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Foods That Support Your Gut Health

Premier Gastroenterology Blog Foods That Support Your Gut Health
Foods That Support Your Gut Health

The gut is an often overlooked aspect of your health. Did you know that there are 40 trillion bacteria in your body, the majority of which call your gut home? The bacteria in your gut are known as your microbiome, and it plays a vital role in your overall health. 

Premier Gastroenterology digestive specialist Dr. Rodwan Hiba provides quality gastroenterology care to the Brooksville, Florida, community. Dr. Hiba diagnoses and treats a full range of digestive conditions, from irritable bowel syndrome to constipation. Maintaining good gut health is part of maintaining overall health. 

The foods you eat can have a profound impact on your gut health. Let’s look at some of the foods that can help keep your gut in tiptop shape. 

The importance of a healthy microbiome

Diversity is the name of the game when it comes to a healthy microbiome. Having a wide array of different strains of beneficial bacteria in your gut makes it strong and resilient. Your microbiome is linked to how well your body breaks down food, immune health, mood, and even brain health. 

From the moment you’re born, microbes begin to populate your gut. Over time, these microbes come and go, depending on various factors, such as your diet. If your gut health could use a boost, you can alter your microbiome through diet. The foods you eat influence which microbes flourish and colonize your gut. Let’s discuss some of the foods that promote a healthy microbiome. 

Fermented foods

Adding fermented foods to your diet is incredibly beneficial for your gut health. Fermentation is a process whereby bacteria break down sugars, which produces chemical changes. Researchers from the Stanford School of Medicine conducted a small trial looking at the impact on gut health of diets high in fermented foods versus high-fiber foods.

The study’s first-of-its-kind results found that just 10 weeks of eating a diet rich in fermented foods lowered inflammation, increased the different types of bacteria in the gut (microbiome diversity) and boosted the immune system. 

Some of the best fermented foods to add to your diet are:

It’s worth noting that the benefits of eating fermented foods were found to be dose-dependent. This means that the more you eat, the more gut benefits you gain. To reduce potential digestive side effects, such as gas and bloating, add these foods gradually. 

Prebiotic foods

Prebiotic foods contain certain fibers that support the growth of beneficial bacteria and work alongside probiotics to keep your gut happy. A diet that provides a rich source of prebiotics ensures that the bacteria in your gut live their healthiest lives.

Here are some examples of prebiotic foods:

In addition to containing prebiotics, these foods are nutrient-dense. 

Benefits of prebiotic foods

Prebiotics provide a wealth of benefits. Scientists are still learning how prebiotic foods work. Here are just some of the proven benefits of prebiotics.

It takes some conscious effort to add prebiotic foods to your diet. Once added, these foods can be part of your regular eating habits in no time. 

Building synbiotic meals

Synbiotic meals are the ultimate way to keep your gut happy. A synbiotic meal combines probiotics and prebiotics, which gives the beneficial bacteria the best chance of surviving the long digestive journey through the gut itself. Some ideas for combining probiotics and prebiotics in the same meal include having asparagus or legumes with miso soup, adding oats to your yogurt, or topping a lentil burger with kimchi. 

Fiber-rich foods

Fiber-rich foods like beans, legumes, and whole grains are great for your gut. Fiber is the indigestible part of plants that makes its way to your large intestine, where it promotes the growth of beneficial bacteria. 

Most people in the United States fail to get the recommended amount of fiber in their diet, making it an important area to focus on for not only gut health, but also for overall well-being. Aim to have 25-30 grams of fiber daily.

Some of the best sources of fiber are:

Fiber also helps keep your bowels regular and promotes healthy blood sugar and cholesterol. If you’re concerned about gluten, plenty of gluten-free grains are available to enjoy. Flax, millet, buckwheat, arrowroot, and amaranth are just a few. 

To learn more about how to boost your gut health and for all of your digestive care needs, call or message us to schedule an appointment with Dr. Hiba. We offer in-person and telehealth appointments. 

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