Your gut is a complicated organ that demands all of your attention.
Gut health is something that should never be neglected. According to new studies, it can damage not only your mental and cognitive health but also your blood pressure levels.
It is possible to attain a healthy gut, but it may need some changes in diet. Eating a lot of processed foods and drinking much alcohol, for example, has been shown to harm your gut microbiome.
So how do you know what to eat for a healthy stomach when choosing the right food? To find out, we enlisted the help of some specialists who shared their recommendations for gut-healthy eating habits. Continue reading.
1. Eat plenty of beans and legumes
Beans and legumes are beneficial to your gut health because, according to Laura M. Ali, RDN, a culinary nutritionist in Pittsburgh, they work as prebiotics and provide food for the probiotics in your stomach.
"Chickpeas, black beans, kidney beans, and lentils are wonderful sources of fiber that work throughout your gastrointestinal tract and assist digestion by cooperating with bacteria," Ali explains.
You may suffer bloating, increased hunger, and stomach pain if you don't receive enough fiber in your daily diet. This could indicate that you should include more legumes or beans in your diet.
2. Stock up on berries
Ali also recommends including extra berries in your diet in addition to beans.
"Not only are they high in fiber, but they're also high in antioxidants and vitamin C, which help feed the good bacteria in our gut and reduce inflammation. You can put them in a smoothie with some Kefir for morning and get a terrific start to the day, "Ali adds.
3. Eat fermented foods
Adding fermented foods into your diet, according to our experts, can significantly improve your gut health. "You should include one fermented food in your diet every day," advises Marie Ruggles, MS, RD, author of the award-winning book Optimize Your Immune System: Create Health & Resilience with a Kitchen Pharmacy. "It can be plain whole milk yogurt, miso, or a fermented vegetable such as real sauerkraut."
A study published in 2021 discovered that a diet rich in fermented foods like yogurt and kimchi boosts microbiome diversity, reduces inflammation, and boosts immune response.
4. Diversify your food
Whether you believe it or not, overeating the same foods and not allowing food variety into your meals might harm your gut. According to research, the more plants we eat, the more diversified our gut bacteria become, which is a sign of excellent gut health.
Try new foods and eat a wider variety of plants, adds Ruggles, "because the unique compounds in each food provide fibers that feed different species of beneficial bacteria... and a diversified population of bacteria boosts your immune system."
When it comes to gut health, making sure you're eating enough fiber, drinking enough water, and getting enough sleep are all essential for a happy belly and healthy gut bacteria.