Bedford says. You may have heard that high-fiber foods are good for your health—this is also true for your gut. Almonds are high in healthy fats, fiber, and protein and are a great nut option for supporting your overall health.

Gans recommends adding yogurt to your diet as it is a great option for a probiotic-rich food. Plus, yogurt can easily be eaten as a tasty snack or added to foods like smoothies, soups, condiments, baked goods, and more.

Bedford recommends eating more bananas. They are high in fiber, which aids in digestion and helps you feel full for longer. Bananas also contain prebiotics, which help the good bacteria in your gut also known as probiotics thrive, Natalie Rizzo, M. Bedford notes. This fruit is also rich in fiber and prebiotics.

Like asparagus, kale is a green leafy vegetable, which is a variety that Dr. This vegetable is high in you guessed it fiber and has a high water content, which aids in digestion. Seafood lovers, rejoice.

Onions are another great probiotic-rich food that help contribute to better gut health, according to Dr. Plus, onions are great for adding lots of flavor to a variety of dishes. This fermented cabbage product is a probiotic-rich food that makes for a tasty side or condiment. Bedford recommends this probiotic powerhouse as it aids in digestive and immune health.

Bedford explains. These good bacteria can be found in lots of foods as well as probiotic supplements and help contribute to a healthy balance of bacteria in the gut and the rest of the body.

Prebiotics and probiotics are actually very different—but we depend on both for optimal gut health. While probiotics, like yogurt or miso, are foods fortified with good gut microflora, prebiotics are the foods that have the nutrients to feed that gut microflora, Sunny Jain , molecular biologist and Sun Genomics founder previously explained.

Shannen Zitz is an Assistant Editor at Prevention, where she covers all things lifestyle, wellness, beauty, and relationships. Previously the Editorial Assistant at Prevention, she graduated from the State University of New York at Cortland with a bachelor's degree in English.

The Healthiest Fast Food Menu Items. The 7 Healthiest Cheeses to Eat Right Now. Health Facts You Didn't Know About Black Tea. The Best Biotin-Rich Foods to Try. Plus, onions are great for adding lots of flavor to a variety of dishes.

This fermented cabbage product is a probiotic-rich food that makes for a tasty side or condiment. Bedford recommends this probiotic powerhouse as it aids in digestive and immune health.

Bedford explains. These good bacteria can be found in lots of foods as well as probiotic supplements and help contribute to a healthy balance of bacteria in the gut and the rest of the body. Prebiotics and probiotics are actually very different—but we depend on both for optimal gut health.

While probiotics, like yogurt or miso, are foods fortified with good gut microflora, prebiotics are the foods that have the nutrients to feed that gut microflora, Sunny Jain , molecular biologist and Sun Genomics founder previously explained.

Shannen Zitz is an Assistant Editor at Prevention, where she covers all things lifestyle, wellness, beauty, and relationships. Previously the Editorial Assistant at Prevention, she graduated from the State University of New York at Cortland with a bachelor's degree in English.

The Healthiest Fast Food Menu Items. The 7 Healthiest Cheeses to Eat Right Now. Health Facts You Didn't Know About Black Tea. The Best Biotin-Rich Foods to Try. The 10 Best Foods for Menopause Symptoms. com Medical Review Board Prevention Awards Win.

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Ginger While some may complain of bloating after consuming ginger, according to Dr. Black beans You may have heard that high-fiber foods are good for your health—this is also true for your gut. Almonds Almonds are high in healthy fats, fiber, and protein and are a great nut option for supporting your overall health.

Yogurt Gans recommends adding yogurt to your diet as it is a great option for a probiotic-rich food. Kale Like asparagus, kale is a green leafy vegetable, which is a variety that Dr. Salmon Seafood lovers, rejoice. Onions Onions are another great probiotic-rich food that help contribute to better gut health, according to Dr.

Shannen Zitz Assistant Editor. Healthy Eating.

