Good food to promote gut health is always a concerning matter to discuss in everyday life. Nowadays, every concerned nutrition-enthusiast is aware of the effects of foods on health. But very few actually think or talk about good gut health foods separately and get ignored by the general. Gut health has the capability of controlling your inner feelings as well as your overall health, so in no way it should be taken lightly.
“Gut Health” can be defined as the balance of bacteria that inhabit the digestive tract. It is also known as your digestive system. In order to process and absorb the nutrients in your food, your digestive system includes several diverse organs.
Always remember that you won’t be healthy if your gut isn’t healthy. Why? Chronic disorders, including heart disease, and irritable bowel syndrome, can all be prevented or delayed by maintaining a healthy gut. Nobody likes the irritation of stomach problems such as bloating, constipation, heartburn, constipation, loose stools, or gas that seem to know exactly how to ruin your perfect day. I know I am not painting a pleasant picture in your mind right now but bear with me. Because maintaining good gut health is essential at all costs. That is why food to promote gut health is necessary because of the same reason.
But you will be surprised how sometimes we actually harm our gut health instead of nurturing it in the name of diet.
In this article, I’m going to address some issues as well as some professional advice to follow, which will undoubtedly provide some food for thought.
What is Gut Health?
The gut, also known as the digestive system or the gastrointestinal (G.I.) system, digests and absorbs nutrients from the meals you eat, as well as uses those nutrients to fuel and sustain your body. Eating and digesting food should be a breeze when all of our digestive organs are in harmony.
However, such is not the case for the estimated 60 to 70 million people in the United States who suffer from digestive disorders, according to the National Institutes of Health study.
Why Good food to promote gut health is Important?
Everything we eat is converted to simple sugars and amino acids in our guts. They are then transported throughout our bodies as nutrients. Only a sound digestive system can make this a possibility. So you can see why foods for good gut health can and should be your primary concern. Infectious bacteria, viruses, and fungus can’t thrive in a well-balanced digestive system. Nerves and hormones in the stomach and brain work together to keep the body healthy and happy. But it can always be a hassle to find and maintain healthy foods for good gut health. And that is why we are here. But first, let’s see some common (but serious) signs of an unhealthy gut you should look out for.
Signs of Unhealthy Gut
Inflammation in the stomach can express itself in a variety of different ways. A few of the most prevalent symptoms are listed below:
1. Rumbling in the Tummy:
From gas-inducing meals to menstrual pains to a flu bug passing through, everyone suffers from an upsetting stomach or stomach ache at some point. Gas, bloating, constipation, diarrhea, and heartburn are all symptoms of an unbalanced digestive system that should be addressed as soon as possible.
For some people, dysbiosis, a condition in which the bacteria in the gut are out of balance, may have a role in the development of IBS (irritable bowel syndrome).
2. Inadvertent weight shifts:
According to new research, there are distinct abnormalities in the microbiomes of lean and obese individuals.
A study of Nutrition Today (2016) revealed that a Western diet heavy in fat and refined carbs may increase gut flora associated with obesity. Absorption of nutrients, control of blood sugar, and fat storage may be hampered by an imbalanced gastrointestinal tract. Insulin resistance or an insatiable appetite induced by poor nutrition absorption might cause weight loss from an overgrowth of bacteria in the small intestine.
A further indicator of stomach issues is feeling exhausted all the time, no matter what you’ve been doing. While serotonin is triggered in the brain, the vast majority of it is created in the intestine. A lack of serotonin in the body may lead to issues with mood and sleep, so if your gut isn’t functioning correctly, you may find yourself waking up weary every day.
People who have chronic fatigue syndrome may have abnormalities in the gut microbiome, including the bacteria, germs, fungi, and viruses present in the gastrointestinal system. Researchers also discovered that almost half of the exhausted participants also had IBS, which is a common gastrointestinal disorder.
According to another study published in Frontiers in Microbiology in July 2018, an unhealthy gut may have a role in a wide range of allergy diseases, including respiratory allergies, food allergies, and even skin allergies. As a result, the gut microbiota may impact everything from nutrition to skin to the lungs.
5. Autoimmune conditions:
According to recent research, IBS, ulcerative colitis, Crohn’s disease, type 1 diabetes, and celiac disease have all been related to having an unhealthy gut microbiome. The start of
autoimmune diseases such as rheumatoid arthritis, ulcerative colitis, and multiple sclerosis may be triggered by certain gut bacteria, Bacteroides fragilis, according to research published in the journal Clinical & Experimental Immunology in August 2018.
Inflammation in the body is thought to be caused by an unhealthy gut, which may affect the immune system’s appropriate functioning.
6. Mood Disorders:
The gut-brain connection has been thoroughly studied, and the gut’s influence may also extend to your mood.
According to this Harvard study, it may contribute to anxiety and digestion problems. Probiotics may help ease anxiety and depression, according to a study published in the journal Clinics and Practice in September 2017. Gut problems and inflammation in the central nervous system may contribute to factors.
Suppose you notice any of these symptoms or signs. In that case, it is highly recommended to see a doctor to check if they are caused by an ill digestive system or something else entirely. Next, talk to an integrative medicine practitioner expert about Good food to promote gut health, such as a naturopathic physician.
Things should be followed to promote gut health
Only foods for good gut health won’t save you from getting sick (or worse in some cases), you have to maintain a healthy habits and lifestyle too. Some habitual change you can do right now would be-
1. Relieve tension:
Chronic high stress affects the entire body, including the stomach. A pet or meditation might help reduce stress.
