Improving gut health is vital for overall well-being. These 10 foods, filled with good bacteria and fiber, can make a significant difference overnight. From yogurt to whole grains, these items are tasty and can seamlessly be incorporated into daily meals. AUTHOR: Alimi Samuel
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Offering tremendous health benefits to various body organs, greek yogurt is one of your best bets if you're seeking quick gut transformation through dieting. Greek yogurt is bustling with helpful bacteria that help maintain a balanced gut flora, aid proper digestion of food, and reduce gut inflammation.
2. Sauerkraut
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Science concludes that when cabbage is fermented, good bacteria that are healthy for repairing the guts show up. The high fiber in cabbage also helps stem the discomfort from bloating and indigestion. Thinking of dosing on sauerkraut to improve gut health? Choose freshly made in place of canned.
3. Kefir
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Kefir shares semblance with Greek yogurt in the abundance of healthy bacteria available in each serving. Packed with probiotics, Kefir also contains yeast which contributes to the diversity of remedial bacteria in your gut microbiome.
4. Ginger
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Centuries before scientific research on its health benefits began, ginger has been used to treat digestive issues, relieve bloating, and soothe the inflamed gut. Due to its gingerol, a natural constituent of ginger root, ginger helps improve digestion so undigested food is not heaped up in the gut.
5. Onion
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A readily available food with immense gut benefits, onion dump prebiotics into your guts, helping healthy bacteria to thrive. Chop your onion over veggie burgers, salad dressing, and soup source to benefit from the quercetin-rich food that allows your gut microbes to repopulate.
6. Whole Grain
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Fiber repairs damaged gut lining, and whole grains are fully packed. The prebiotic nature of whole grain fiber helps fuel the growth of fortifying bacteria in the gut, restoring the microbiome quickly.
7. Asparagus
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Asparagus has a choke-hold of inulin, an indigestible fiber that works as a prebiotic for your gut bacteria. According to science, consuming asparagus feeds the good bacteria with bifidobacteria and lactobacilli they need to help diversify your gut microbiome.
8. Chia Seed
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A reliable source of Omega-3 and nutritious fatty acids, Chia seeds help digestion, especially when soaked in liquid, to form jelly-like consistency. If you find it hard to munch it raw, sprinkle chia seeds on your yogurt, oatmeal, or smoothies for an enjoyable culinary delight.
9. Garlic
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Besides the ambrosial, sweet aroma garlic adds to food, garlic helps to clear out intestinal worms while destroying the harmful bacteria in your gut. High in inulin, a type of non-digestive carbohydrate, garlic helps good bacteria to do their job better.
10. Bone Broth
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You make bone broth by simmering animal bones and tissues until they let out the healthy juice replete with abundant vitamins and minerals like collagen and amino acids. Collagen and amino acids reduce inflammation of the gut and promote therapeutic healing. You may sip on a warm plate of broth or adopt it as a base for soup and stew.
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