What is the best diet for your gut health? Fruits and vegetables are the best foods to promote a healthy gut. There are about 40 trillion bacteria in your body and most of this is found in your gut. Some of the high fiber foods that are helpful for your gut are:
- Whole Grains
Fiber foods promote the growth of good bacteria such as Bifidobacteria. Bifidobacteria is classified as good bacteria that can help prevent inflammation of the intestines and enhance gut health.
What is the best diet for your gut health? Photo credit: iStock- Rasi Bhadramani
Eating fermented foods are also good for promoting gut health. Those fermented foods are:
A lot of these foods have a bacteria called lactobacilli that is great for gut health. There are number of studies that have shown that yogurt consumption can improve intestinal bacteria and decrease symptoms of being lactose intolerance.
Eating prebiotic foods can help promote the growth of good bacteria in the gut microbiome. A lot of fruits, vegetables and whole grains contain prebiotics. And studies have shown that prebiotics can reduce insulin, cholesterol levels in obese people and reduce other related chronic diseases.
Whole grains can promote the growth of good bacteria such as lactobacilli, bifidobacterial and bacteroidetes. It is important to know that gluten containing whole grains can negatively impact your gut and increase inflammation in individuals that have celiac disease.
Eating a plant-based diet can help with promoting positive gut health. There was a 2013 study that found that a vegetarian diet can reduced the levels of disease-causing bacteria in people with obesity. As well as a reduction in body weight, inflammation, and cholesterol levels.
2019 research shows plant-based foods can increase the levels of good bacteria in your gut. And it showed it decreases harmful strain levels of bacteria when it comes to gut health.
“Fruits and vegetables are the best foods to promote a healthy gut. There are about 40 trillion bacteria in your body and most of this is found in your gut.” Celebrity Fitness & Nutrition Expert Obi Obadike
Eating foods that are rich in polyphenols is helpful to promoting positive gut health. Polyphenols has also been shown to reduce blood pressure, cholesterol levels, reduce inflammation, and oxidative stress. Some examples of foods for gut health that are rich in polyphenols are:
- Green Tea
- Cocoa and dark chocolate
- Red Wine
- Grape Skins
The Bottom Line is the best diet for gut health is eating fruits and vegetables. The fiber in it creates so many beneficial bacteria that your gut needs for positive gut health.
If you have any interest in trying any of our Ethical Supplement products to help you heighten your immune system or assist you with your fitness, weight loss or health goals. You can go to https://ethicalinc.com/product/probiotic/
- Moreno-Indias I, Sánchez-Alcoholado L, Pérez-Martínez P, Andrés-Lacueva C, Cardona F, Tinahones F, Queipo-Ortuño MI. Red wine polyphenols modulate fecal microbiota and reduce markers of the metabolic syndrome in obese patients. Food Funct. 2016 Apr;7(4):1775-87. doi: 10.1039/c5fo00886g. PMID: 26599039.
- Cory H, Passarelli S, Szeto J, Tamez M, Mattei J. The Role of Polyphenols in Human Health and Food Systems: A Mini-Review. Front Nutr. 2018 Sep 21;5:87. doi: 10.3389/fnut.2018.00087. PMID: 30298133; PMCID: PMC6160559.
- Tomova A, Bukovsky I, Rembert E, Yonas W, Alwarith J, Barnard ND, Kahleova H. The Effects of Vegetarian and Vegan Diets on Gut Microbiota. Front Nutr. 2019 Apr 17;6:47. doi: 10.3389/fnut.2019.00047. PMID: 31058160; PMCID: PMC6478664.
- Kim MS, Hwang SS, Park EJ, Bae JW. Strict vegetarian diet improves the risk factors associated with metabolic diseases by modulating gut microbiota and reducing intestinal inflammation. Environ Microbiol Rep. 2013 Oct;5(5):765-75. doi: 10.1111/1758-2229.12079. Epub 2013 Jul 19. PMID: 24115628.
- Fasano A. All disease begins in the (leaky) gut: role of zonulin-mediated gut permeability in the pathogenesis of some chronic inflammatory diseases. F1000Res. 2020 Jan 31;9:F1000 Faculty Rev-69. doi: 10.12688/f1000research.20510.1. PMID: 32051759; PMCID: PMC6996528.
- Shimada S, Tanigawa T, Watanabe T, Nakata A, Sugimura N, Itani S, Higashimori A, Nadatani Y, Otani K, Taira K, Hosomi S, Nagami Y, Tanaka F, Kamata N, Yamagami H, Shiba M, Fujiwara Y. Involvement of gliadin, a component of wheat gluten, in increased intestinal permeability leading to non-steroidal anti-inflammatory drug-induced small-intestinal damage. PLoS One. 2019 Feb 20;14(2):e0211436. doi: 10.1371/journal.pone.0211436. PMID: 30785904; PMCID: PMC6382145.