2. Get rest:
Sleep deprivation can negatively damage gut health, leading to more significant sleep disorders. Prioritize 7–8 hours of uninterrupted sleep every night. If you have difficulties sleeping, talk to your doctor. Sleep disorders also affect your weight. Check this article about how a good night’s sleep can affect your overall health and how you can overcome it.
3. Savor your food slowly:
Chewing correctly and eating slowly can help promote complete digestion and nutrition absorption. This may help you feel better and keep your gut healthy.
4. Dietary change:
Gut health can be improved by cutting less on processed, high-sugar, and high-fat diets. Eating a wide variety of plant-based meals and lean protein can also help to improve the health of your digestive tract.
Do you eat when emotional and not just when you are hungry? You might want to change your habits of emotional eating as soon as possible for your own gut health’s sake. Check this article to know more about controlling emotional eating habits.
Food to promote gut health
So how to Improve Gut Health and digestive system? Easy. Eating the Right food to promote gut health.
Fiber, probiotics, prebiotics, or a combination of the three should be a part of everyone’s food to promote gut health
- Fiber: Fiber, which is found in plant foods, helps to keep food moving through your digestive system at a steady pace, which is important for being able to stay clean.
- Probiotics: Fermentation produces helpful microbes called “probiotics” that may be found in food. You might consider them as “good” bacteria that can fight off infection-causing germs that can be found in our diet or that flourish when we are ill.
- Prebiotics: You can’t digest prebiotics, yet they provide nourishment for the good bacteria in your stomach.
The following good gut health foods can help you reach your daily fiber requirements:
Legumes: You can get half of your daily fiber intake from a cup of legumes for just a few cents a serving, which makes them an excellent value.
Raspberries and blackberries: There are 8 grams of fiber in a cup of raspberries and blackberries.
Barley, bran, and bulgur: All whole grains, including barley, bran, and bulgur, are rich sources of fiber. However, a cup of barley or bulgur, or even half a cup of oat bran, can provide 6 grams of fiber or more.
Yogurt and kefir: Lactose-digesting bacteria may be found in yogurt and kefir, which are both fermented dairy products that contain beneficial bacteria.
Kimchi: besides being a prime source of nutritional fiber and vitamins A and C, Kimchi, a traditional Korean side dish, is a wonderful alternative for individuals who avoid dairy products. Another choice is sauerkraut.
Miso: besides its probiotic properties, fermented soybean miso is an excellent source of fiber and protein. Add miso to meals after they’ve been cooked or heated to keep the beneficial microbial component.
Avoid these food to promote gut health
Food that tastes good might not always be the best option for your health. So cutting back on the following meals and beverages may also be beneficial to the cause. Here are some examples which are not the foods for good gut health and you should avoid –
Alcohol and caffeine: Caffeine & Alcohol can also cause diarrhea by stimulating your intestines too much.
Red meats and fried foods: When you eat a lot of fatty foods, your stomach holds on to food for longer. It’s also possible that eating fatty meals might cause heartburn because they weaken the muscles that normally maintain gastric acid in the stomach, allowing it to leak out.
Sodas and Beverages: Having a large amount of gas in your stomach might be a side effect of drinking carbonated beverages.
For a more detailed perspective, check out this article.
Digestion and Gut Health
Many gastroenterologists came to the conclusion that a healthy gut is less likely to be the source of detrimental inflammation and immune system failures.
When it comes to safeguarding your digestive system, you may be shocked at some of these approaches because they aren’t solely diet-related. Mullin believes that “everything links into one another.”
Walking and Gut Health
For overall health and wellness, walking is one of the most effective workouts. One of the easiest and most convenient ways to get regular exercise is to go for a walk. Health problems can be remedied and eliminated by brisk walking. Walking can help you avoid a wide range of health problems, from heart disease and type 2 diabetes to obesity and irritable bowel syndrome.
When you walk, you put your digestive system into motion. As a result of this action, your digestive system contracts, enabling food and waste to pass through. Regular bowel movements and reduced gas and bloating in the gastrointestinal system are the result of this.
To begin, walk for 20 to 30 minutes three to five times a week. You may find this article interesting as we discussed the relation between walking and gut health thoroughly.
Searching for “weight loss and burning calories” programs but cannot find any good options? Check this article to follow through.
Frequently Asked Questions
1. Is yogurt a good food to promote gut health?
⇒ Yogurt has a high concentration of probiotic microorganisms, which help to maintain a healthy digestive system. So, yes, yogurt is an excellent choice for good gut health food.
2. Are bananas good food to promote gut health?
⇒ Bananas’ high fiber content tends to decrease bloating and increase feelings of fullness. So, yes, Bananas are good gut health food for sure.
3. Is honey good for gut health?
⇒ Unlike probiotics, prebiotics, like raw honey, are essential for gut health because they include fiber that our systems are unable to absorb. However, probiotics can absorb prebiotics. This means that prebiotics provides nourishment for probiotics.
4. Are pickles good food to promote gut health?
⇒ Adding pickled cucumbers to your diet is a terrific way to get more beneficial bacteria into your system.
5. Are beans good for gut health?
⇒ Various beans have been found to improve gut health by strengthening the intestinal barrier and boosting the population of beneficial bacteria, according to research.
6. Are apples good for gut health?
⇒ Prebiotic pectin, which is found in apples, is a form of fiber. In other words, it provides food for the healthy bacteria in your stomach. So, apples are good gut health foods.
7. Are eggs good food to promote gut health?
⇒ To maintain a healthy digestive system, eggs can be a useful supplement to a well-balanced diet. So, yes, eggs are good gut health foods for sure.