You can put the whole clove in there without having to peel it yes, please! Garlic can be used to season almost any dish. Sauté it with onions and mix it into a stir-fry or pasta. Green bananas the unripe ones are best for the gut because they contain resistant starch, a type of indigestible fiber that produces more beneficial bacteria when your microbes feed on it, according to a review in the journal Nutrients.

So go ahead and make barley and brown rice in bulk for the week. Bonus: Ripe bananas are full of fiber too, which helps keep you fuller longer. Eat bananas with peanut or almond butter for protein, healthy fat and an extra dose of fiber.

Add them to overnight oats, Greek yogurt or a high-fiber cereal, or use them as a topping for whole-wheat toast. Pears are a prebiotic food for the gut and also contain pectin, a compound that helps lower cholesterol.

One medium pear is just calories but has 5. Add a dash of cinnamon to fresh pear slices for a tasty snack, bake a pear crisp or mix diced pear into oatmeal for additional cholesterol-lowering benefits,thanks to the fiber in oatmeal, known as beta-glucan.

Watermelon is naturally high in fructans. Watermelon is a summer staple that is tasty eaten plain. Find that boring? Make a refreshing beverage with it as we do in our Watermelon-Basil Agua Fresca or combine it with feta and mint for a summery salad.

They are found in berries, apples, artichokes, red onions, tea, dark chocolate and other fruits and vegetables. Gut bacteria feed on polyphenols and produce beneficial substances, which in turn, have a positive influence on certain conditions, including cancer, diabetes, cardiovascular diseases and aging, according to a review article in the journal Food Frontiers.

Artificial sweeteners, such as aspartame, saccharin and sucralose, have zero calories and no sugar. They pass through the body without being digested, yet they come into contact with the microflora in the gut, negatively changing the composition, according to research published in the International Journal of Molecular Sciences.

However, it's unclear how artificial sweeteners actually affect your health. For now, keep an eye out for aspartame, saccharin and sucralose on the label of processed foods and drinks like diet sodas and other zero-calorie beverages as well as some yogurts, granola bars and protein bars.

These foods and drinks often come with added sugar and salt anyway, so limiting them would be a positive change. Try kombucha in place of soda for a bubbly beverage with good-for-the-gut probiotics.

L-carnitine, a compound found in red meat, interacts with gut bacteria to produce trimethylamine-N-oxide TMAO , according to a study from the Cleveland Clinic and Tufts University.

This goes to show that the link between red meat and heart disease is not just about saturated fat and sodium: How gut bacteria interact with red meat may play a role. Eat red meat in moderation, and choose fatty fish, white fish, chicken or plant-based proteins like tofu and tempeh on the regular.

Your microbiome thrives on the diverse fibers and polyphenols that come from eating a variety of colorful fruits, vegetables and whole grains. Research studies, like the review published in Frontiers in Cellular and Infection Microbiology , have found that alcoholism negatively impacts the intestinal microbiome.

And while research is scant on the effects of moderate alcohol consumption on gut bacteria, one study published in Frontiers in Cardiovascular Medicine suggests that moderate alcohol intake might have a positive influence on both the gut microbiome and cardiovascular disease.

If you enjoy drinking, be sure to do so in moderation, which is one drink per day for females and two for males. It all comes back to eating lots of fruits, vegetables, nuts, seeds and whole grains for prebiotics food for the bacteria and fermented foods like yogurt and kombucha for probiotics good bacteria.

If you do not normally include these foods in your diet, adding them all at once might cause some unwanted gas and bloat. Start with small amounts, and once a week, increase the amount a little bit, determining how much to add based on how you feel.

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An impaired or weak intestinal barrier can allow harmful substances into your blood circulation that can result in systemic or full-body inflammation, which is linked to illnesses and disease. SCFAs in particular play a key role in maintaining the health of your intestinal barrier.

Probiotics are live microorganisms that have been shown to help reshape the makeup of your gut microbiota in ways that can enhance your immune function, help reduce obesity and diabetes risk, promote overall wellness, and improve multiple bowel diseases.

