Foods For Gut Health: Eating garlic promotes mineral absorption and diversity of “good” bacteria in the gut, and also reduces constipation.
Recently, a lot has been said about the health of the intestine and its role in the overall health of each person, from food digestion to disease prevention and strengthening the body’s mood and immune system. But what does intestinal health mean and how can it be improved?
Foods For Gut Health, First, a basic explanation about the intestine should be provided. There is an intestinal microbiome in everyone’s body. Microbiomes are a unique collection of microorganisms or microbes that live mainly in the small and large intestines and support the body’s metabolism and immune system.
From the moment you are born, the formation of the gut microbiota begins, and as you age, new microbes are absorbed through diet and exposure to the environment. Ultimately, each person is exposed to trillions of microbes, including bacteria, fungi, parasites, and viruses, all of which can be beneficial or harmful to our body.
Foods For Gut Health, The best way to support a healthy gut is to eat a balanced diet full of fiber, including plant-based foods such as fruits, vegetables, and whole grains, while eating foods that are minimally processed. Veriwell Health has discussed five beneficial foods for gut health.
Foods For Gut Health
1. Yogurt
Yogurt is rich in live and active cultures that add beneficial bacteria to the gut. These probiotics, which are live microorganisms such as bacteria and yeast, promote gut health by aiding digestion, increasing nutrient absorption, boosting the immune system, and creating an anti-inflammatory environment, especially in people with inflammatory bowel disease.
Foods For Gut Health, If you have trouble absorbing lactose (the sugar found in dairy products), the probiotics in yogurt help digest lactose and make it easier to absorb dairy products. Regular consumption of probiotics is effective in reducing bloating and helping regular bowel movements. If you don’t like yogurt, you can go for other fermented foods like kefir.
2. Garlic
Foods For Gut Health, Before you can benefit from probiotics, you need prebiotics. Prebiotics are dietary fibers that essentially act as food for beneficial gut bacteria. They aid digestion, improve nutrient absorption, and boost immune system function, and garlic is rich in prebiotics.
Foods For Gut Health, According to research, eating garlic boosts mineral absorption and diversity of “good” gut bacteria, and also reduces constipation. In addition, it has anti-inflammatory and antimicrobial properties and protects the body against harmful bacteria.
3. Turnip
Foods For Gut Health, Jerusalem artichoke is not only rich in inulin, a prebiotic fiber that stimulates the growth of intestinal bacteria, it is also rich in polyphenols. Polyphenols are a group of compounds found in plant foods that act as antioxidants and play a role in protecting cells. Other good sources of polyphenols include apples, pears, berries, broccoli, onions, and coffee.
4. Beans
Foods For Gut Health, Legumes, including lentils and beans, have all of the above. They are rich in prebiotic fiber, protein, antioxidants and polyphenols. Soluble fiber in legumes is good for gut bacteria, aids digestion and promotes regular bowel movements, even preventing constipation.
Legumes contain starch that is not completely digested, and according to research, it can help promote the growth of beneficial gut bacteria and increase the production of anti-inflammatory short-chain fatty acids. These fatty acids are the main source of nutrition for the cells lining the large intestine and maintain the health of the intestine.
5. Oat
Foods For Gut Health, The effect of oats on gut health is incredible. This food is rich in beta-glucan, another type of soluble fiber, which acts like a prebiotic and promotes the production of short-chain fatty acids.
Foods For Gut Health, Research suggests that beta-glucan is associated with reducing inflammation, increasing beneficial bacteria, and providing a healthy mix of microbes in the gut. In addition, oats have antioxidant and anti-inflammatory properties and are also rich in insoluble fiber, which is great for digestion and regular bowel movements.
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