for gut health
While probiotics resupply bacteria species to the gut, prebiotics feed the body’s existing gut bacteria. The good bacteria that already exists in your gut needs fuel to survive, otherwise it may die off and be overcome by the bad bacteria species.
Think of prebiotics as the food that feeds the good gut bugs to support gut health. By being properly fed, the good gut bacteria produce short chain fatty acids which in turn provide immune system benefits to you.5 When people eat more prebiotics it has been found that the amount of Bifidobacterium and lactobacillus species (aka the “good bacteria”) go up.6
So, what foods have prebiotics? Foods that are high in soluble fiber are great sources of prebiotics. These foods include onions, garlic, artichokes, asparagus and more.
Read more: Probiotics vs Prebiotics
Ginger & Peppermint for Gut Health
Ginger and peppermint are herbs and spices that not only make food flavorful, but also provide significant gut health benefits. Ginger root and peppermint have been traditionally used to sooth and comfort the stomach and support digestion. Ginger contains compounds with antioxidant benefits help support gut health.7 Beyond use as a digestive aid, peppermint supports wellbeing – critical to the maintenance of good gut health.
Ginger and peppermint can easily be incorporated into any diet if you get a little creative. Both dried ginger and peppermint make for delicious teas that you can prepare yourself or find at your local GNC. You can also consume ginger as a chewy candy or put it in a smoothie. May Asian dishes also feature ginger as a prominent ingredient, which would be another great way to incorporate this gut-boosting food. Add peppermint to your water for a refreshing drink.
Read more: Benefits of Ginger
Choose the best foods for gut health
Supporting your gut is important for maintaining your overall health. By incorporating foods with fiber (especially foods high in prebiotics), probiotics, ginger and peppermint oil you’ll be able to sooth your stomach, support your digestion, and maintain a healthy gut microbiota.
References
- Guan, Zhi-Wei et al. “Soluble Dietary Fiber, One of the Most Important Nutrients for the Gut Microbiota.” Molecules (Basel, Switzerland) vol. 26,22 6802. 11 Nov. 2021, doi:10.3390/molecules26226802
- Williams, Nancy Toedter. “Probiotics.” American journal of health-system pharmacy : AJHP : official journal of the American Society of Health-System Pharmacists vol. 67,6 (2010): 449-58. doi:10.2146/ajhp090168
- Williams, Nancy Toedter. “Probiotics.” American journal of health-system pharmacy : AJHP : official journal of the American Society of Health-System Pharmacists vol. 67,6 (2010): 449-58. doi:10.2146/ajhp090168
- Sanders, Mary Ellen et al. “Probiotics and prebiotics in intestinal health and disease: from biology to the clinic.” Nature reviews. Gastroenterology & hepatology vol. 16,10 (2019): 605-616. doi:10.1038/s41575-019-0173-3
- Holscher, Hannah D. “Dietary fiber and prebiotics and the gastrointestinal microbiota.” Gut microbes vol. 8,2 (2017): 172-184. doi:10.1080/19490976.2017.1290756
- So, Daniel et al. “Dietary fiber intervention on gut microbiota composition in healthy adults: a systematic review and meta-analysis.” The American journal of clinical nutrition vol. 107,6 (2018): 965-983. doi:10.1093/ajcn/nqy041
- Nikkhah Bodagh, Mehrnaz et al. “Ginger in gastrointestinal disorders: A systematic review of clinical trials.” Food science & nutrition vol. 7,1 96-108. 5 Nov. 2018, doi:10.1002/fsn3.807