Probiotics change the gut environment in ways that decrease the ability of harmful bacteria to grow and allow healthful bacteria to flourish.

Probiotics may be found in non-pasteurized fermented foods , such as raw sauerkraut. Multiple studies have shown that microorganisms in fermented foods can survive digestion and reach the colon, where they can help support immune function. A Stanford University study assessed 36 healthy adults who were randomly assigned to week diets that included either fermented foods or high-fiber non-fermented foods.

Compared to the high fiber eaters, those who consumed fermented foods experienced greater benefits, including positive immune status changes and reductions in levels of 19 inflammatory proteins, including one called interleukin 6, which has been linked to conditions such as rheumatoid arthritis , type 2 diabetes , and chronic stress.

Researchers concluded that the study results suggest that fermented foods may have a powerful impact on immune function and may help combat non-communicable chronic diseases NCCDs , such as obesity and diabetes, which are largely driven by chronic inflammation.

Probiotic foods may include:. Prebiotics help feed probiotic bacteria in your gut by boosting the growth of "good" bacterial strains, including Bifidobacterium and Lactobacillus. They also shift the intestinal pH , which prevents harmful microbes from growing, such as Clostridium perfringens and Escherichia coli.

These changes result in reduced gut inflammation and are thought to increase the production of a hormone called intestinal glucagon like peptide 2 GLP2 , which is known to reinforce the strength of the gut lining.

In addition, the fermentation of prebiotic fibers, which leads to the production on SCFAs, has been shown to reduce hunger and improve the post-meal regulation of blood sugar and insulin levels. SCFAs have also been shown to reduce inflammation and have a positive impact on cholesterol regulation.

A typical Western diet, which is typically low in vegetables, fruits, and whole grains, provides only grams of prebiotics per day compared to the 5. Food sources of prebiotics include:. Some plants produce antioxidants called polyphenols. These natural compounds protect plants from damage and illness as they grow.

In the human body, polyphenols are linked to heart and brain protection. In addition, research shows that the gut microbiome converts polyphenols into bioactive compounds that get absorbed into the bloodstream and have therapeutic effects within the body. The breakdown of polyphenols within the gut is also linked to immune support and colorectal cancer prevention.

Polyphenol rich foods include:. Avocado consumption has been linked to a variety of beneficial health outcomes, including improved weight management and protection against heart disease.

A study found that this fruit with good fat also provides gut health benefits. Researchers randomly assigned adults with overweight or obesity to one of two groups for 12 weeks. Participants ate one meal per day breakfast, lunch, or dinner with or without avocado.

The study subjects provided blood, urine, and fecal samples throughout the study. Scientists found that the avocado eaters developed a greater abundance of gut microbes that break down fiber and produce beneficial SCFAs.

They also developed a more diverse array of healthful gut microbes compared to people who did not eat the avocado meals. And while the avocado group consumed slightly more calories, they had more fat in their stool, which means they absorbed less fat from their digestive tracts into their bloodstreams.

Researchers say this is the first study to evaluate the effects of avocado consumption on human gut microbiota in the absence of a caloric restriction, which eliminates calorie change as a factor in the changes observed.

Some foods have been shown to negatively impact the health of the gut and its microbiota. Limit or avoid these foods to optimize gut health. Research shows that an amino acid called L-carnitine from red meat is metabolized by gut microbes into a compound called trimethylamine-N-oxide TMAO , which is linked to artery hardening and increased heart disease risk factors.

Processed red meat consumption bacon, sausage, pepperoni may also increase levels of microbes in the gut that increase inflammation and up the risk of colorectal cancer.

Ultra-processed foods are defined as industrially manufactured ready-to-eat or ready-to-heat formulations containing food additives and little or no whole foods.

Examples include soft drinks, fast food, chicken nuggets, hot dogs, and sweets. A high consumption of these foods is associated with an increased risk of heart disease and obesity.

