6 Foods That Promote Good Gut Bacteria
Improving your gut health is a hot topic and not without reason. With the ready availability of fast and processed food, our guts are feeling the strain. If you’re struggling with poor gut health, you’ll be suffering from bloating, constipation or diarrhea, and possibly issues with heartburn and acid reflux.
Making some easy adjustments to your diet can definitely help promote a healthy gut bacteria. Since over 75% of your immune system is in your gut, it’s important to take care of it.
We’ve included a list of easier to include foods, but you can also look into the benefits of fermented food such as kimchi, kombucha, sauerkraut, and sourdough. No matter what you decide to include in your diet for gut health, make sure it’s something sustainable for you.
Believe it or not, bananas are incredibly good for your gut health. They’re high in potassium (actually one of the purest forms of this mineral you can get) and magnesium. They promote good gut bacteria growth, help to reduce any inflammation down there, and are a fantastic source of fiber—to help keep things moving.
Try to eat at least a banana a day to take advantage of their gut benefits and also the natural energy boost it will give you. You can eat it as is, slice it onto toast, cereal, or yogurt, or blend it in a smoothie. No matter what way you eat it, your body will appreciate it.
Broccoli and other leafy greens are not only delicious, they have remarkable benefits for your gut health. Because these vegetables are naturally high in insoluble fiber and contain a compound that helps activate good gut bacteria.
What constitutes a cruciferous vegetable? Broccoli, kale, Brussel sprouts, collard greens, cabbage, and even cauliflower. You should aim to get about one and a half cups of these nutritional powerhouses every day.
Some delicious ways to eat them are in a soup, add some kale to your smoothie (with that banana), in the salad, as a side, or raw. Or why not try kale chips? Simply rub some olive oil into the leaves and roast on low heat for half an hour.
The little purple balls of deliciousness known are also commonly referred to as a superfood—meaning they are SUPER for your health!
They’re a natural prebiotic, meaning they help to ignite the probiotic bacteria that live in your gut, and they’re high in fiber. They directly contribute to strengthening your immune system. Blueberries are packed full of antioxidants as well, so you’ll get a healthy boost to your mood, too.
Enjoy as they are, in a smoothie, on a salad, or on top of porridge or yogurt. Aim to get about a handful a day.
Apple cider vinegar
The thought of drinking vinegar puts many people off, especially when you’re wondering how something so clearly acidic help your stomach and gut?! Apple cider vinegar (ACV) is, in truth, a very acidic liquid.
There are claims that it helps to reduce the harmful bacteria in your stomach while boosting the good, but at time of writing, these claims can’t be confirmed scientifically. What we can scientifically attribute ACV too, however, is a healthy dose of antioxidants, which help your body defend against cellular damage and have been strongly linked to supporting gut health.
ACV is also a strong probiotic agent, especially when it contains the mother; this is simply unrefined, unpasteurized, and unfiltered ACV. You’ll know by the label on the jar or by the cloudy, floating bits in the ACV.
We recommend not taking ACV straight—it can actually damage your teeth and esophagus! In fact, we wouldn’t even say you should drink it diluted. It’s best to ingest ACV as part of your diet: make it as a salad dressing, use it in marinates, deglaze your pans, or pickle your own vegetables with it.
These prickly looking vegetables are a fantastic prebiotic as they’re full of inulin, a type of soluble fiber that helps your gut microbiome. It’s found in many different plants but is particularly present in artichokes.
When the inulin makes its way to your gut, it’s converted into short-chain fatty acids. In short, it improves digestive health, relieves constipation, and helps in weight loss.
Because they’re so high in inulin, they can cause some issues if you have a sensitive digestive track and start eating a lot of artichokes all at once. If you’re just starting out eating a diet high in gut healthy food, we recommend introducing artichokes in small doses.
High fiber foods
Of course, increasing your fiber intake is always going to improve your gut health. A diet high in fiber will keep you feeling fuller for longer, help balance your blood sugar, and aid in digestion.
Simple swaps like whole wheat bread and pasta instead of white, brown rice, and including more vegetables in your diet will easily and almost effortlessly increase your fiber intake.
At Fit2Go, we make it easy to customize your meal options. Check out our menu to find the perfect choice to fit your lifestyle.