Opt for naturally fermented pickles rather than those preserved in vinegar.
YOUR gut health plays a vital role in your overall well-being, affecting everything from digestion to immunity and even mental health. “Fortunately, the foods you eat can have a significant impact on maintaining a healthy gut,” said nutritionist Keisha Black.
She said it’s important to introduce yourself to key foods that support digestive health, and know how to effectively incorporate them into your daily diet.
“Supporting your digestive health starts with the foods you eat. By incorporating probiotic, prebiotic, fibre-rich, and anti-inflammatory foods into your diet, you can nurture your gut and improve your overall health,” Black said. “Start with small changes and notice the difference in your energy, digestion, and well-being.”
Probiotic-rich foods
Probiotics are beneficial bacteria that help maintain a healthy balance in your gut microbiome. Adding these foods to your diet can improve digestion and support immunity:
• Yoghurt: Look for yoghurt with “live and active cultures.” Greek yoghurt is a great option.
• Kefir: A fermented dairy drink that’s rich in probiotics and easy to digest.
• Kimchi and sauerkraut: Fermented vegetables that provide probiotics and fibre.
• Miso: A fermented soybean paste often used in soups and dressings.
• Tempeh: A plant-based protein made from fermented soybeans.
Prebiotic foods
Prebiotics are fibres that feed the good bacteria in your gut, helping them thrive. Include these foods in your diet:
• Garlic and onions: Great for seasoning meals and supporting gut bacteria.
• Asparagus: High in prebiotic fibre, delicious when roasted or steamed.
• Bananas: A convenient, fibre-rich snack that promotes gut health.
• Oats: A versatile whole grain that contains gut-friendly beta-glucan fibre.
• Chicory root: Often used in teas or as a coffee substitute, it’s packed with inulin, a powerful prebiotic fibre.
Fibre-rich foods
Dietary fibre is essential for digestion, promoting regular bowel movements and feeding gut bacteria. Add these fibre-packed foods:
• Whole grains: Brown rice, quinoa, barley, and whole-wheat bread.
• Legumes: Lentils, beans, and chickpeas are excellent sources of both soluble and insoluble fibre.
• Fruits: Apples, pears, and berries with the skin provide ample fibre.
• Vegetables: Leafy greens, broccoli, and carrots are fibre-rich and easy to incorporate.
• Nuts and seeds: Almonds, chia seeds, and flaxseeds are fibre powerhouses.
Fermented foods
Fermented foods provide both probiotics and enzymes that aid digestion:
• Pickles: Opt for naturally fermented pickles rather than those preserved in vinegar.
• Kombucha: A tangy, fermented tea full of probiotics.
• Fermented soy products: Like natto, which is rich in both probiotics and nutrients.
Hydrating foods and fluids
Staying hydrated is essential for maintaining smooth digestion. Include foods and fluids that support hydration:
• Water: Aim for eight to 10 glasses a day to keep digestion moving.
• Cucumber and watermelon: High-water-content foods that support hydration.
• Herbal teas: Peppermint, ginger, or chamomile tea can soothe digestion.
Anti-inflammatory foods
Chronic inflammation can disrupt gut health. Eating anti-inflammatory foods can help:
• Fatty Fish: Salmon, mackerel, and sardines are rich in omega-3 fatty acids.
• Turmeric: Curcumin, the active ingredient in turmeric, reduces gut inflammation.
• Berries: Blueberries and strawberries are high in antioxidants.
Foods to limit
To support gut health, reduce your intake of:
• Processed foods: High in sugar and unhealthy fats, which can harm gut bacteria.
• Artificial sweeteners: These can disrupt your gut microbiome.
• Excess alcohol: It can lead to gut inflammation and an imbalance in bacteria.
Tips for supporting gut health
• Eat a variety of foods: A diverse diet helps cultivate a balanced microbiome.
• Chew slowly: Properly chewing food aids digestion and nutrient absorption.
• Manage stress: High stress can negatively impact gut health, so practice relaxation techniques like yoga or meditation.