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Your gut health is the foundation of your overall health and well-being. Think we’re exaggerating? We really are not: study after study shows that digestive health influences everything from our immune system and how often we get sick to our brain health and, therefore, our mood.
If you want to boost your digestive health, the key is to include various gut-friendly foods, ingredients, and perhaps even some supplements in your diet. Whether you already struggle with some stomach issues or you just want to take some proactive steps to protect your digestion, here are the best foods to boost your gut health, plus tips on how to incorporate them into your everyday diet.
Essential Foods and Ingredients for Gut Health
While whole foods should be your primary source of nutrients, supplements can provide additional nutritional support for digestive health by helping fill in the gaps. They can be particularly beneficial if you’re someone who struggles to eat a variety of wholesome foods on a regular basis.
Supplements like prebiotics and probiotics can help break down food more efficiently (super helpful if you have trouble digesting certain foods) and so can reduce unpleasant stomach issues like bloating and gas.
This said, your best route is to try to eat more wholesome foods that promote healthy digestion, such as these.
Yogurt
Yogurt is packed with probiotics, which are the beneficial bacteria that live in your gut. You want lots of these in your diet as they can improve digestion and keep your gut healthy. Regularly consuming plain yogurt can help with issues such as bloating, constipation, gas, and other digestive problems.
If you struggle to include yogurt in your everyday diet, why not make a low-sugar parfait with yogurt, fresh berries of your choice, and a sprinkle of granola? It makes for a delicious and gut-friendly breakfast or snack.
Kimchi and Sauerkraut
Fermented foods like kimchi and sauerkraut are also rich in probiotics (especially kimchi), making them particularly beneficial for diversifying your gut bacteria – key to a resilient digestive system. Plus, they’re loaded with various vitamins and antioxidants, which can further help support your overall health.
An easy way to eat more kimchi is to add it to your stir-fries. Sauerkraut is excellent as a topping for your salads but many folks like it in sandwiches as well.
Whole Grains
If you want to boost your gut health, ignore the ultra-low-carb diets that prohibit carbohydrates such as grains. Why? Because whole grains like oats, brown rice, quinoa, and whole-grain wheat are rich in fiber (and some vitamins, minerals, and other nutrients) that can improve your digestion in multiple ways.
For one, they help feed healthy bacteria in your stomach and improve your microbiota, and two, they add bulk to your stool and so can reduce constipation. Eating more whole grains is easy: a bowl of oatmeal topped with fruit and nuts makes for a great breakfast, while brown rice or quinoa is a great base for a hearty salad.
Feel free to enjoy whole-grain pasta and bread, as well!
Leafy Greens
Leafy greens, such as spinach, kale, and Swiss chard, are a powerhouse of nutrients, including fiber. They feed good bacteria in your gut and help promote regularity, making them must-eat foods if you want to boost your digestive health. Equally important, they also contain nutrients like vitamins C, K, A, and folate, all of which can help reduce your risk of developing chronic diseases.
Struggling to eat more leafy greens? We have several suggestions for you. The easiest is to add baby spinach to your smoothie. Not a fan of smoothies? No problem – add leafy greens to your salads and use plenty of (healthy) dressing. Another way to eat more kale, for example, is to sauté it with garlic and eat it as a side dish.
Making Healthy Eating a Habit
To maintain a healthy, happy gut, consistency is key. This means you have to make an effort to consume most of these foods on a regular basis, preferably daily.
To keep your meals enjoyable and exciting, feel free to experiment with recipes: remove foods you really can’t stand, add ingredients you like, and consider supplements if needed. And remember, you don’t have to go all in – even small changes can make a big difference.