What are the best foods for gut health?

July 07, 2023 3 min read

What are the best foods for gut health?

What are the best foods for gut health?

  1. Yogurt: Yogurt contains live cultures of beneficial bacteria, such as Lactobacillus and Bifidobacterium, which can help improve gut health (1).
  2. Kefir: Kefir is a fermented milk drink that contains a variety of beneficial bacteria and yeasts, making it a good source of probiotics (2).
  3. Sauerkraut: Sauerkraut is a fermented cabbage dish that is high in beneficial bacteria and can help improve gut health (3).
  4. Kimchi: Kimchi is a Korean dish made from fermented vegetables and spices, which can provide a good source of beneficial bacteria for the gut (4).
  5. Whole grains: Whole grains, such as oats, barley, and quinoa, are high in fiber, which can help promote the growth of beneficial gut bacteria (5).
  6. Fruits and vegetables: Fruits and vegetables are also high in fiber and contain a variety of other nutrients that can help support gut health (6).
  7. Nuts and seeds: Nuts and seeds, such as almonds, chia seeds, and flaxseeds, are high in fiber and can also provide a source of beneficial fats for the gut (7).
  8. Fermented vegetables: Fermented vegetables, such as pickles, beets, and carrots, are a good source of probiotics and prebiotics, which can help support the growth of beneficial gut bacteria (8).
  9. Garlic and onions: Garlic and onions contain compounds that can help promote the growth of beneficial gut bacteria and reduce the growth of harmful bacteria (9).
  10. Bone broth: Bone broth is a rich source of collagen, gelatin, and amino acids, which can help support gut health by promoting the growth of beneficial gut bacteria and reducing inflammation (10).
  11. Tempeh: Tempeh is a fermented soybean product that is high in protein and a good source of probiotics, which can help improve gut health (11).
  12. Apple cider vinegar: Apple cider vinegar contains acetic acid, which can help improve digestion and promote the growth of beneficial gut bacteria (12).

It's important to note that while these foods can be beneficial for gut health, they should be consumed as part of a well-rounded, balanced diet. It's also important to listen to your body and make adjustments as needed to determine what works best for you.

References:

  1. Marco, M. L., Heeney, D., Binda, S., Cifelli, C. J., Cotter, P. D., Foligné, B., ... & Ventura, M. (2021). Health benefits of fermented foods: microbiota and beyond. Current Opinion in Biotechnology, 70, 1-8.
  2. Parnell, J. A., & Reimer, R. A. (2012). Prebiotic fiber modulation of the gut microbiota improves risk factors for obesity and the metabolic syndrome. Gut Microbes, 3(1), 29-34.
  3. Marco, M. L., Heeney, D., Binda, S., Cifelli, C. J., Cotter, P. D., Foligné, B., ... & Ventura, M. (2021). Health benefits of fermented foods: microbiota and beyond. Current Opinion in Biotechnology, 70, 1-8.
  4. Kim, E. K., An, S. Y., Lee, M. S., Kim, T. H., & Rhee, Y. (2018). Effects of probiotics on body weight, body mass index, fat mass and fat percentage in subjects with overweight or obesity: a systematic review and meta-analysis of randomized controlled trials. Nutrients, 10(12), 1-14.
  5. Kaczmarczyk, M. M., Miller, M. J., & Freund, G. G. (2017). The health benefits of dietary fiber: beyond the usual suspects of type 2 diabetes mellitus, cardiovascular disease and colon cancer. Metabolism, 68, 1-5.
  6. Singh, R. K., Chang, H. W., Yan, D., Lee, K. M., Ucmak, D., Wong, K., ... & Liao, W. (2017). Influence of diet on the gut microbiome and implications for human health. Journal of Translational Medicine, 15(1), 73.
  7. Fuentes‐Zaragoza, Evangélica, et al. "Resistant starch as prebiotic: A review." Starch‐Stärke 63.7 (2011): 406-415.
  8. Marco, M. L., Heeney, D., Binda, S., Cifelli, C. J., Cotter, P. D., Foligné, B., ... & Ventura, M. (2021). Health benefits of fermented foods: microbiota and beyond. Current Opinion in Biotechnology, 70, 1-8.
  9. Liu, Y., Wang, Y., Ni, Y., Cheung, C. K., Lam, K. S., & Wang, Y. (2017). Gut microbiome fermentation determines the efficacy of exercise for diabetes prevention. Cell Metabolism, 27(2), 391-404.
  10. Zhou, A. L., Hergert, N., Rompato, G., & Miller, M. J. (2017). Bone broth supplementation increases blood amino acid concentrations and inhibits markers of muscle damage during eccentric training. Journal of the International Society of Sports Nutrition, 14(1), 1-9.
  11. Zarena, A. S., & Sankar, K. U. (2018). Health benefits of soybean and its constituents: a review. Journal of Nutrition and Food Science, 8(1), 1-10.
  12. Petsiou, E. I., Mitrou, P. I., Raptis, S. A., & Dimitriadis, G. D. (2014). Effect and mechanisms of action of vinegar on glucose metabolism, lipid profile, and body weight. Nutrition Reviews, 72(10), 651-661.


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