Simple changes to your diet can quickly impact your gut healthhere’s how.
Key Takeaways
Gut health isn’t just about keeping tummy troubles away.
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The health of your gut alsoimpacts the health of your brain.
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A healthy gut supports a healthy mood and promotes mental wellness.
Research has even shown that certain gut bacteria may be associated with your risk of depression.
The foods you consume daily play a big role in keeping your gut healthy.
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These gut-healthy foods typically fall into two groups: probiotics and prebiotics.
Let’s dive in!
What Are Probiotics?
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Probiotics are beneficial bacteria found infermented foods.
Adding probiotic foods to your daily diet is one of the best ways to boost your overall gut health.
However, Williams notes that there is a disconnect between perception and reality regarding probiotics.
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“Probiotics are the good, live bacteria that live in the gut.
But probiotics are those good gut bacteria.”
Heat kills many types of bacteriaboth bad and goodso most probiotic foods are refrigerated.
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In short, whole-food sources are still your best option.
6 Probiotic Foods to Eat
Williams recommends eating probiotic foods daily or even multiple times a day.
Including these powerful probiotic foods in your diet can help to quickly improve your gut health.
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Read the ingredient label to ensure that the yogurt you choose isn’t also full of added sugar.
Cabbage is also a prebiotic, which makes kimchi both pre- and probiotic.
Kefir
Kefir is a dairy-based drinkthat often contains more probiotics and protein than regular yogurt.
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Kombucha
Kombucha is a fermented fizzy tea drinkthat may contain fruit juice, spices or other flavors.
First, kombucha can contain alcohol, which is something that should be avoided during pregnancy.
Sauerkraut
A staple in German cuisine,sauerkraut is a pickled cabbage dishsimilar to kimchi.
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Like kimchi, sauerkraut is made with cabbage.
making it both a prebiotic and probiotic.
Tempeh
Tempeh is a traditional Indonesian food made from compressing fermented soybeans into a cake-like form.
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What Are Prebiotics?
“The good bacteria, or probiotics, need food to live on.
Think of prebiotics as food for the probiotics,” explains Williams.
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In addition to their gut health benefits,fiber-rich foodsoffer a wide range of health benefits.
The easiest way to get enough prebiotics into your diet is by eating plenty of vegetables and fruit.
“Most vegetables and fruit have fiber.
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Dragon fruit is rich in fiber and is one of thebest fruits to help relieve constipation.
Mushrooms
High in prebiotic fiber,mushrooms also contain several compoundsthat may have medicinal properties.
Oats
Improving your gut health can begin with one of your favorite breakfasts.
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As with yogurt, you’ll want to limit oatmeal high in added sugars.
Soybeans
Beans are often touted for their nutritional value.
They are aplant-based source of proteinand provide complex carbohydrates, fiber, vitamins and minerals.
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Soybeans are a well-known source of prebiotics, positively affecting your gut health.
Ultra-processed foods, artificial foods, added sugar, preservatives and additives can wreak havoc on your gut.
Williams shares that both mental and physical stress are detrimental to your gut health.
Focusing on a healthy lifestyle by managing stress and engaging in moderate-intensity exercise are essential in promoting gut health.