A research review concluded that ultra-processed foods reduce the type and variety of beneficial gut microbes compared to diets rich in minimally processed plant foods. This shift promotes inflammation in the gut and increases gut permeability.

Studies show that chronic alcohol consumption significantly alters the gut microbial community. Alcohol causes a decrease in beneficial microbes, an increase in harmful, pro-inflammatory microbes, and an increased gut permeability, which can allow pathogenic bacteria to be absorbed into the bloodstream.

While artificial sweeteners are sugar-free and calorie-free, their use has been linked to an increased risk of obesity and type 2 diabetes, and the effects may start in the gut. In experiments where gut microbiota taken from hosts who consumed low calorie sweeteners were transferred into healthy mice, the animals developed impaired glucose tolerance.

Other studies shows that sugar substitutes may shift the makeup of microbes in the gut, reduce the production of beneficial SCFAs, and increase inflammation.

Gut-supporting foods increase the type and number of beneficial gut microbes, reduce the growth of harmful bacteria, increase the production of anti-inflammatory compounds, like SCFAs, support immune function, and strengthen the integrity of the gut wall to keep harmful compounds out of the bloodstream.

Some foods counter these positive effects within the gut, which may lead to weakened immune function, digestive illnesses, and even increased chronic disease risk. Wiertsema SP, Van Bergenhenegouwen J, Garssen J, Knippels LMJ.

The interplay between the gut microbiome and the immune system in the context of infectious diseases throughout life and the role of nutrition in optimizing treatment strategies. Published online Mar 9. doi: National Human Genome Research Institute.

Appleton J. The gut-brain axis: Influence of microbiota on mood and mental health. Integr Med Encinitas. Bander ZA, Nitert MD, Mousa A, Naderpoor N.

The gut microbiota and inflammation: An overview. Int J Environ Res Public Health. Published online Oct St John H, Doucet E, Power KA. Dietary pulses as a means to improve the gut microbiome, inflammation, and appetite control in obesity. Obes Rev. Water helps to clean not only the intestine but the whole body.

The digestive system of most people does not cause an issue with spicy meals. However, few people discover that spicy food may upset their stomachs. Heartburn may not only be caused by really spicy meals, like chillies but it may also be triggered by milder yet flavorful foods like garlic and onion.

I suggest you avoid spicy meals if they cause you to have heartburn, stomach pain, or diarrhoea. Also Read: Ozempic Foods to Avoid: An Integrated Care Approach for Better Health.

Here are some specific foods that can keep the intestine healthy and clean. They are as follows —. Yogurt is an excellent source of live, friendly bacteria which is known as probiotics. Yogurt is prepared from fermented milk that can help to improve your digestion process and keep your gut system healthy.

You can have yogurt as a breakfast or combine them with fruits for tasty fusion. Chia seeds are a great source of dietary fibers. After consumption of chia seeds, it produces a gel-like substance in the stomach which works as a prebiotic.

It supports the growth of good bacterial flora in the intestine. Their fibers also help to clear constipation. Almonds are full of various micronutrients specifically vitamin E, fatty acids, and fibers.

A handful of almonds daily can keep your guts healthy and strong. Caffeine-based beverages, such as coffee, colas, tea, and other fizzy drinks, may increase stomach acid, which in some people may cause heartburn.

Fizzy beverages in general have a tendency to make people feel bloated, which may also cause heartburn. In my experience, selecting a non-carbonated, caffeine-free beverage may help to reduce your risk of experiencing digestive issues, such as herbal teas, milk, and plain water.

Miso is made up of fermented soya beans. Miso contains a probiotic that improves digestion and heals intestinal illnesses. Miso helps your intestine by increasing good bacteria in your intestine. Olive oil contains fatty acids and polyphenols that help to reduce gut inflammation and keep bacterial flora intact.

That must be the reason for using olive oil in salads or for cooking. Also Read: Can You Freeze Yogurt? A Guide to Safe Storage Practices. Avocado is a superfood rich in fibers and other micronutrients.

