8 Best Foods to Improve Your Gut Health and Digestion

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Your gut health plays a vital role in how food is digested and goes as far as to prevent certain stomach illnesses. The best part about gut health is that you can contribute positively to it with the food and drinks you take. Here are some foods are known for improving gut health;

1. Asparagus

We appreciate that not only is it a tasty vegetable but is excellent for gut health. Asparagus is part of a powerful group of foods that enhance gut health known as prebiotics.

Prebiotics can be defined as food for the good bacteria you need in the stomach. Asparagus is a beautiful source of prebiotics, and to add this benefit, this vegetable also contains glutathione which fights free radical cells that cause inflammation and cancer. You decide to enjoy asparagus as a side dish or raw in a salad.

2. Yogurt

One of the most beloved probiotics for most people is yogurt. Probiotics encourage the growth of beneficial bacteria that supports good stomach health. Many versions of yogurt fit different needs, such as fat-free, sugar-free, and other flavors.

The one thing you should always be on the lookout for is brands that have low sugar levels. You can enjoy yogurt in a smoothie, fruits, and even in meals such as curries. Supplements are a great alternative if you need probiotics for cholesterol reduction.

3. Blueberries

Blueberries are not only delicious but they are also loaded with antioxidants and polyphenols. Polyphenols reduce your exposure to inflammations because they aid in the growth of good bacteria such as lactobacilli. The other added advantages of eating blueberries are that they improve heart health.

4. Salmon

There are different ways to improve gut health, and one of them is eating anti-inflammatory foods. This is because, despite how it is viewed, inflammation has advantages. After all, it is the body's natural reaction to an infection. Eating foods that calm down any instances of a flare-up enable the gut to detect and react accurately when there is an actual need.

Fatty foods dense in omega-3, such as salmon, depress chemicals that cause inflammation such as cytokines which, when left unchecked exasperate stomach illnesses such as Crohn's disease and irritable bowel syndrome.

5. Kimchi

Eating more fruits and vegetables in each meal is recommended because they introduce valuable vitamins and minerals to our bodies. Eating fermented vegetables such as kimchi is the next best step for your gut health.

Kimchi is a Korean dish made by fermenting cabbage and scallions in various herbs and spices, such as fish sauce. Kimchi is versatile and can be added to your noodles, rice, and even sandwiches. The health benefits are so many that people have adopted this kimchi recipe with a few more ingredients to make it even more flavorful and a good example is a sauerkraut.

6. Avocado

It is a great day when you discover that your avocado toast is delicious and filling and promotes gut health. The mineral responsible for the digestive benefits of an avocado is potassium. The potassium slows down how the food moves through the digestive system, which gives it more time to be digested and reduces gas, constipation, and bloating. You should note that avocados are high in unsaturated fats; thus, moderation is key when indulging.

7. Kombucha

Tea has been used as an after-dinner beverage for a long time due to its digestive properties. When you want to reap even more benefits, then you should try some kombucha. This drink is relatively easy to make; you will add a symbiotic colony of bacteria and yeast (SCOBY) into a jar, add some sugar, and a pot of freshly brewed tea, cover the jar, and store it in a dark place to ferment for not less than a week.

Lactic acid and acetic acid are released during the natural carbonation processes, which promote digestion. It is important to note that the drink does release some alcohol, although in amounts not more than three percent.

8. Beans

Beans get a bad rep because they cause gas, but this is an advantage for the gut. Legumes have a high fiber content which bulks up food and moves it slower in the stomach, allowing for better digestion. The dietary fiber also attracts more water into the gut, which flushes out toxins that would have otherwise caused digestive issues.

Closing Thoughts

The foods above help protect your gut by adding prebiotics, dietary fiber, and probiotics. Ensure that you add at least one of these foods to your diet each day and keep any gut issues at bay.