Top 9 Best Foods For Gut Health With Tips & Drinks To Improve Digestion!

Hello, readers! Do you know that our gut health is so important that some scientists refer to it as a second brain? A healthy gut system can balance your overall health – body, mind, and soul. However, a simple digestive problem such as bloating can make you feel uncomfortable. Poor eating habits, heavy meals, alcohol, irregular meal timings, and so many other factors can imbalance your gut system. 

A balanced and diverse diet is essential for supporting gut health, as the foods we consume directly impact the composition and function of our gut microbiota. The intricate ecosystem residing within your digestive system plays an important role in maintaining overall health. 

In this blog, you will learn more about gut health and explore the best food for gut health that promotes a thriving microbiome and contributes to overall well-being. Further, you will know about tips and refreshing drinks that will not only tantalise your taste buds but also support your digestive resilience. So, let’s get started! 

Table Of Contents

1. The Gut Microbiome

2. Top 9 Best Foods For Gut Health

3. What Are The Symptoms Of An Unhealthy Gut?

4. How To Improve Gut Health Naturally?

5. 3 Best Drinks To Improve Gut Health

6. Dietitian’s Recommendation 

7. The Final Say  

8. FAQs

9. References

The Gut Microbiome

Inside our gut, there is a complex community of trillions of microorganisms, and most of the microbes are found in a “pocket” of your large intestine, the cecum, referred to as the gut microbiome. There are roughly 40 trillion bacterial cells present in your body and only 30 trillion human cells. There are around 1,000 species of bacteria in the human gut microbiome, and they play a significant role in your body. 

Almost all of these are extremely important for your health and well-being, and others may cause disease. These microbes can weigh 2-5 pounds and function as an extra organ in your body, which plays a crucial role in your health.

Also Read: The Magic of Probiotics: How These Microbes Nourish Your Gut 

Top 9 Foods For Gut Health

For healthy growth of gut bacteria or microflora, the intestine requires a balanced environment. Intestinal health is more dependent on the composition of gut bacteria. The colon (intestinal part) requires an ideal pH between 6.7 and 6.9 for healthy cultivation of good gut bacteria.

This microflora is essential for the normal digestion process and boosts immunity. Intestinal health is directly affected by what we eat. Therefore, always ensure what you eat as it drastically affects the balance of gut flora.

The easiest way to keep your intestinal health normal is by eating gut-friendly food, such as high-fibre foods and fruits, that can balance your intestines. So, here are the best foods for good gut bacteria you should eat.

1. Fibre-Rich Foods

Fruits, legumes, vegetables, and whole grains are great sources of fibre.  You can eat whole grains like quinoa, brown rice,  or oats into your diet for a fibre boost. The fibre content of this food acts as a prebiotic for the bacteria in the gut. 

2. Probiotic-Rich Foods

Through fermented foods, probiotics can be introduced into the body as they are live beneficial bacteria that are present in sauerkraut, kefir, kimchi, yoghurt, and miso. All these are the best probiotic foods for gut health as they enhance the diversity of your gut microbiota. Yoghurt, for instance, is often considered to be the best probiotic food for gut health, and having a small cup of it daily can do wonders. However, if you have lactose intolerance, you can look for plant-based alternatives. 

Also Read: Prebiotic And Probiotic Capsules: Differences, Uses & Combination 

3. Fermented Foods

By contributing to a healthy gut environment, fermented foods contain beneficial microorganisms that aid digestion. So include kombucha, pickles, traditional buttermilk, tempeh, and other fermented foods like South Indian options in your diet.

4. Polyphenol-Rich Foods

Plant-based foods contain Polyphenols, which promote the growth of beneficial bacteria due to their antioxidant properties. Nuts, dark chocolate, berries, and green tea are excellent sources of polyphenols.

5. Omega-3 Fatty Acids

Regular consumption of chia seeds, salmon, and flaxseeds helps to provide omega-3 fatty acids to the body and can possess anti-inflammatory properties that can benefit the gut these foods can help maintain a healthy gut environment.

6. Oats

There are tons of health benefits of oats as they have beta-glucans, a type of soluble fibre that forms a gel-like substance that moves slowly through your digestive tract and helps keep your energy levels stable and keep you full.

Oats, often dubbed as the best food for good gut health, also play a role in stabilising your blood sugar levels, which also improves your gut health, as an unhealthy or imbalanced gut can impact blood sugar levels. Foods that have beta-glucans can help regulate blood sugars and may also lower the risk of insulin resistance. 

7. Ginger and Turmeric

Add ginger and turmeric into your meals as these spices have anti-inflammatory and antioxidant properties benefitting gut health, or enjoy them as teas to harness their potential benefits.

