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6 foods that maintain a healthy gut

6 foods that maintain a healthy gut

Trillions of bacteria inhabit our digestive tract. The gut contains a sizable component of your body's microbiome. Every cell, organ, and system of the body is affected by these beneficial bacteria. They regulate a variety of functions, including hormone production, nutrient absorption, inflammation, and digestion. While beneficial bacteria can support the health of your stomach, harmful bacteria can seriously harm your physical and emotional well-being. Weight gain, weariness, poor digestion, inflammation, hormone imbalance, and other issues may ensue if these beneficial bacteria are dominated by bad ones.

Let’s take a look at some of the foods that are rich in vitamins & minerals, particularly fiber that is very beneficial for our tummy

  • Leafy Grass:

Fibre and other vitamins and minerals like folate, C, K, and A are all abundant in leafy greens like spinach and kale. Research has found that leafy greens also contain a specific type of sugar that helps the development of healthy gut flora.

By consuming adequate fiber and leafy greens, you may cultivate the ideal gut microbiota or the trillions of organisms that reside in the colon.

  • Fruits Low in Fructose:

If you frequently get gas and bloating, consider cutting back on fructose, or fruit sugar. Apples, pears, and mangos are a few fruits high in fructose.

Contrarily, berries and citrus fruits like grapefruit and oranges have a lower sugar content and are therefore simpler to handle and less prone to produce flatulence. Another low-fructose fruit that is high in fiber and contains inulin, which promotes the formation of healthy bacteria in the gut, is the banana.

  • Whole grains:

Rice: white or brown? White or whole-wheat bread? According to medical professionals, choosing whole grains will improve your digestive system because your colon needs at least 25 grams of fiber daily for optimal performance.

In contrast to refined carbs like white bread and pasta, whole grains offer a significant amount of fiber and additional nutrients like omega-3 fatty acids. Short-chain fatty acids are created when fiber in the gut is fermented by bacteria. Seventy percent of our immune cells are found in the cells lining the colon, where these chemicals promote healthy function.

Although low-carb diets are popular for weight loss, removing all grains may not be the best option for healthy gut bacteria, which depend on fiber.

  • Coconut oil:

Best food for gut health: coconut oil

According to Ostrower, coconut oil contains medium-chain fatty acids that are antiviral, antimicrobial, antibacterial, and antifungal. It contains lauric and caprylic acids, two types of fatty acids that are remarkably effective at eliminating unwanted yeast and bacteria while restoring the pH balance of your stomach.

  • Garlic:

When consumed raw, garlic is an excellent prebiotic. According to Ostrower, "prebiotics assist feed and fuel the current flora already present in your gut. Hence, to maintain gut health, it's as vital to eat foods high in prebiotics, which help feed the good bacteria already present in your gut, as it is to eat foods high in probiotics, which are full of beneficial bacteria.

  • Apple cider vinegar:

Apple cider vinegar is regarded as a wellness multi-tool with good reason. Nikki Ostrower, a dietitian and the founder of NAO Nutrition, explains that it aids in the body's production of HCL (hydrochloric acid), a helpful stomach acid that aids in the digestion of fats, carbohydrates, and protein. Because of the helpful probiotics and amino acids, this aids in weight loss and also helps to reduce acid reflux and irritable bowel syndrome.


Supplements are typically not required to sustain a healthy gut. These can be helpful, but your diet is by far the most crucial element.

Individuals should think about switching from a diet that mainly relies on meats, sugars, and processed foods to one that prioritizes plants if they want to cultivate a variety of gut microbes that promote good health.

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