12 Foods for Better Gut Health


Your gut has a massive impact on your health and well-being way beyond simply digesting your food. The relationship between the gut and health is complex, but much of it is related to the bacteria that live there. There are trillions of bacteria inhabiting the digestive tract, collectively known as the "microbiome", comprising a mixture of beneficial, neutral, and harmful bacteria.
The balance of the different varieties of bacteria has far-reaching effects on many aspects of health. To put it simply, the more of the beneficial bacteria and the less of the harmful ones, the better the influence they will have upon health. A favorable balance of gut bacteria means you are more likely to have a strong immune system, be a healthy weight, have healthy skin and even improved mental wellbeing (1,2,3). Imbalances in gut bacteria on the other hand, are linked to various health problems including: obesity, anxiety, irritable bowel syndrome, food intolerances, allergies, asthma, eczema, and infections.
The basis of a gut-friendly diet includes a balanced and varied high fiber diet. Foods that are good for your gut include yogurt, kimchi, sauerkraut, whole grains, papaya, pineapple, and more. Scroll down to view the full list of foods that promote gut health.
List of Foods For Better Gut Health

Nutrition Facts for Non-Fat Yogurt.

Nutrition Facts for Kimchi.

Nutrition Facts for Cooked Brown Rice.
Nutrition Facts for Papaya.

Nutrition Facts for Asparagus (Cooked).

Nutrition Facts for Ginger.

Nutrition Facts for Ground Turmeric.

Nutrition Facts for Flax Seeds.

Nutrition Facts for Peppermint.

Nutrition Facts for Kiwifruit.

Nutrition Facts for Broccoli (Cooked).

Nutrition Facts for Tap Water.

Tips for a Healthy Gut
- Limit consumption of added sugar, refined carbohydrates, processed foods and meat, which can all encourage the growth of harmful bacteria.
- Manage stress, as prolonged stress hampers digestion and can alter the balance of gut bacteria. Take positive steps to manage stress, such as meditation, yoga or walking in nature.
- Physical activity reduces ‘transit time’, which is the time taken for food to pass through the digestive tract, keeping the gut healthy and helping prevent constipation.
- Eating too fast reduces the effectiveness of your digestion, which starts in the mouth with enzymes present in the saliva and the physical break down of food by chewing.
- Avoid probiotic shots, drinks and flavoured yoghurts, as these are generally high in added sugars and often contain artificial flavourings and sweeteners. Instead opt for the natural probiotic foods listed above.
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Data Sources and References
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