You might be killing off some of your good gut bacteria.
Find out why, then discover the best carbohydrate foods to eat more of to maximize your microbiome.
For reference, twoMedjool dateshave 36 grams of carbs and one 5-inchsweet potatohas 26 grams.
(No wonder keto was ranked among theworst diets of 2023.)
“Carbs have gotten a bad reputation, which, to be honest, annoys me.
The healthiest eating pattern includes a balance of all three, according to Bulsiewicz.
“Research suggests that about 95% of Americans are inadequate in their fiber and resistant starch consumption.
“So hey, I beg you.
Can we stop trashing ‘carbs’ as a category?”
The level of refinement with carbohydrates is critically important, Bulsiewicz adds.
“The choice is rather simple.
The Best Carbs for Gut Health, According to Gastroenterologists
Produce items are technically carbs, true.
Skip the bakery muffin and tryBreakfast Blueberry-Oatmeal Cakesinstead, or start your day with this trendyscrambled oatsrecipe.
Tempeh
Any kind of fermented plant food is a favorite of Bulsiewiczand of your microbiome.
Get your fix inGochujang-Glazed Tempeh & Brown Rice Bowls.
“I’m a huge fan of chia, flax and hemp seeds.
Each of them is high in fiber, omega-3 fats and protein.
Snack onHomemade Multi-Seed Crackersor dive intoCocoa-Chia Pudding with Raspberriesfor breakfast or dessert.
Bonus: They’re budget-friendly.
“Studies show that eating legumes may help reduce your risk of chronic diseases like heart disease and diabetes.
EatingWelleditors can’t get enough of thisVegan Lentil SoupandAir-Fryer Stuffed Potatoes with Lentil Stew.
The Bottom Line
Stop steering clear of carbs.
A balanced,high-fiber diet(yep, fiber is a jot down of carb!)
can help support optimal gut health and reduce your risk for chronic diseases, Brown summarizes.
Craving more ideas about how to incorporate carbs as part of a microbiome-minded menu?
Check out our30-day healthy gut challengeand our dietitian-designed7-day meal plan for a healthy gut.
