Diets rich in prebiotic fibers such as brown rice are key for maintaining healthy gut bacteria levels. Furthermore, their addition can also reduce inflammation in the digestive tract and relieve discomforting symptoms like constipation.
Miso is an indispensable ingredient in Japanese cuisine, made from fermented soybeans that boasts gut-nourishing bacteria. Enjoy it as part of soup, dips or as a marinade for salmon!
1. Garlic
Garlic boasts numerous health benefits: it contains prebiotic fibre that encourages beneficial gut bacteria, vitamins, minerals, amino acids and sulphur compounds which fight off harmful microbes while acting as powerful anti-inflammatories. Plus it acts as an excellent natural way of fighting inflammation!
Kimchi is an essential element in Korean cuisine, featuring fermented cabbage that’s rich with probiotics to support digestive health. Try adding it to salads, sandwiches and burgers for an added digestive health boost!
Opt for fruits and veggies rich in fibre-rich foods that support gut microbiota. Avoid refined carbs that digest quickly and give bad bacteria easy food sources; opt for whole grains like quinoa, brown rice and oats instead.
2. Bone Broth
Bone broth provides more than soothing comfort to the gut; it is an abundant source of collagen and minerals as well as glutamine – an amino acid known to help seal openings in weak gut lining (leaky gut syndrome) as proven by animal studies and some human trials.
Resistant starches, known as prebiotics, feed the good bacteria in our gut. One cup of Jerusalem artichokes (also called sunchokes or wild sunflower roots), according to a 2019 study in Nutrients, contains 2.4 grams of inulin.
Feeding on unprocessed foods such as whole grains, fruits, vegetables, eggs and lean meats helps protect the digestive system against inflammation while keeping bowel movements regular.
3. Kombucha
Fermented foods and drinks such as kimchi, sauerkraut and kombucha all contain beneficial bacteria that work to counteract harmful gut microbiota. Sulphur compounds present also aid in fighting unhealthy bacteria.
Kombucha can add an exciting boost of antioxidants and caffeine to any beverage or smoothie, though its consumption should be restricted if pregnant or breastfeeding.
Fiber and polyphenols found in foods such as apricots, berries, artichokes, red onions and tea can play an integral part in maintaining gut health. Avoid highly processed foods that contain excessive amounts of added sugars, salt or artificial sweeteners which could negatively impact your gut bacteria. Aim to consume 30 grams of fibre daily!
4. Miso
Miso is a fermented paste made of soybeans, barley or rice and contains probiotics and prebiotics to support digestive health. Used either to make soup or as a seasoning in stir-fries, miso should be consumed in moderation as its sodium levels can be quite high; please be mindful when choosing portions!
For optimal gut health, aim to consume a wide range of plant-based foods. Also important is getting enough fiber- 30g or more daily- so try including beans in your diet as they contain both protein and the kind of dietary fiber beneficial bacteria like. Even canned beans make an excellent addition! Black, red kidney beans or lentils all make tasty additions to soup or stew recipes!
5. Sauerkraut
Sauerkraut is a fermented food which supports gut health through probiotic bacteria and prebiotic fiber, while providing vitamin C, an important source for immune function and skin health.
Sauerkraut’s two ingredients–shredded cabbage and salt–undergo a natural chemical process which promotes healthy bacteria while inhibiting harmful ones from growing, creating a food packed with digestive enzymes, vitamins, and minerals including K1, potassium manganese folate calcium etc.
Make time to include sauerkraut among other fermented foods and beverages such as kimchi and kombucha in your daily diet, but make sure that any sauerkraut made with raw cabbage remains uncooked, as cooked versions could compromise some probiotics that help you stay healthy.
6. Tempeh
Consuming probiotic-rich foods such as kimchi, sauerkraut, miso and kefir may increase the number of good bacteria in your digestive tract and make a big difference to its health.
Legumes and whole grains contain high amounts of soluble fibre that feeds gut bacteria, as well as galactooligosaccharide prebiotics that support Bifidobacteria growth in your colon.
Leafy greens are another gut-friendly food to be included as part of our regular diet, such as spinach or kale for optimal nutritional support in terms of vitamins C, folate, K and A content. Try including it in salads or smoothies!
7. Asparagus
Asparagus contains prebiotic fiber that supports healthy gut bacteria and ensures an equilibrium microbiome. Furthermore, asparagus provides potassium, folate and vitamin C.
Eat an array of vegetables and fruits to get an array of antioxidants and polyphenols that can reduce inflammation. Working with a Season dietitian, they can ensure you are receiving foods to support gut health.
Probiotic-rich foods, like kefir, miso and sauerkraut are an essential component of gut health. Try including them in breakfast smoothies or lunchboxes; or roasting and enjoying as part of soups or salads – they pair particularly well with garlic roasting and herbs such as parsley, cilantro or dill!
8. Pineapple
Bromelain found in pineapple can aid digestion by aiding your gut bacteria with mineral absorption. Furthermore, pineapple provides vitamin C and fibre.
An effective gut health diet must include prebiotics – food that provides fuel to healthy bacteria – such as plain nonfat yogurt without added sugar, or fermented vegetables like kimchi or sauerkraut that naturally contain probiotics.
Avoid ultra-processed foods, which often contain refined sugars, salt and additives that are harmful to your gut bacteria. Instead, increase vegetable and fruit consumption – particularly berries which have antioxidants which promote healthy cells; legumes can easily be added into soups, stews or salads for easy incorporation into meals.