8. Prebiotic-Rich Foods

Some plant-based food-derived substances that help in feeding the good bacteria in your gut are prebiotics. Prebiotics are food for the healthy or “good” gut bacteria that live within your GI (gastrointestinal) tract. Garlic, onions, and asparagus are prebiotics and non-digestible fibres that nourish the beneficial bacteria in the gut. Also, bananas are excellent sources of prebiotics.

9. Colourful Vegetables

Aim for a diverse range of vegetables as the vibrant colour of vegetables often indicates the presence of various phytonutrients that can support overall health, including gut health, to maximise the nutritional benefits.

Also Read: Different Food Combinations: Good Or Bad For Digestive

What Are The Symptoms Of An Unhealthy Gut?

Here are the symptoms of an unhealthy gut that you must read:

• Digestive Issues

• Food Intolerances

• Unexplained Weight Changes

• Chronic Fatigue

• Skin Problems

  
  

Also Read: How Mushroom Coffee Can Improve Your Gut Health And Digestion?

How To Improve Gut Health Naturally?

Here are some of the natural ways to improve your gut health naturally. 

Also Read: How To Improve Gut Health Naturally? Read To Know!

3 Best Drinks To Improve Gut Health

Here are the Drinks that encourage nutrient absorption, promote gut health, and help to prevent inflammation in the intestines include:

1. Ginger Lemon Tea

Lemon ginger tea is great for when you are sick and need a little immunity boost. The comforting warmth and bright flavours in this homemade fresh ginger tea is a great way to end or even begin the day!

Ingredients

Preparation Method

• In a glass, take warm or hot water, add grated ginger, and 1 tablespoon of honey.

• Mix well and let it sit so that the flavours soak in, and then add lemon juice before drinking. 

2. Turmeric Golden Milk

Turmeric milk has calming properties, primarily due to its potential to reduce inflammation and so the nervous system. Many people find that drinking warm turmeric milk before bedtime promotes relaxation and improves sleep quality.

Ingredients

Preparation Method

• Take unsweetened almond milk in a glass and make sure it is at room temperature. Add cinnamon powder, turmeric powder, black pepper, and honey, warm it up a little to emulsify the flavour, and drink.

3. Green Smoothie

Starting your day with a green smoothie can help reduce sugar cravings, increase energy levels and provide valuable nutrients and fibre. 

Ingredients

Preparation Method

• Add 1 cup of coconut water, chopped green apple, 1 cup chopped spinach, and ½ chopped cucumber in a blender.

•  Grind all these ingredients well until you get the texture of a smoothie, then pour it into a glass and add chia seeds on top.

Dietitian’s Recommendation

Stay hydrated, limit processed foods, and maintain a diverse diet for optimal gut microbiome support. A balanced diet is rich in fibre, probiotics, and prebiotics is crucial for gut health. Include whole grains, fruits, and vegetables for fibre, yoghurt and fermented foods for probiotics, and garlic and onions for prebiotics. Consulting a registered dietitian can help tailor dietary choices to individual needs.

Dt- Akshata Gandevikar

The Final Say

Remember, the key to optimal gut health is consistency and a holistic approach to a balanced and varied diet. So, let your plate be a canvas of the best food for gut nurturing your gut and promoting a healthier you. 

The best foods for gut health and digestion include fibre-rich, probiotic-rich, and nutrient-dense foods that can support the flourishing of a diverse and beneficial gut microbiome. Maintaining a healthy gut is necessary for your overall well-being, and the foods we consume play a pivotal role in achieving this balance.

FAQs

1. How can I improve my gut health fast?

Drinking enough amount of water, avoiding processed foods, eating slowly, and having a high-fiber diet helps to improve gut health faster.

2. How do you improve gut health naturally?

Eat more healthy foods, avoid excess sugar, and include curd and buttermilk daily to improve gut health naturally.

3. How to increase good bacteria in the gut naturally?

As mentioned above in the blog, the easiest way to increase gut microbiome naturally is to eat pre and pro-biotic-rich foods.

4. What are the best foods for gut health and weight loss?

Here are the best food for gut health and bloating:

• Raw or cooked onion

• Raw garlic

• Raw asparagus

• Bananas

  
  

5. What are the best food for gut health after antibiotics?

The best sources of prebiotics are whole oats, garlic, apples, and green bananas. Prebiotic foods, like apples, help colonise your gut with new bacteria.

References

• 10 Best Foods For A Healthy Gut System - PharmEasy Blog

• 10 Signs of an Unhealthy Gut

• How to Heal Your Gut After Antibiotics

• 7 Healthy Drinks That Improve Digestion in 2024 | Ochsner Health

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