Our gut health refers to the overall balance in the unique population of bacteria living in our stomachs. According to health professionals, the word “gut micro-biome” describes this population of over 1000 species and trillions of micro-organisms that call our gastrointestinal tracts home.
What makes our gut healthy is a large population of the micro-biome being good bacteria and not bad ones. Our gut health is so important for our overall health. Researchers have discovered links between our gut health and the prevention of certain cancers and autoimmune diseases. We have the responsibility of taking care of the good bacteria by leading a healthy lifestyle and eating specific types of food.
Here are 5 good gut foods to improve your health.
1. Fermented food
Fermented foods have undergone a process in which the food is stored in an airtight container for a long duration, this then results in the sugar content of the food being broken down by yeast or bacteria. Fermented food usually has a tangy flavour and is a great source of probiotics. Some common examples are yoghurt, kimchi, sauerkraut and Kombucha. Fermented foods are naturally packed with the good bacteria your body needs, and experts believe this may play a significant part in keeping your population of friendly gut bugs alive.
2. Eat lots of Vegetables and Fruits.
Fibre is abundant in many fruits and vegetables, and this fibre encourages the growth of beneficial bacteria in your gut. Some examples of food rich in fibre are bananas, raspberries, green peas, apples, beans, and broccoli. A study by a group of experts shows that a diet rich in vegetables and fruits prevents the growth of some disease-causing bacteria.
3. Eat Whole Grains
Whole grains contain non-digestible carbohydrates that can help beneficial bacteria flourish in the gut microbiome. Whole grain fibre can help with digestion in a variety of ways, it reduces the risk of constipation. Secondly, certain forms of fibre in grains function as prebiotics. This implies they aid in the feeding of your healthy gut flora, which is essential for digestive health. Some Common varieties of whole grains include oatmeal, popcorn, millet, quinoa and brown rice.
4. Eat Meals that are rich in Polyphenols
Polyphenols are plant compounds that have numerous health advantages, including blood pressure, inflammation, cholesterol levels, and oxidative stress reduction. These dietary ingredients protect your cells from harm while also combating inflammation and infection. Green tea polyphenols may help combat “bad” bacteria such as E. coli and alleviate symptoms of inflammatory bowel disease and peptic ulcers. Some examples of foods rich in polyphenols are cocoa and dark chocolate, red wine, grape skins, green tea, and almonds.
5. Eat a variety of Foods
In your intestines, there are hundreds of different kinds of bacteria, each of which performs a distinct role in health and requires different nutrients to develop. A diversified micro-biome is generally thought to be beneficial. This is because the more bacteria species you have, the more health benefits they may be able to provide. A diet rich in various food kinds can result in a more diverse microbiome.
In conclusion, a healthy microbiome is essential to our overall well-being. In addition to our eating habits, lifestyle changes such as staying hydrated, moderating caffeine and alcohol intake, regular physical activities, stress management and proper sleep can help our gut bugs thrive.