- Hansen LBS, Roager HM, Søndertoft NB, Gøbel RJ, Kristensen M, Vallès-Colomer M, Vieira-Silva S, Ibrügger S, Lind MV, Mærkedahl RB, Bahl MI, Madsen ML, Havelund J, Falony G, Tetens I, Nielsen T, Allin KH, Frandsen HL, Hartmann B, Holst JJ, Sparholt MH, Holck J, Blennow A, Moll JM, Meyer AS, Hoppe C, Poulsen JH, Carvalho V, Sagnelli D, Dalgaard MD, Christensen AF, Lydolph MC, Ross AB, Villas-Bôas S, Brix S, Sicheritz-Pontén T, Buschard K, Linneberg A, Rumessen JJ, Ekstrøm CT, Ritz C, Kristiansen K, Nielsen HB, Vestergaard H, Færgeman NJ, Raes J, Frøkiær H, Hansen T, Lauritzen L, Gupta R, Licht TR, Pedersen O. A low-gluten diet induces changes in the intestinal microbiome of healthy Danish adults. Nat Commun. 2018 Nov 13;9(1):4630. doi: 10.1038/s41467-018-07019-x. PMID: 30425247; PMCID: PMC6234216.
- Holscher HD, Bauer LL, Gourineni V, Pelkman CL, Fahey GC Jr, Swanson KS. Agave Inulin Supplementation Affects the Fecal Microbiota of Healthy Adults Participating in a Randomized, Double-Blind, Placebo-Controlled, Crossover Trial. J Nutr. 2015 Sep;145(9):2025-32. doi: 10.3945/jn.115.217331. Epub 2015 Jul 22. PMID: 26203099.
- Beserra BT, Fernandes R, do Rosario VA, Mocellin MC, Kuntz MG, Trindade EB. A systematic review and meta-analysis of the prebiotics and synbiotics effects on glycaemia, insulin concentrations and lipid parameters in adult patients with overweight or obesity. Clin Nutr. 2015 Oct;34(5):845-58. doi: 10.1016/j.clnu.2014.10.004. Epub 2014 Oct 20. PMID: 25456608.
- Masoumi SJ, Mehrabani D, Saberifiroozi M, Fattahi MR, Moradi F, Najafi M. The effect of yogurt fortified with Lactobacillus acidophilus and Bifidobacterium sp. probiotic in patients with lactose intolerance. Food Sci Nutra. 2021 Jan 20;9(3):1704-1711. doi: 10.1002/fsn3.2145. PMID: 33747481; PMCID: PMC7958570.
- Facioni MS, Raspini B, Pivari F, Dogliotti E, Cena H. Nutritional management of lactose intolerance: the importance of diet and food labelling. J Transl Med. 2020 Jun 26;18(1):260. doi: 10.1186/s12967-020-02429-2. PMID: 32590986; PMCID: PMC7318541.
- Hidalgo-Cantabrana C, Delgado S, Ruiz L, Ruas-Madiedo P, Sánchez B, Margolles A. Bifidobacteria and Their Health-Promoting Effects. Microbiol Spectr. 2017 Jun;5(3). doi: 10.1128/microbiolspec.BAD-0010-2016. PMID: 28643627.
- Singh S, Bhatia R, Khare P, Sharma S, Rajarammohan S, Bishnoi M, Bhadada SK, Sharma SS, Kaur J, Kondepudi KK. Anti-inflammatory Bifidobacterium strains prevent dextran sodium sulfate induced colitis and associated gut microbial dysbiosis in mice. Sci Rep. 2020 Oct 29;10(1):18597. doi: 10.1038/s41598-020-75702-5. PMID: 33122795; PMCID: PMC7596498.
- Klinder A, Shen Q, Heppel S, Lovegrove JA, Rowland I, Tuohy KM. Impact of increasing fruit and vegetables and flavonoid intake on the human gut microbiota. Food Funct. 2016 Apr;7(4):1788-96. doi: 10.1039/c5fo01096a. PMID: 26757793.
- Li Y, Wang S, Sun Y, Zheng H, Tang Y, Gao X, Song C, Liu J, Long Y, Liu L, Mei Q. Apple polysaccharide could promote the growth of Bifidobacterium longum. Int J Biol Macromol. 2020 Jun 1;152:1186-1193. doi: 10.1016/j.ijbiomac.2019.10.210. Epub 2019 Nov 20. PMID: 31759005.
- Fissore EN, Santo Domingo C, Gerschenson LN, Giannuzzi L. A study of the effect of dietary fiber fractions obtained from artichoke (Cynara cardunculus L. var. scolymus) on the growth of intestinal bacteria associated with health. Food Funct. 2015 May;6(5):1667-74. doi: 10.1039/c5fo00088b. PMID: 25904284.
- Jiao X, Wang Y, Lin Y, Lang Y, Li E, Zhang X, Zhang Q, Feng Y, Meng X, Li B. Blueberry polyphenols extract as a potential prebiotic with anti-obesity effects on C57BL/6 J mice by modulating the gut microbiota. J Nutr Biochem. 2019 Feb;64:88-100. doi: 10.1016/j.jnutbio.2018.07.008. Epub 2018 Aug 11. PMID: 30471564.
- Ukhanova M, Wang X, Baer DJ, Novotny JA, Fredborg M, Mai V. Effects of almond and pistachio consumption on gut microbiota composition in a randomised cross-over human feeding study. Br J Nutr. 2014 Jun 28;111(12):2146-52. doi: 10.1017/S0007114514000385. Epub 2014 Mar 18. PMID: 24642201.