Foods for a Healthy Gut: What to Eat and Avoid
It is important when trying to improve your gut health that you focus on consuming certain foods while avoiding ones that will damage your gut. Researchers over the years have found links to our gut health and how it contributes to our overall health. They have found connections between our gut health and the following diseases:
mental health disorders
cancer
Years of research has proven that having the correct variety of bacteria in your gut can help reduce the risk of the following health conditions:
diabetes
inflammatory bowel disease (IBD)
psoriatic arthritis
Also, a higher level of diversity in your gut bacteria can lead to and be associated with improving your mental and physical health. Signs of poor gut health are typically shown through fatigue, upset stomach, skin conditions and challenges with your immune system.
Foods to Avoid
processed foods,
artificial sweeteners
excessive alcohol
refined sugar
factory-farmed meat
refined grains
fried foods
greasy foods
Probiotics, fermented foods, hydration and stress management which can increase your gut health in a positive way. Here are foods to focus on to help you maintain a happy, health gut by simply making lifestyle and diet changes.
Foods to focus on
fiber-rich foods: leafy greens, beans, whole grains, fruits, and vegetables
fermented foods: yogurt, kefir, sauerkraut, kimchi, and miso
prebiotic foods: garlic, onions, asparagus, seaweed, and bananas
nuts: almonds, walnuts, and pistachios are good sources of fiber, healthy fats, and antioxidants
eggs: a good source of protein, fat, and vitamins and minerals
omega-3 fatty acids: found in seafood
polyphenols: found in some foods
Also, it is helpful if you try eating from the six different plant groups: vegetables, fruits, whole grains, legumes, nuts and seeds and herbs and spices. Staying hydrated with healthy liquids, such as water is also beneficial to your gut health.
As proven with research, a majority of our body's microorganisms are extremely beneficial to us and necessarily important in order for our bodies to be healthy. If you feel like you are experiencing poor gut health, it is probably time to focus on lifestyle changes including what you consume. If you have no idea on how to get started on this journey and want to seek the professional care of a gastroenterologist, contact our offices at GastroMed to make an appointment.