Your gut is home to trillions of microbes, including good bacteria that are essential for your health. When the balance of these microbes is disrupted, it can lead to gastrointestinal (GI) problems, such as inflammatory bowel disease (IBD), infections, and allergies.
Foods For Gut Health
Eating the right foods can help promote the growth of good bacteria and improve gut health. Here are the 10 best gut healing foods to eat.
1. Sauerkraut
Sauerkraut is a type of fermented cabbage that is rich in probiotics, which are good bacteria that promote gut health. Fermented foods like sauerkraut are also rich in enzymes that help break down food and absorb nutrients.
2. Kimchi
Kimchi is a Korean dish made from fermented vegetables, and is often considered a type of pickled cabbage. Kimchi is made by combining vegetables (usually cabbage and radishes), spices, and a fermentation starter culture, and then allowing the mixture to ferment for a period of time. The fermentation process creates beneficial bacteria that can help promote gut health.
3. Kombucha
Kombucha is a fermented beverage that is said to have many health benefits. Some of these benefits include improving gut health, boosting the immune system, and aiding in digestion.
4. Yogurt
There is some evidence to suggest that yoghurt may be beneficial for gut health. A study published in the Journal of Dairy Science found that consuming yoghurt may help to increase the number of beneficial bacteria in the gut and reduce the amount of harmful bacteria. The study also found that yoghurt may help to improve gut barrier function and reduce inflammation.
5. Miso Soup
Miso soup is a traditional Japanese dish that is made with a fermented soybean paste. This paste is rich in probiotics, which are beneficial bacteria that can improve gut health. Probiotics have been shown to help reduce inflammation, improve digestion, and boost immunity.
6. Tempeh
Tempeh has been shown to be beneficial for gut health due to its high levels of fiber and prebiotics. Additionally, tempeh contains probiotics which are beneficial for gut health.
7. Beet Kvass
There is some evidence to suggest that beet kvass may be beneficial for gut health. One study showed that beet kvass was able to increase the number of beneficial bacteria in the gut, while another study showed that it was able to reduce inflammation in the gut.
8. Pickled Vegetables
Pickled vegetables are a great source of probiotics, which are beneficial for gut health. Probiotics help to keep the gut microbiota healthy, and have been linked to a reduced risk of gastrointestinal disorders and inflammatory bowel disease.
9. Bone Broth
Bone broth is not only incredibly nutritious, but it’s also great for gut health. The gelatin in bone broth helps to heal and seal the gut, and the amino acids present in bone broth can help to improve gut health by reducing inflammation and aiding in the production of digestive enzymes.
10. Coconut Oil
Coconut oil is known for its many health benefits, including its ability to improve gut health. The oil contains lauric acid, which is known to kill harmful bacteria and viruses, making it an effective treatment for digestive issues. Coconut oil also helps to improve nutrient absorption and digestion, and can even help to reduce inflammation in the gut.
Some examples of gut-healthy foods include: fermented foods like sauerkraut and kimchi, bone broth, grass-fed beef, wild-caught fish, and organically grown fruits and vegetables. All of these foods contain nutrients that support a healthy gut microbiome.
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