Plus, onions are great for adding lots of flavor to a variety of dishes. This fermented cabbage product is a probiotic-rich food that makes for a tasty side or condiment.

Bedford recommends this probiotic powerhouse as it aids in digestive and immune health. Bedford explains. These good bacteria can be found in lots of foods as well as probiotic supplements and help contribute to a healthy balance of bacteria in the gut and the rest of the body.

Prebiotics and probiotics are actually very different—but we depend on both for optimal gut health. While probiotics, like yogurt or miso, are foods fortified with good gut microflora, prebiotics are the foods that have the nutrients to feed that gut microflora, Sunny Jain , molecular biologist and Sun Genomics founder previously explained.

Shannen Zitz is an Assistant Editor at Prevention, where she covers all things lifestyle, wellness, beauty, and relationships. Previously the Editorial Assistant at Prevention, she graduated from the State University of New York at Cortland with a bachelor's degree in English.

The Healthiest Fast Food Menu Items. The 7 Healthiest Cheeses to Eat Right Now. Health Facts You Didn't Know About Black Tea. The Best Biotin-Rich Foods to Try. The 10 Best Foods for Menopause Symptoms.

com Medical Review Board Prevention Awards Win. Skip to Content Health Beauty Fitness Nutrition Life. sign in. BEST WALKING SHOES VALENTINE'S GIFTS FOR HER VALENTINE'S GIFTS FOR HIM BEST HAMSTRING STRETCHES HEALTHY SMOOTHIE RECIPES.

Some studies have shown garlic to help with the growth of bifidobacteria in the gut. Equally as important in cooking as garlic, onions also offer more bang for your buck than you might think. Thousands of years ago, our ancestors discovered that sealing a food away from oxygen meant bacteria started eating the sugar and starch — turning it into acids or alcohol.

We all eat fermented foods without really thinking about it. Yoghurt, beer, sourdough bread, sour cream, chutney, sauerkraut, and its Korean cousin, kimchi, all fall into the fermentation category. Other fermented products may be less familiar to you, including kefir — a milk drink made from a combination of fermented bacteria and yeast — and kombucha , a fermented sweet tea drink.

One of the benefits of fermented foods is that they are naturally teeming with the healthy bacteria your body needs — and scientists think this may play an important role in keeping your own community of friendly gut bugs thriving. Each of us has over trillion live bacteria in our gastrointestinal tract, aka our gut, which help our body to perform a number of different tasks.

However, our gut bacteria need to be balanced to work at their best. In a review, published in the journal Current Opinion in Gastroenterology, researchers found that having a varied community of gut bugs may play a role in easing a range of bowel conditions, including irritable bowel syndrome IBS.

As well as helping your digestive health, feeding your gut bacteria may also support other aspects of your wellbeing — for example, your mental health.

In , researchers at University College Cork reported that giving healthy people cocktails of friendly bacteria for four weeks altered their brain activity in MRI scans.

Participants were less likely to experience negative thoughts when they felt low. Milk fermentation became popular in the late 19 th century, when the technology required to produce it on a commercial scale became available.

People have been practising cheese fermentation and milk fermentation for centuries to preserve dairy products, but the live bacteria is usually stripped from them via pasteurisation before they are sold. Food fermentation can have some pretty tasty and healthy! Here are 9 of the best fermented foods:.

Kefir is a fermented dairy drink that shepherds used to drink in the Caucasus mountains. People make kefir by using starter grains called kefir grains, which contain live bacteria like lactic acid and yeast. It tastes a little like yoghurt, but is said to have even more benefits, and makes a good snack or breakfast.

Yoghurt is one of the best and most well-known fermented foods. Buttermilk was more popular back in the day, but if you can get your hands on some now, it makes a fantastic, fermented treat.

This is because most of the cheese found in supermarkets will have been processed in a way that kills the live bacteria. Friendly bacteria can sometimes survive the ageing process in some cheese types, including mozzarella, gouda, cottage cheese and cheddar.

