7 Foods To Support Your Gut Microbiome For Healthier, Happier Life!

A simple rule for losing our gut is: Don't lose it! By eating fermented foods and good bacteria, you can make it healthier. Your weight will fall off, and you'll live a healthier and happier life.

In addition to properly breaking down the food you eat, a healthy gut microbiome also allows you to absorb nutrients and eliminate toxins, so serious problems may occur when the gut flora is out of balance. Bloating, inflammation, acne, and even diabetes, poor sleep, low levels of happiness, and obesity are all linked to digestive problems.

Gut health has numerous benefits. Consider consuming fermented foods and foods rich in probiotics to promote the growth of good bacteria. Here's another bonus! Those foods that support a healthy gut also help you lose weight.

Here are seven science-based foods that improve gut bacteria. Let's recharge your digestive system!

1. Yogurt

Fermenting milk produces yogurt. There are approximately 17 billion probiotic cultures in a cup of 8-ounces when the label says "Live & Active Cultures." Hence, it guarantees 100 million probiotic cultures per gram. Even if the yogurt does not have this seal, it still contains probiotics. Despite being lactose intolerant, you may still be able to enjoy this dish since the probiotics help digest lactose. Many companies are now creating dairy-free and vegan yogurts that contain probiotics.

2. Green Peas

The more fiber in your diet, the better your gut bacteria will thrive. You can keep your system healthy by eating peas because they are packed with soluble and insoluble fiber. Add peas to stir-fries, soups, or salads.

Fiber is abundant in peas, and Fiber-rich foods aid digestion and add bulk. In addition to lowering cholesterol levels, Soluble fiber also stabilizes blood sugar levels. As a result, fiber induces the growth of gut bacteria that is beneficial to the body. Evidence suggests that fiber-rich diets result in higher levels of indole propionic acid, an anti-inflammatory chemical produced in the gut by gut bacteria, which helps prevent diabetes.

3. Almonds

This particular food has good probiotic properties, meaning that your gut bacteria will be improved by consuming it. Moreover, it contains fatty acids and polyphenols, essential for gut bacteria. Whenever you're feeling peckish, a handful of almonds is a fantastic snack that can satisfy your hunger.

4. Blueberries

Blueberries are packed with antioxidants, making them one of the best fruits for health. When added to your diet, blueberries actually seem to affect your gut microbiome positively. Researchers have found that blueberries can act as an anti-inflammatory agent in the gut by facilitating the growth of healthy gut bacteria.

5. Miso

Miso is a fermented soybean product that contains beneficial bacteria and enzymes. Besides being used as a marinade for salmon or tofu, Miso can also be used in dips, dressings, and soups. If you avoid dairy, this is an excellent recipe for you. You should consume Miso in moderation because it is usually high in sodium. Despite this, studies show it doesn't affect our cardiovascular system as negatively as most other high-sodium foods. It is not only a good source of protein and fiber, but it also contains probiotics, which can treat gastrointestinal disorders.

Research has not determined whether the bacteria reaching the gut is effective. Still, bowel diseases are less prevalent in regions where Miso is a staple food source.

6. Bananas

As one of the healthiest and most convenient snacks by nature, bananas contain fibers that promote the growth of good bacteria in the gut. In addition, bananas have a variety of minerals that are beneficial to one's health.

In a sense, bananas act as food for probiotics since they contain prebiotics. Apart from resistant starch, bananas also promote gut health due to their fermentation in the large intestine.

7. Broccoli

Among cruciferous vegetables, including the much-maligned Brussels sprout, broccoli contains a substance that benefits the gut. The essential ingredient they provide helps protect the digestive system's barriers from toxins, thus preventing a "leaky gut," where toxins quickly pass into the system. If your gut leaks and you suffer inflammation, this may lead to other conditions, such as arthritis and heart disease.

BONUS! Ginger & Ginger Beer

Lactobacilli bacteria and yeast combine in a symbiotic manner to produce ginger beer.

Ginger has long been used for its various therapeutic benefits in treating digestive upsets due to its wide range of medicinal benefits. Among the compounds in ginger are antioxidants, anti-inflammatory compounds, and immuno-supportive compounds.

Therefore, this probiotic-filled soda may be a better choice than other sweet carbonated beverages. Even ginger beers can contain excess sugars, so make sure to read the label. Try to find a brand with as little sugar as possible, or like all sweet foods, use moderation!  

Conclusion

Diet plays an essential role in maintaining a thriving and healthy gut. Certain foods can either support gut health or negatively impact it. You can improve your gut health by eating fermented foods and certain vegetables and fruits, like broccoli, blueberries, and bananas. Consult your integrative healthcare practitioner to find the gut health foods and gut health diet right for you.