The gut refers to the gastrointestinal tract of our body that runs from mouth to anus and holds all chief organs of the digestive system, including the stomach, intestines, and esophagus, so the Gut Health Diet is very cruical for everyone. The gut performs various important functions such as absorption of nutrients, water, enzyme secretion, digestion and indigestion of food, and excretion of waste material. Gut health is usually determined by the types and levels of bacteria living in your intestinal and digestive tract. It is necessary for the gut to be in a healthy state because it has to perform essential tasks in your body.
The best way of keeping the gut healthy is by gut health diet for a balanced diet and consuming nutritious foods. About 40 trillion bacteria reside in our body, most of them live in our gut, and they are referred to as the Gut microbiome as a whole. These bacteria play significant roles in maintaining the integrity of the gut but there are also some bad bacteria that pose harm to the GIT, That’s why it is compulsory to care for the gut bacteria and eventually gut health. To keep your gut healthy, you have to eat those foods that are beneficial for stomach and intestinal health.
List of best Gut health Diet: foods that can support
Ginger
Ginger has huge nutritional benefits, including quick pain relief from stomach upset and digestive problems like nausea. Gingerol is a natural compound found in ginger, and it has antioxidant and anti-inflammatory properties. You can eat ginger in any way but the best option is consuming it in the form of ginger tea. Washing, peeling, and slicing the ginger are essential steps before consuming. Then add it in your tea, or food or eat it simply.
Yogurt:
When we think of foods good for gut health, the first name that comes to mind is Yogurt. Yogurt is high in probiotics, which are living microorganisms that keep the bacteria of the gut healthy and happy. It might help in bringing immediate relief from symptoms like gas, diarrhea, bloating, and constipation. A high-protein yogurt, comprising simple constituents and the lowest added sugars is recommended for consumption during gut illness. All yogurts do not contain live bacteria so you should always check the label before purchasing one.
Apples
Apples are very beneficial for your health in all aspects because they benefit every part of your body. They are high in prebiotics and fiber and are important for improving your gut health. The insoluble and soluble fiber in apples may help in regulating bowel movements. While the pectin in apples is quite useful for boosting the immune system, in this way apples are considered much beneficial for gut health.
Bananas:
Bananas provide nourishment to your gut and are considered very useful for improving digestion. A soluble prebiotic fiber called inulin is present in bananas which helps in feeding the gut microbiome. They are useful in treating the painful symptoms of the gastrointestinal tract including diarrhea and constipation by easing the bowel functions and bettering the stool viscosity. Bananas relieve painful symptoms and also provide nutritional benefits to the body.
Kimchi
Kimchi is considered to be very useful in improving digestive health and being a fermented product makes it an amazing probiotic. Kimchi commonly includes onions, garlic, sugar, chili peppers, salt, cucumber, eggplant, celery, and carrot. It keeps the digestive system healthy and active which is eventually good for maintaining a healthy gut. Kimchi is a Korean dish and a Gut Health Diet but it is gaining popularity worldwide due to its excellent health benefits.
Black Beans:
Black beans are rich in fiber which is useful in supporting better gut health. The fiber in black beans aids in preventing constipation, regulating bowel movements, and treating other digestive problems. Moreover, this fiber feeds the good bacteria in the gut and promotes the growth of a strong gut microbiota. This results in better brain health, improved digestion, and a powerful immune system. A variety of beneficial nutrients are present in black beans including folate, protein, and iron which are really important for diabetic patients and overall health.
Salmon
Salmon contains anti-inflammatory properties which help in keeping the gut safe from injuries. The omega-3 fatty acids in salmon make it an excellent ingredient for maintaining gut health. It can also treat digestive intolerances, bowel illnesses, and other gut disorders.
Onions
Onions are rich in fibers and prebiotics and are very useful in improving gut health. Onions contain antioxidants for fighting off infections and they are considered to be really helpful in improving the digestion in the stomach. Onions are nutrient-rich, low-caloric, anti-bacterial, and support bone health also.
Kale
Kale contains high fiber that helps prevent constipation and promotes gut health and well-being. It contains antioxidants that help in fighting diseases of the gut and maintaining a healthy gut. Kale also contains vitamin C that is having anti-inflammatory properties helping in healing gut wounds.
Berries
Berries are considered one of the healthiest fruits to eat and they are super beneficial for the gut as well as considered best Gut Health Diet. They are rich in antioxidants which are helpful in fighting diseases and help in reducing the inflammation of the gut. Berries contain prebiotics and are high in vitamin C which helps in protection from toxins, enhancing nutrient absorption, and improving the gastrointestinal barrier. Raspberries, strawberries, and blueberries are common examples of berries.
Oats
Oats and oatmeal are quite beneficial for gut health because they contain beta-glucan, a prebiotic fiber that feeds the good bacteria in our gut and helps in their growth. This leads to the development of a strong gut microbiome, resulting in a variety of health advantages such as powerful immunity, improved mental health, and better digestion. Oats let you feel full and help to maintain energy levels in your body.
Keeping a healthy gut leads to healthy brain development because whatever we eat directly or indirectly affects our every organ. With a healthy diet, you can maintain a healthy gut which eventually leads to a healthy body. So, a gut health diet starts with eating nutritious foods to attain a healthy gastrointestinal tract.
