Gut health is more important than most people realise. It affects how you feel, your body functions, and your mood (1, 2, 3, 4, 5). If your gut isn’t happy, you’re more likely to feel tired, bloated, or sluggish.
But the good news is that caring for your gut can be easy. One of the best ways to do this is by eating foods that support a healthy digestive system.
In this article, we’ll look at the Top 10 Foods for Gut Health that you can start adding to your diet today to feel your best.
Why Is Gut Health Important?
Your gut, or digestive system, is made of trillions of bacteria that help you break down food, absorb nutrients, and even support your immune system (6, 7, 8). Taking care of your gut can lead to better digestion, improved energy, and a stronger immune system.
Moreover, good gut health is linked to clearer skin (9, 10, 11, 12) and a better mood. So, keeping your gut happy is a win-win!
Top 10 Foods for Gut Health
Here are 10 foods which help you maintain a healthy gut and feel your best.
1. Ginger
Ginger is tasty and amazing for your gut (13, 14, 15). It can help reduce inflammation, relieve nausea, and improve digestion (16, 17). You can enjoy ginger in teas, smoothies, and gravies.
2. Garlic
Garlic has powerful anti-bacterial and anti-inflammatory properties (18, 19, 20). It helps promote the growth of good bacteria in your gut and prevents harmful bacteria from taking over. Try adding raw garlic to your dishes or having a garlic-infused drink.
3. Raw Banana
Raw bananas, or green bananas, are a great source of prebiotics (21). Prebiotics are types of fiber that feed the good bacteria in your gut (22, 23, 24). Raw bananas can be used in smoothies, added to oatmeal, or eaten as they are for a healthy snack.
4. Apple
Yes, the old saying- "An apple a day keeps the doctor away" has some merit. Apples are good sources of fibre, which keeps your digestion smooth and regular. They also contain pectin, a fibre that acts as a prebiotic (25, 26, 27, 28). Eating an apple a day can improve gut health and keep constipation at bay.
5. Oats
Oats are high in soluble fibre, which helps to keep your digestive system moving (29, 30). Beta-glucan, a type of fibre, can reduce cholesterol levels (31, 32). Additionally, it can also help reduce blood sugar levels.
Moreover, the fibre can feed good gut bacteria. A warm bowl of oatmeal in the morning is a simple way to boost your gut health. Try our gluten-free oats porridge recipe.
6. Buttermilk
Buttermilk has many benefits. It is full of probiotics, which are live bacteria that support digestion and overall gut health (33, 34, 35) . It’s also light and easy to digest, perfect for improving gut health. You can drink a glass of buttermilk or use it in your cooking. Buttermilk in Tamil is known as mor.
If you want some flavour, add a tadka of mustard seeds, curry leaves, green chilli, hing (asafoetida), ginger slices and freshly chopped coriander leaves. This is a perfect summer drink.
7. Yoghurt
Like buttermilk, yoghurt is packed with probiotics (36, 37, 38, 39, 40). Regularly eating yoghurt can help improve your digestion, strengthen your immune system, and promote a healthy balance of gut bacteria. Look for plain yoghurt without added sugar to get the best benefits.
8. Kanji or Conjee(Fermented Rice)
Kanji is a traditional fermented dish, from Tamil Nadu. It is another probiotic-rich food that can help improve gut health. It contains live bacteria that support digestion, prevent bloating, and enhance nutrient absorption (41). It can be enjoyed as a breakfast or snack.
9. Fermented Foods
Fermented foods like kimchi, sauerkraut, and kombucha are excellent for gut health. They are packed with probiotics and can help balance your gut microbiome. Try adding a little kimchi or sauerkraut to your meals for a tasty gut-boosting addition (42, 43, 45, 46, 47).
Many Indian, traditional fermented foods support gut health. Idli, dosa, dahi (curd), khaman, and pickles are wonderful choices.
10. Beans
Beans are an excellent source of fiber, essential for a healthy gut (48, 49, 50). They also contain prebiotics that feed the good bacteria in your gut.
Whether you enjoy chickpeas, lentils, or kidney beans, adding them to your diet can help keep your digestive system in top shape. Check out our gut-friendly recipe- one pot lentil pasta soup.
FAQs About Gut Health
What is gut health?
Gut health refers to the balance of bacteria and other microorganisms in your digestive system. When your gut is healthy, it helps you digest food properly, absorb nutrients, and keep harmful bacteria in check. Good gut health is also linked to better mood, immunity, and energy levels.
2. How do I know if my gut is unhealthy?
Some signs of an unhealthy gut include bloating, gas, constipation, diarrhea, stomach cramps, and feeling fatigued. If you notice frequent digestive discomfort or have trouble with regular bowel movements, it might be a sign that your gut needs some attention.
3. How do I fix my gut health fast?
Improving gut health takes time, but there are a few things you can do to help speed up the process:
Eat a diet rich in fiber, probiotics, and prebiotics.
Stay hydrated by drinking plenty of water.
Avoid processed foods and sugar.
Manage stress, as it can negatively impact your gut.
Get regular exercise to promote healthy digestion.
4. What is the best food to heal your gut?
Probiotic-rich foods like kefir, yoghurt, buttermilk, and fermented foods improve the gut. Prebiotic foods like bananas, oats, and beans are also essential as they feed the good bacteria in your gut. A balanced diet with probiotics and prebiotics is key to improving gut health naturally.
Why not book a free initial consultation to understand how our gut health plan will help heal your gut.
Conclusion: Feel Your Best with a Healthy Gut!
Your gut is the center of your health, and taking care of it can lead to feeling more energetic, less bloated, and in a better mood. By adding these 10 gut-healthy foods to your diet, you can start to feel the difference in your digestion and overall well-being. So, why wait? Start eating these foods today and feel your best!
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