You Are What You Eat! Nutritionists Say They are the 18 Best Food for Gut Health

The gut, the gastrointestinal tract and the bacteria that encompass it, has come to the forefront of health insurance and nutrition in recent years.

“The words ‘go together with your gut,’ took on a whole new meaning nowadays, because science has shown us that there surely is a strong connection between your health insurance and the microbes that live inside your gut,” says Bonnie Taub-Dix, RDN, creator of BetterThanDieting.com and author of Read It Before You Eat It: Acquiring You from Label to Desk. “These organisms support us to fight disease and may avoid the risks of conditions like cardiovascular disease, diabetes and even cognitive health.”

Research displays the microbes found in the gut flourish best when fed certain types of foods and supplements, particularly food that are abundant with fibers. That’s because they comprise prebiotics and probiotics.

“Foods which contain pre and probiotics are excellent because they help populate and nourish the nice bacteria in our gut that essentially helps to keep it in tip-top condition,” says Maggie Michalczyk, RDN, registered dietitian nutritionist and founder of food blog Once Upon A good Pumpkin. “Since our gut health and wellbeing is indeed connected to different aspects of our health and wellness from immunity to disposition, it’s vital that you include gut-friendly foods inside our diet on a regular basis. It’s all connected!”

Loading your daily diet with gut-friendly food will benefit your complete body and overall health. Here are 18 of the greatest gut health foods.

Best food for gut health
1. Anything fermented
“Fermented foods contain foods just like sauerkraut, kimchi, miso, tempeh, fermented tofu, pickles, and pickled things, such as for example pickled beets, radish, garlic, and cucumbers,” says Taub-Dix. “These things become natural probiotics and therefore help replenish the ‘very good’ bacterias in the gut. It’s important to note that many of these foods could be saturated in sodium content, so be sure to check on foodstuff labels if you need to limit your salt intake.”

2. Asparagus
Asparagus is a good way to obtain prebiotics, which is energy for the friendly microbes in your digestive system,” Robin Foroutan, MS, RDN, HHC, Integrative Remedies Dietitian and spokesperson for the Academy of Diet and Dietetics. “Asparagus also may help your body eliminate certain pesticides, and some pesticides, like glyphosate, will be suspected of being harmful to gut health.”

3. Swiss chard
“Dark, leafy greens certainly are a poster kid for health, which should be fact-not craze. Swiss chard can be nutrient-dense and fiberful,” says Sacha Madadian, senior editor on the America’s Test Kitchen book team. “A glass of sautéed Swiss chard gives 4 grams of fiber, and it’s a great accompaniment to nearly every meal in addition to supple enough to increase fillings like for stuffed fruit and vegetables or sandwiches. And in the event that you happen to follow the low-FODMAP diet, it’s wise to put Swiss chard on your plate-you can eat as much as your appetite lets you know too, as it’s clear of offending carbohydrates.”

Related: WHAT'S the Low-FODMAP Diet plan and What Foods IS IT POSSIBLE TO Eat On It?

4. Yogurt
“Given the type of how yogurt is manufactured, it includes beneficial probiotics,” says Michalczyk. “You need to specifically search for yogurt labeled with the ‘Live & Energetic Cultures’ seal, which guarantees 100 million probiotic cultures per gram. I recommend topping your yogurt with honey for a far more gut-healthy (and delightful) snack because honey may function as prebiotics. Prebiotics happen to be essentially food for the good bacterias aka probiotics in the gut. Getting enough of both can help assure optimal gut health.”

5. Raspberries
“With 8 grams of fibers per cup and half the recommended daily amount of vitamin C (a significant nutrient for collagen synthesis), little raspberries pack a punch!” says Foroutan. “The huge fiber content can help you stay regular, assists your friendly gut microbes flourish, and the huge antioxidants reduce inflammation in the digestive system.”