{"id":15103,"date":"2022-11-03T16:52:04","date_gmt":"2022-11-03T21:52:04","guid":{"rendered":"https:\/\/development.gnc.com\/learn\/?p=15103"},"modified":"2023-02-01T10:38:51","modified_gmt":"2023-02-01T15:38:51","slug":"best-foods-for-gut-health","status":"publish","type":"post","link":"https:\/\/development.gnc.com\/learn\/wellness\/best-foods-for-gut-health.html","title":{"rendered":"The Best Foods for Gut Health"},"content":{"rendered":"

Maintaining\u00a0gut health<\/a>\u00a0is 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.<\/p>\n

Thankfully, you can maintain or improve gut health through nutrition. So, what are the best foods for gut health?<\/p>\n

 <\/p>\n

Focus on fiber for gut health<\/h2>\n

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,\u00a0fiber supplements<\/a>\u00a0are 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.<\/p>\n

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<\/p>\n

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.<\/p>\n

Read more:\u00a0What is Fiber?<\/a><\/p>\n

 <\/p>\n

Eat fermented foods for gut health or supplement with probiotics<\/h2>\n

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?\u00a0Gut health probiotics<\/a>\u00a0are foods or supplements that contain these bacteria and can help replenish the bacteria species we need the most of.<\/p>\n

Probiotics offer a variety of benefits including digestive and immune support. They provide additional \u201cgood\u201d bacteria to crowd out the \u201cbad\u201d 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<\/p>\n

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.<\/p>\n

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<\/p>\n

Read more:\u00a0What are probiotics?<\/a><\/p>\n

Prebiotics for gut health<\/h2>\n

While probiotics resupply bacteria species to the gut, prebiotics feed the body\u2019s 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.<\/p>\n

Think of\u00a0prebiotics<\/a>\u00a0as 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 \u201cgood bacteria\u201d) go up.6<\/p>\n

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.<\/p>\n

Read more:\u00a0Probiotics vs Prebiotics<\/a><\/p>\n

Ginger & Peppermint for Gut Health<\/h2>\n

Ginger and peppermint are herbs and spices that not only make food flavorful, but also provide significant gut health benefits.\u00a0Ginger root<\/a>\u00a0and peppermint have been traditionally used to sooth and comfort the stomach and support digestion. Ginger contains\u00a0compounds with antioxidant benefits help support gut health.7 Beyond use as a digestive aid, peppermint supports wellbeing \u2013 critical to the maintenance of good gut health.<\/p>\n

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.<\/p>\n

Read more:\u00a0Benefits of Ginger<\/a><\/p>\n

 <\/p>\n

Choose the best foods for gut health<\/h2>\n

Supporting your gut is important for maintaining your overall health. By incorporating foods with fiber (especially foods high in prebiotics), probiotics, ginger and\u00a0peppermint oil<\/a>\u00a0you\u2019ll be able to sooth your stomach, support your digestion, and maintain a healthy gut microbiota.<\/p>\n

 <\/p>\n

References\u00a0<\/u><\/p>\n

    \n
  1. Guan, Zhi-Wei et al. \u201cSoluble Dietary Fiber, One of the Most Important Nutrients for the Gut Microbiota.\u201d Molecules (Basel, Switzerland) vol. 26,22 6802. 11 Nov. 2021, doi:10.3390\/molecules26226802<\/li>\n<\/ol>\n
      \n
    1. Williams, Nancy Toedter. \u201cProbiotics.\u201d 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<\/li>\n<\/ol>\n
        \n
      1. Williams, Nancy Toedter. \u201cProbiotics.\u201d 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<\/li>\n<\/ol>\n
          \n
        1. Sanders, Mary Ellen et al. \u201cProbiotics and prebiotics in intestinal health and disease: from biology to the clinic.\u201d Nature reviews. Gastroenterology & hepatology vol. 16,10 (2019): 605-616. doi:10.1038\/s41575-019-0173-3<\/li>\n<\/ol>\n
            \n
          1. Holscher, Hannah D. \u201cDietary fiber and prebiotics and the gastrointestinal microbiota.\u201d Gut microbes vol. 8,2 (2017): 172-184. doi:10.1080\/19490976.2017.1290756<\/li>\n<\/ol>\n
              \n
            1. So, Daniel et al. \u201cDietary fiber intervention on gut microbiota composition in healthy adults: a systematic review and meta-analysis.\u201d The American journal of clinical nutrition vol. 107,6 (2018): 965-983. doi:10.1093\/ajcn\/nqy041<\/li>\n<\/ol>\n
                \n
              1. Nikkhah Bodagh, Mehrnaz et al. \u201cGinger in gastrointestinal disorders: A systematic review of clinical trials.\u201d Food science & nutrition vol. 7,1 96-108. 5 Nov. 2018, doi:10.1002\/fsn3.807<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"

                Maintaining\u00a0gut health\u00a0is 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? 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