Make sure you always check the label for live and active cultures, though, if you want some probiotic goodness along with the protein, vitamins and minerals cheese provides.

Miso is another fermented soybean product from Japan and is most popular for its use in miso soup. Miso is full of friendly live bacteria, as well as protein, vitamins, and minerals, including vitamins K and B Only in the last hundred years or so have we discovered the full benefits of using bacteria in this process for our health.

You may have already experienced sauerkraut on your frankfurter sausage or Reuben sandwich, where it provides a deliciously sour and salty flavour.

Sauerkraut has been enjoyed by many European countries for centuries and is made by fermenting finely shredded cabbage with lactic acid bacteria. Alongside its probiotic benefits, sauerkraut also provides fibre and vitamins, C and K, as well as sodium, manganese, and iron.

Make sure you choose unpasteurised sauerkraut, though, as pasteurisation kills any live bacteria. Similar to sauerkraut, kimchi is another fermented vegetable dish usually cabbage but with a lot more seasoning.

As well as being a great source of probiotics, it also contains vitamin B2, vitamin K and iron. Kombucha is popping up here, there, and everywhere in recent years as a tasty, drinkable way to get your fill of probiotics.

This yeast fermentation process makes it naturally fizzy. Then, fruity flavours are usually added Researchers agree that a healthy community of gut bugs depends on eating a wide variety of different foods — so including some fermented foods in your diet is a good move.

Eat natural yoghurt or kefir layered with fruit for breakfast. Tuck into Korean kimchi as a starter. Keeping your gut healthy is important for everyone — but it might be even more so if you have allergies or intolerances. The old rule is true: everything in moderation!

Alcohol can reduce beneficial bacteria in the gut and promotes the growth of negative microbial species. This results in an imbalance in gut bacteria that can have a negative impact on immune functioning, digestion, sleep, mood and weight.

Studies show that a high intake of sugar suppresses the growth of positive bacteria. Common sweeteners, such as saccharin, aspartame and sorbitol, can prevent the growth of friendly bacteria in the gut.

Feel your waistband digging in? Or find yourself getting gassy in less-than-ideal moments? The advice in this article is for information only and should not replace medical care.

Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle. pdf Shop now. But you need to eat these foods on a regular basis, Duker Freuman stresses.

According to both dietitians, you should fill your plate regularly with these eight kinds of food to build a healthy gut. Fiber helps foods past through the digestive system.

There are types of this carbohydrate: soluble, which becomes a gel during digestion because it absorbs water; and insoluble, which helps move food through the gastrointestinal tract. Both types are critical for gut health.

High-fiber foods include:. Oats are known for their soluble fiber, which can improve stool consistency and bowel regularity. A r eview of the research says that eating oats increases the bacterial count in the gut, reduces gut permeability and leads to more inflammation-fighting short chain fatty acids.

This deliciously sweet green fruit has vitamin C, potassium and 2 grams of fiber per kiwi. In addition to the fiber, the kiwi has another compound that may help keep you regular. Probiotics are living microorganisms that reside in the gut and may have health benefits.

The most common probiotics are Lactobacillus and Bifidobacterium. They develop during the fermentation process that occurs when making foods like tempeh, sauerkraut, kimchi, kefir and kombucha.

Microbes are also added yogurt to break down the sugar lactose into lactic acid. These are the live bacteria that ferment the milk product to create yogurt or its familiar tangy cousin, kefir. Plus, research has found that fermentation can result in the release of bioactive peptides organic substances , which may reduce cholesterol.

Both of these tangy condiments are made from cabbage fermented in a salty mixture. The end result is a good-for-the-gut crunchy topper for sandwiches, stir-fries and more. Both sauerkraut and kimchi contain a probiotic that increases immune response and reduces inflammation.

Not to mention that a study in mice suggests that probiotics in kimchi may help treat inflammatory bowel disease, but more research is needed.