Now that you’ve learned about the importance of the gut microbiome, you might be wondering how to keep it healthy and productive. Here are some great foods that can help diversify and strengthen your gut health!
Fruits and Vegetables
Fruits and vegetables are a great natural source of nutrients, and eating a variety of them can ensure that your body is getting a strong variety of good gut bacteria. Beans, legumes, raspberries, broccoli, lentils, and whole grains are all high in fiber, which is specifically digested by bacteria in your gut and stimulates the growth of bacteria in the microbiome. Apples, artichokes, and almonds have been known to increase Bifidobacteria, a beneficial species of bacteria that can prevent inflammation.
Fermented foods such as Yogurt, Kimchi, and Sauerkraut contain bacteria that convert sugar in the food to organic acids. Eating such foods can help increase lactobacilli, a beneficial bacteria, and yogurt consumption has been linked to less inflammation and chronic illnesses. It is recommended to consume natural yogurt rather than flavored yogurt, as the natural foods are healthier and have less sugar.
Prebiotics are found in many foods that we typically eat and stimulate the development of beneficial bacteria in the gut. Eating whole grains, fruits, and vegetables can increase this concentration, and those with a healthy amount of prebiotics could have a reduced risk of obesity, heart disease, and diabetes.
While found in foods like yogurt, probiotics are also found in supplements, and taking probiotic supplements can have great benefits for your health. Probiotics are especially helpful; for those that have pre-existing gut conditions. For those that have unhealthy microbiomes, taking probiotic supplements can potentially alter your gut bacteria function and improve your metabolism.