Jeffrey Salazar
A healthy gut is linked to a lower risk of conditions including diabetes, inflammatory bowel disease, some cancers, and cardiovascular disease. To improve gut health, it is recommended to eat probiotic and prebiotic foods. Probiotics are live microorganisms found in fermented foods and drinks such as yogurt, cheese, kefir, kimchi, and sauerkraut. Prebiotics are types of fiber that feed the good bacteria in the gut, and can be found in vegetables, fruits, and whole grains. Other ways to improve gut health include reducing stress, getting sufficient sleep, and staying hydrated.
Characteristics and Values of a Gut-Healthy Diet
| Characteristics | Values |
|---|---|
| Probiotics | Fermented foods and drinks such as yogurt, cheese, kefir, kimchi, and sauerkraut |
| Live yogurt and supplements from health food shops | |
| Prebiotics | Vegetables, fruits, legumes, whole grains, garlic, bananas, onions, asparagus, seaweed, beans, oats, wheat, artichokes, mushrooms |
| Collagen-rich foods | Bone broth, salmon skin |
| Foods with fiber | Avocados, sweet potatoes, Brussels sprouts, tofu, berries, leafy greens, nuts and seeds, whole grains, oats, dragon fruit |
| Low-fructose foods | Avocados |
| Sleep | 7-9 hours of uninterrupted sleep per night |
| Chewing food thoroughly | |
| Water | 4-6 cups per day |
| Stress management | |
| Exercise | 150-270 minutes of moderate- to high-intensity exercise per night for at least six weeks |
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What You'll Learn
Probiotics and prebiotics
Probiotics are live beneficial bacteria that can be consumed through certain foods or supplements. They can help support the composition of bacteria in your gut and may increase the number of beneficial bacteria while decreasing the number of harmful ones. Examples of foods that contain probiotics include fermented foods like yoghurt, kimchi, sauerkraut, and tempeh. However, it is important to note that not all probiotic supplements are of high quality or beneficial to your health, and people with weakened immune systems should generally avoid them.
Prebiotics, on the other hand, are types of fibre that act as ""food"" for probiotics, allowing them to function effectively. Prebiotics include high-fibre foods such as fruits, vegetables, whole grains, garlic, mushrooms, oats, and artichokes. By consuming prebiotics, you are providing sustenance for the beneficial bacteria in your gut, which can have a range of health benefits.
While probiotics and prebiotics can be beneficial for gut health, it is always recommended to consult with a healthcare professional before making significant dietary changes or taking new supplements. They can advise you on the right amounts and types of probiotics and prebiotics that are suitable for your individual needs.
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Collagen-rich foods
Collagen is a protein that makes up about one-third of the body's total protein content. It is the foundation of the human body, acting as a building block for various body parts, including the skin, bones, muscles, tendons, and ligaments. While the body naturally produces collagen, its production tends to decline with age and exposure to UV light.
In addition to animal-based sources, there are plant-based foods that can aid in collagen synthesis. Leafy greens such as spinach, kale, and Swiss chard contain vitamin C, which is essential for collagen synthesis. Other plant foods high in vitamin C include citrus fruits, berries, and tomatoes. While garlic does not contain collagen, it is rich in sulfur, which may aid in collagen production and prevent collagen breakdown.
Consuming collagen-rich foods can be beneficial for overall health, particularly for the skin, bones, and joints. However, it is important to note that dietary collagen is a relatively new area of research, and more studies are needed to confirm its effectiveness.
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Whole grains
Some examples of whole grains include barley, farro, sorghum, whole oats, quinoa, whole-wheat bread, and pasta. These can be incorporated into your diet in various ways, such as in cereals, granolas, mueslis, salads, or as a substitute for breadcrumbs in dishes like hamburgers or meatloaf.
By including more whole grains in your diet, you can improve your gut health, maintain healthy cholesterol levels, and support your overall well-being.
