What to eat for a healthy gut

posted January 10, 2021 at 07:20 pm
by  Teddy S. Manansala, RND
Several studies demonstrate the link between gut health and overall health. 

Fruits and leafy vegetables are good sources of dietary fiber and prebiotics.
Microbiota is the community of microorganisms that thrive in the gut and influence one’s health. By fermenting non-digestible food components, they contribute to the production of nutrients and energy and strengthen our immunity.

Negative impact on gut micriobiota may be caused by antibiotics, other medications, emulsifiers, and high-intensity sweeteners. Even pesticides sprayed on produce may contribute to this undesirable effect.

Cheeses deliver intact probiotics.
One of the ways to promote better gut health is incorporating dietary fiber and probiotics in one’s diet. The following food choices may aid in overall gut health:

Dairy products - Cheeses such as Swiss, Gouda, cheddar, and parmesan deliver intact probiotics because of their ideal pH level that facilitates survival and growth. Yogurt likewise contains Lactobacillus bulgaricus, while kefir is high in lactic acid bacteria, which aid digestion.

Kimchi, a popular side dish in Korean cuisine, is an example of fermented food.
Fermented food - Miso, sauerkraut, kimchi, tempeh, and pickles are rich sources of probiotics.  These may boost intestinal immunity and relieve diarrhea, abdominal pain, and constipation.

Fiber and prebiotics - Dietary fiber are complex sugars which include inulin, fructo-oligosaccharides, and other oligosaccharides. Fruits, leafy vegetables, cereals, and whole grains are good sources of these, as they aid in growth and diversity of these helpful microorganisms.

Dark chocolates are a good source of polyphenols.
Polyphenols - Dietary polyphenols are natural compounds present in coffee, tea, and wine, as well as berries, cereals, dark chocolates, and cocoa powder. They may likewise be found in vegetables such as artichokes, olives, and asparagus. These ward off unwanted elements inside the body.

Topics: Polyphenols , Fermented food , Fiber , prebiotics , Microbiota , Health
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