Boost Gut Health

The microbes that live in our guts are vital for many important functions, including aiding digestion, synthesizing vitamins and stimulating immune function. But disruptions to these symbiotic relationships, known as dysbiosis, can contribute to a variety of health problems from low immunity to chronic inflammatory conditions. Fortunately, your diet has the power to change your gut bacteria. Incorporate the following science-based tips to support healthy, vibrant gut microbes and promote optimal well-being.

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Foods rich in prebiotics support the growth of good bacteria while also providing them with nutrients they need for survival. These foods include whole grains, dark chocolate, berries and other colorful plant-based foods. These foods are rich in fiber and polyphenols, which microbes use for energy to thrive.

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Yogurt with live cultures is one of the best gut-health foods. But be sure to read the label to choose a non-dairy yogurt that doesn’t contain added sugars. Pair it with prebiotic-rich foods like oats and fresh fruit for a gut-healthy breakfast that will set you up for the day.

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Fermented foods are another excellent way to improve gut health. The probiotic bacteria in fermented foods like kefir, kimchi and sauerkraut are known to help with gastrointestinal issues like diarrhea, constipation and IBS. And they can also help lower blood pressure and cholesterol levels. Eat fermented foods regularly to add a diverse array of gut-healthy bacteria to your system.

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A staple in Korean cuisine, kimchi is made with cruciferous vegetables, which are packed with anti-inflammatory nutrients that can promote a balanced digestive tract. Research has shown that a 10-week diet of fermented foods can increase the diversity of gut microbes and decrease molecular signs of inflammation in the body.

Tempeh is an ancient protein that’s both a prebiotic and a probiotic. When eaten, the soybeans in tempeh stimulate the growth of beneficial bacteria that improve the gut’s ability to absorb nutrients and digest fats and carbohydrates. It’s important to eat Tempeh in moderation as it’s high in saturated fat and trans fat, but if you do include it in your diet, make sure it’s made from organic, non-GMO soybeans.

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A 2021 study found that a diet high in whole, unprocessed foods was linked to better gut health. This type of diet is high in fiber, which helps your microbes break down and metabolize your food. It also includes a variety of fruits and vegetables, and lean proteins. A healthy gut can also be boosted by limiting stress and practicing moderate-intensity exercise, which helps regulate your hormones and decreases inflammation in the gut.