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Leafy greens
In addition to leafy greens, there are other foods that can improve gut health. Probiotic foods like plain Greek yogurt, tempeh, kimchi, and sauerkraut can help support the growth of good bacteria in the gut. Prebiotic foods include artichokes, garlic, mushrooms, oats, and fruits like dragon fruit and bananas. Whole grains, avocado, and collagen-rich foods may also benefit gut health. Reducing processed, sugary, and high-fat foods can also lead to better gut health.
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Stress management
Stress can have a detrimental impact on gut health, so it is important to manage it effectively. While therapy and medication are key parts of managing anxiety, one often-overlooked aspect is gut health. The gut and brain are intrinsically linked, and the relationship between the two has huge implications for our mental and emotional health.
Exercise
Exercise is a great stress-busting strategy. It releases endorphins, the feel-good hormones that promote mental health, and it also massages the gut and the vagus nerve, helping to regulate digestive movements. Aim for 30 minutes of aerobic exercise, three to four times a week. Mindful movement practices like yoga have been shown to improve overall digestive health and reduce stress.
Sleep
Poor sleep can disrupt gut bacteria and worsen anxiety, so it is important to aim for 7-9 hours of uninterrupted sleep per night.
Diet
A healthy diet can help to manage stress by supporting the immune system and lowering blood pressure.
- Iron – When we are stressed, our iron levels deplete, which can cause food reactions. A gentle iron supplement can help reduce the impact of stress on the gut.
- Probiotics – Probiotics are health-promoting bacteria found mainly in fermented foods. They are necessary for a healthy gut and can be found in yogurt, kimchi, kefir, and tempeh.
- Prebiotics – Prebiotics are non-digestible, fibrous foods that fuel our existing beneficial microflora. They include soybeans, oats, garlic, cabbage, and whole foods like broccoli, Brussels sprouts, avocados, pears, bananas, and berries.
- Omega-3 fatty acids – Found in salmon, tuna, mackerel, walnuts, chia seeds, and flaxseed, omega-3 fatty acids may help reduce inflammation and improve digestion. They can also prevent surges in stress hormones and may protect against heart disease, depression, and premenstrual syndrome.
- Complex carbohydrates – All carbs prompt the brain to make serotonin, the calming brain chemical. Complex carbs take longer to digest, providing a steady supply of serotonin and helping to balance blood sugar levels. Good choices include whole-grain breads, pastas, and old-fashioned oatmeal.
- Vitamin C – Studies suggest that vitamin C can curb levels of stress hormones while strengthening the immune system.
- Black tea – Drinking black tea may help with recovery from stressful events. One study found that participants who drank four cups of tea daily for six weeks reported feeling calmer and had lower levels of the stress hormone cortisol after stressful situations.
- Nuts and seeds – Pistachios, walnuts, and almonds are good sources of healthy fats. Eating a handful every day may help protect against the effects of stress.
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Frequently asked questions
Eating probiotic and prebiotic foods can help improve gut health. Probiotics are living microorganisms found in fermented foods such as yogurt, cheese, kefir, kimchi, and sauerkraut. Prebiotics are types of fiber that feed the good bacteria in your gut and can be found in fruits, vegetables, beans, whole grains, garlic, bananas, onions, asparagus, and seaweed.
Most people should aim to eat 21 to 38 grams of fiber per day. Whole grains, legumes, avocados, sweet potatoes, Brussels sprouts, tofu, berries, leafy greens, nuts, and seeds are all good sources of fiber.
In addition to improving gut health, eating prebiotic and probiotic foods may help reduce the risk of conditions such as diabetes, inflammatory bowel disease, some cancers, GI disorders, and cardiovascular disease. Probiotics may also help support a healthy immune system and improve mental health.
Yes, in addition to diet changes, getting enough sleep, staying hydrated, managing stress, and staying physically active can also improve gut health. Reducing high levels of stress and getting 7-9 hours of uninterrupted sleep per night may help improve gut health and overall health.
A traditional Western diet that is high in fat, sugar, and animal meat can negatively impact gut health. Reducing the amount of processed, sugary, and high-fat foods can help improve gut health. People with IBS or bowel sensitivity should stick with lean proteins and avoid fried foods.
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