What are the best gut health foods? The best gut health foods are considered fermented foods. And those foods are tempeh, sauerkraut, kimchi, kefir, yogurt, bananas, asparagus, raspberries, etc.
Some of the best gut health foods are foods that have fiber in them. And this is considered probiotic foods.
What are the best gut health foods? IStock-photo credit: Tijana87
Tempeh-This is a tofu that is formulated out of soybeans. It is high in protein and contains B-vitamins, calcium, manganese, zinc, copper, etc. This helps to provide beneficial bacteria in the gut.
Yogurt– is great for gut health because most yogurts if you check the label contain about a 100 million probiotic cultures per gram. And it is made with good bacteria which has beneficial microbes.
Asparagus is a good prebiotic food for the gut because it has inulin and FOS which are a high level of fructans. It also has a high number of antioxidants which can help remove inflammation from the body and help fight off free radicals.
Pears are a good prebiotic gut health food because of its fiber intake. One medium pear contains about 100 calories and 5.5 grams of fiber.
Bananas– are great for gut health because they contain resistant starch and fiber that contain good beneficial bacteria for your gut.
Raspberries– have a reliable source of polyphenols and this helps with the growth of beneficial bacteria in the gut. And this is what supports good gut health.
Beans and Legumes– This is another good gut health food because of the fiber in it. How this happens is that the fiber reaches the large intestine, and the gut bacteria feeds on it.
Sauerkraut– It has about 4 grams of fiber and the probiotics in it can help with providing beneficial bacteria in the gut.
When you eat foods like this in your diet that have rich probiotics this will help to add beneficial bacteria in your gut.
Polyphenols are an important compound that is found in fruits, vegetables and gut bacteria feeds on polyphenols. And the result of this is improving your gut health while reducing the risk of chronic health diseases such as diabetes, cancer, heart diseases, etc.
The Bottom Line is the best gut health foods are sauerkraut, yogurt, asparagus, raspberries, beans, legumes, bananas, pears, etc.
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References
1) Chatterjee A, Kumar S, Sarkar S, et al. Dietary polyphenols represent a phytotherapeutic alternative for gut dysbiosis associated neurodegeneration: a systematic review. J Nutr Biochem. 2024;129. doi:10.1016/j.jnutbio.2024.109622
2) U.S. Department of Agriculture. FoodData Central. Pears, raw.
3) Plamada D, Vodnar D. Polyphenols—gut microbiota interrelationship: a transition to a new generation of prebiotics. Nutrients. 2022;14(1), 137 doi:10.3390/nu14010137
