Our intestines or gut are filled with a huge amount of good bacteria that are constantly helping our body to digest food. There are around 40 trillion of them and they are known as gut microbiota. The gut microbiota plays a huge role in our health which is why they are very important and we should take good care of them.
The food we eat contributes to our gut health and it can positively affect our well-being which is why maintaining a healthy gut should be on top of everyone’s list.
Eating Diverse Foods Promotes Healthy Gut
Because of so many different bacteria in your gut, the food you consume needs to be diverse to fulfill the needs of all of them because they are all important for your health and they all need diverse nutrients to properly do their job.
In general, it’s better to have a microbiota that consists of many good bacteria. The more healthy bacteria you have in your gut, the healthier it is because each of them contributes differently and offers a different health benefit.
To satisfy the nutrient need of these good bacteria you need to consume a diverse range of foods which means that your diet has to consist of diverse food types. Aiming for a diet that consists of whole foods would be one option to ensure a healthy gut.
Beans, Legumes, and Vegetables Support Gut Health
One of the best ways to support your gut health is to consume lots of fruits and vegetables because they are full of healthy nutrients. They also contain a lot of fiber which is food for some of the microbiota.
Legumes and beans also contain a lot of fiber which makes them an excellent option to improve your gut health.
Fermented Foods Improve Gut Health
Fermented foods can help you improve your gut health because they contain a type of bacteria that is beneficial for your health. Some fermented products that are great for your health are:
- Kimchi
- Kefir
- Yogurt
- Sauerkraut
- Tempeh
- Kombucha
Several studies support the fact that people who consume yogurt have a better and more diverse microbiota than those who don’t.
Whole Grains Are Great for Your Gut Health
Whole grains are excellent for maintaining a healthy gut because they contain beta-glucan which is a carb that can’t be digested by our body and small intestine. This means that it makes its way to the large intestine where it can be broken down and serve as food for the microbiota which helps them grow in number. The whole grain food is especially good for the lactobacilli, Bacteroidetes, and Bifidobacteria which are just a few of the healthy bacteria that is extremely beneficial for our gut and healthy digestion.
Plant-based Diet Can Support Healthy Gut
Plant-based diets may improve your gut health because they tend to be high in fiber. There was a small study that involved people who were on a vegetarian diet that decreased the number of bad bacteria in people who were obese. The diet also managed to improve cholesterol levels, reduce weight and decrease inflammation.
Consume Foods That Contain Polyphenols
Foods that are high in polyphenols may improve your gut health and support healthy digestion. Polyphenols are compounds found in plants that have several benefits for our health such as diminishing inflammation, reducing blood pressure, and lower oxidative stress and cholesterol levels.
Polyphenols can sometimes be digested by our body but oftentimes they make it to the colon where they serve as food for the good bacteria there.
Foods and beverages that contain polyphenols are:
- Green tea
- Almonds
- Broccoli
- Blueberries
- Cocoa
- Dark chocolate
- Onions
Final Thoughts
Maintaining a healthy gut is extremely important for your general well-being. The microbiota that lives in your gut is very important for preventing several chronic diseases and having the right nutrition plan to improve your gut health is essential. Many studies show how important good bacteria in our gut is and the best way to keep it in good health so it can serve its purpose is by eating a wide range of foods and a balanced diet rich in whole foods, fermented foods, vegetables, legumes, and beans.
