When it comes to foods that help promote a healthy gut, we really have two categories: probiotics and prebiotics.
That's one of the reasons fermented foods are so hot right now: Fermentation not only creates a wide range of tangy, funky foods, but it also results in a natural source of probiotics.
Prebiotics, on the other hand, are fibers that we don’t digest ourselves, so they are consumed by the good bacteria in our gut.
Taken together, prebiotics and probiotics can turn into a healthier, happier gut.
Here are the top foods for better gut health.
Live yoghurt is an excellent source of so-called friendly bacteria, also known as probiotics. Look out for sugar-free, full-fat versions and add your own fruit for a tasty breakfast.
This probiotic yoghurt drink is made by fermenting milk and is packed with good bacteria. It originated in the mountainous region between Asia and Europe, as well as Russia and Central Asia. It also makes a great addition to smoothies and soups, or you can use it as a base for salad dressing (add lemon juice and seasoning).
Miso is made from fermented soya beans, plus barley or rice, and contains a range of goodies such as helpful bacteria and enzymes. A savoury paste used in dips, dressings and soup, it can also be used as a marinade for salmon or tofu. It’s a staple of Japanese cooking and suitable if you’re avoiding dairy.
This Korean speciality of fermented vegetables brings the benefits of probiotic bacteria along with vitamins and fibre. Use it as a lively side dish with meat, salad or eggs. It’s so popular that Koreans say “kimchi” in the same way that we say “cheese” when they have their photos taken.
5. Olive oil
Gut bacteria and microbes like a diet of fatty acids and polyphenols. These are found in olive oil. Studies have shown that it helps reduce gut inflammation. Use it for salad dressing or drizzle it over cooked vegetables.
One of nature’s handiest and healthiest snacks, bananas are full of the kind of fibre that good bacteria enjoy. They also contain healthy minerals.
Live, runny, smelly French cheese will give your gut bacteria a boost – but eat it in moderation. Add it to salads or spread it on your sourdough.
Garlic, with its antibacterial and antifungal properties, can help keep “bad” gut bacteria under control and help balance yeast in the gut. Use it as a flavouring for savoury dishes.
Fresh ginger can help in the production of stomach acid and it stimulates the digestive system to keep food moving through the gut. Add fresh grated ginger to soups, stews, smoothies or stir-fries. Pour boiling water on grated ginger to make refreshing ginger tea.
This is finely chopped cabbage that has been fermented. This great source of probiotics, fibre and vitamins is best known as a German dish, choose a product that has not been pickled in vinegar, as that doesn’t have the same benefits. It’s delicious served with sausages.
One way more and more people are trying to improve their gut health is by taking probiotics (that’s the more palatable term for bacteria) and prebiotics (the food bacteria eats).
CONTINUE TO READ >>> What are Prebiotics & Probiotics?
Posted On: 12/09/2019