The hype around gut health has not gone away, and with good reason: So much of our health and wellbeing is connected to the health of our gut and digestive system. Unfortunately, very few things in our diets and daily habits are supportive of gut health. Thankfully, this is something we can have some control over. So much of our gut health depends on what we eat. Out of all the foods we can eat to support our digestive system, there are a few that stand out against the rest. These are the best foods for digestive and gut health.
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You are what you eat, and that is largely because what you eat has an incredible impact on the health of your gut. What does the term ‘gut’ actually refer to? The billions of bacteria present throughout your entire digestive system that help to digest and process the food you eat.
What you eat will either create an environment that promotes healthy bacteria while protecting against harmful varieties, or it will do the opposite. In general, the best thing you can do for your gut is to eat a healthy, balanced diet. This is one that is high in fresh fruits and vegetables, whole grains, lean proteins and healthy fats, and that is low in processed foods, sugars, salt, and saturated fats. That being said, there are certain foods that, in particular, support digestive and gut health. These are the best ones to include in your diet on a regular basis.
Yogurt contains probiotics, which can aid digestion by promoting healthy bacteria in your digestive tract. The important thing is which yogurts you are choosing. Look for brands that are lower in fat (not necessarily non fat) and that don’t contain added sugars or other unwanted additives. Typically plain, unflavored versions are your best bet. You can then add flavors and sweetness using natural ingredients, such as fruits or a touch of honey.
2. Apples
Apples are a rich source of pectin, a soluble fiber that helps increase stool volume and ease constipation and diarrhea. Eating apples more regularly will help you be more regular, and make those bowel movements healthier. When things are moving through your digestive tract properly and at the right speeds, you are less likely to have stomach problems and also more likely to absorb the nutrients that you need.
3. Fennel
Fennel’s fiber content prevents constipation and reduces bloating and cramping, improving digestive health. It can also help fight against other problems, such as bad breath. Be careful, however, with how much fennel you consume and especially with fennel supplements. For some people, fennel can cause water retention and swelling if taken in too high amounts or too high concentrations.
4. Chia Seeds
Close up of chia seeds in a wooden spoon. Chia seeds contain fibre and omega-3 fatty acids, protein, many essential minerals and antioxidants. Healthy eating concept.
Chia seeds are packed with fiber that promotes healthy gut bacteria growth and bowel regularity. They also contain healthy fatty acids that promote health in general. Again, be careful with how much you are consuming. While chia is good for your health, overconsumption does not necessarily equate to more benefits.
5. Papaya
Containing the digestive enzyme papain, papaya helps break down protein fibers and eases symptoms of IBS. It is also a delicious source of vitamin C and other nutrients. Consider adding some fresh papaya to your morning bowl of yogurt with some honey and oats for a tasty, nutrient-packed and digestion promoting breakfast.
6. Whole Grains
Whole grains like oats, whole wheat, and quinoa improve digestion by adding bulk to stools and feeding healthy gut bacteria. While some fad diets will attempt to discourage you from eating these foods, we assure you that they are good for your health and that your body does, in fact, need them. The quantities you need, of course, will depend on the amount of physical activity you do and what kind of physical activity that is.
7. Beets
Beets are a good source of fiber that feeds gut bacteria and promotes healthy digestion. Though some are put off by their earthy taste, when prepared well they can be incredibly delicious.
Consider roasting them with some salt, pepper, and other seasonings you enjoy to be added to salads, ‘buddah’ bowls, and other meals. You can also add them to smoothies for an extra bit of nutritional value. Do be mindful of the quantity of beets you consume, as they can cause your urine to turn red and also may send you to the bathroom for a bowel movement more urgently than you’d like.
8. Ginger
Cup of hot ginger tea with ginger root and slices on gray background.
Known for aiding digestion and preventing nausea, ginger accelerates gastric emptying and reduces discomfort. Ginger has been used for centuries in many different cultures to help ease troubled tummies, promote digestion, and protect against bacterial infection. Though powdered ginger does have benefits, use the fresh product whenever possible.
9. Dark Green Vegetables
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Rich in insoluble fiber and magnesium, dark green vegetables enhance bowel movements and promote good gut bacteria. Leafy greens are high in a specific kind of fiber known as prebiotics. These help add bulk to stools and keep your digestive system moving well. On top of that, these dark green wonders are so full of other important vitamins and minerals that you really can’t afford not to include them in your diet. These include kale, lettuces, collard greens, arugula, and broccoli, and really any other dark green vegetable.
10. Salmon
One of the reasons why so many of us experience stomach problems, bloating, and other digestion-related ailments is due to inflammation throughout our digestive tract. Salmon’s omega-3 fatty acids reduce inflammation in the gut, benefiting those with digestive disorders. These healthy fats are also extremely important for so many other areas of our health, so be sure to include responsibly sourced salmon as often as you are able.
11. Fermented Foods
Fermented foods are those that have gone through a fermentation process. This means that they will have a high amount of probiotics and work wonders for our digestion. The following are some of the best fermented foods to eat on a regular basis:
- Kefir: Contains probiotics that improve lactose digestion and reduce inflammation in the gut. For those who don’t consume dairy, you can find vegetarian versions. Be sure to choose versions that do not contain added sugars.
- Kombucha: A fermented tea rich in probiotic bacteria, beneficial for digestion and gut health. Look for ones that include other gut-healthy ingredients, like ginger, and that don’t have added sugar.
- Miso: Made from fermented soybeans, miso aids digestion by increasing good gut bacteria. Be mindful of salt when buying miso-based products.
- Kimchi: A fermented vegetable dish that promotes good bacteria growth in the colon and aids digestion. Again, be mindful of salt and other unwanted added ingredients.
- Natto: Another fermented soy-based food containing probiotics to support gut health and digestion (its also high in vitamin K!). Other fermented soy products include tempeh. Choose unflavored versions and then add flavoring yourself when preparing to avoid unwanted salt and chemical ingredients.
- Sauerkraut: Made from fermented cabbage, sauerkraut is rich in probiotics and enzymes that aid in digestion. Choose organic whenever possible.
12. Bone Broth
Boiled bone and broth. Homemade beef bone broth is cooked in a pot on. Bones contain collagen, which provides the body with amino acids, which are the building blocks of proteins.
Bone broth is often used as the base for soups, stews, and other similar dishes. It is also a delightful drink on its own. It is high in gelatin, which is derived from the amino acids glutamine and glycine.
These amino acids protect the integrity of the walls of your intestines and digestive tract, decrease inflammation, and help to pass food more easily through your digestive system. It is made by simmering the bones and connective tissues of animals in water over a long period of time. If you are making your own, you can also include vegetables such as carrots and celery to increase the nutritional value of the broth. If you are purchasing an already made broth, look for organic and avoid any broths that are high in sodium or other unwanted additives.
Eat For Your Gut
Your gut health is integral to your overall health. When your gut health is poor, so will be your energy levels, your mood, your skin, your hair, and so much more. Do your best to eat a well balanced diet rich in whole foods, especially fruits and vegetables. Eat organic whenever possible and avoid processed foods with ingredients that you can’t pronounce or don’t understand. This will ensure that you have a happy belly and therefore happy overall health.