A healthy gut can help prevent and treat health conditions like inflammation, heart disease and diabetes. Adding whole foods that support your microbiome is key to improving gut health. Here are 8 foods that are good for your gut.
A healthy gut can help prevent and treat health conditions
Apples
A popular, crunchy fruit that is available all year round in grocery stores, apples are one of the most popular fruits in the United States. There are many different types of apples, from tart to sweet and each has its own unique flavor. They are high in fiber, which can help you feel full after a meal and prevent overeating. Apples also contain a natural prebiotic called pectin that feeds the good bacteria in your gut.
Adding apples to your diet can improve digestion and boost immunity, as well as reduce the risk of heart disease, obesity, and high blood pressure. Apples are also rich in a natural substance called quercetin, which is a powerful anti-inflammatory and may help prevent neurodegenerative disorders like Alzheimer’s.
Eating a medium apple a day will provide you with 4.5 grams of fiber, which can aid in weight loss, prevent constipation and improve digestive health. When cooked, apples release a gut-healing pectin that is converted to short-chain fatty acids (SCFAs) by the good bacteria in your colon.
Peaches
A summer staple, peaches are one of the tastiest stone fruits around. Enjoyed whole, as a delicious addition to salads, or in pies, this versatile fruit is packed with nutrients that keep the gut healthy.
A medium-sized peach contains two grams of fiber, half of which is insoluble fiber that helps food move through the gut. The other half is soluble fiber that provides the good bacteria in the gut with the energy they need to thrive. These bacteria then create short-chain fatty acids, known as prebiotics, which reduce inflammation and help you feel your best.
Peaches contain phytonutrients, including phenolic compounds, that have been shown to decrease inflammation and protect against heart disease. They also contain potassium, which can aid in blood pressure regulation.
The vitamins and minerals in peaches include vitamin C, which helps support a strong immune system. Additionally, they are a great source of dietary fiber, which promotes regularity and prevents constipation. Additionally, they are rich in folic acid, which is important for women who are pregnant or planning to become pregnant as it helps prevent serious birth defects.
Kombucha
Known as the “Immortal Health Elixir,” kombucha is one of the most popular healthy drinks around. The fermented beverage is made of tea, sugar, bacteria and yeast and contains probiotics, which are helpful bacteria that aid digestion, fight toxins, and support immune function.
While research on the benefits of kombucha is limited, experts agree that it may provide gut-healthy probiotics. The drink is also rich in acetic acids, which act as natural prebiotics and can promote the growth of beneficial bacteria.
The sour fermented tea is made by mixing sweetened green or black tea with sugar, a SCOBY (symbiotic culture of bacteria and yeast), and other ingredients. The SCOBY helps with the fermentation process and is considered to be the "mother" of the beverage.
Some kombuchas contain high levels of sugar to aid in the fermentation process and make the beverage taste good, so it's important to check the nutrition label before drinking. But when paired with a whole food diet, it can provide many benefits, including improved gut health and immunity.
Peas
Peas are the fruits and seeds of a legume plant and are eaten as a vegetable. They contain protein, dietary fibre and carbohydrates, as well as vitamins and minerals. They also work with bacteria in the soil to ‘fix’ nitrogen, which means they don’t need as much water and can be grown in dry areas. Peas are rich in folate, which is important for pregnant women as it can help prevent birth defects. They are also low in cholesterol and can lower your risk of heart disease.
Peas are rich in resistant starch, oligosaccharides and fermentable fibre. These may act as prebiotics in the intestine, improving gut health. They are also high in lutein, which protects your eyes and can reduce the risk of age-related macular degeneration. The antioxidants in peas also help strengthen your immune system. They are also a good source of potassium, magnesium and calcium, as well as vitamin B9. They are low in fat and sodium and are easy to digest. Studies have shown that they have a low glycaemic index, which helps control blood sugar levels and prevents diabetes.
Spinach
Spinach is loaded with vitamin A and the fat-soluble nutrients lutein and zeaxanthin. Vitamin A fights off toxins, bacteria and viruses that cause diseases and illnesses. It also promotes healthy eyes and hair. Vitamin C is another powerful antioxidant that helps the immune system respond to infection, while working in tandem with calcium, magnesium and phosphorus to help maintain healthy bones.
It also contains folic acid, vitamin K, potassium and iron. This makes it a superfood for the heart, reducing high blood pressure by relaxing the muscles and arteries, reducing arterial stiffness and improving blood flow. It’s also a source of inorganic nitrate, which studies suggest may reduce the risk for heart disease by slowing down the rate at which blood is pumped out of the heart.
Spinach is also a rich source of iron, which is used to make hemoglobin, the substance that transports oxygen to all cells and tissues. But it’s important to be careful about eating too much spinach because it is high in oxalates, a type of anti-nutrient that makes iron and calcium less absorbable and contributes to their excretion in the urine.
Asparagus
The cruciferous vegetable asparagus is a good source of folate, vitamin C and fiber. Folate, also known as folic acid, helps ensure the formation of red blood cells and healthy cell growth. It is particularly important during pregnancy, when it can help prevent neural tube defects like spina bifida in unborn babies. A cup of asparagus provides 10% of the daily requirements for adults. Asparagus nutrition also includes potassium, which may help lower high blood pressure, and antioxidants such as glutathione that protect against oxidative stress and promote cellular health.
Asparagus is high in both soluble and insoluble dietary fiber, helping keep you regular and improve digestion by preventing constipation. It also contains a group of phytonutrients called saponins, which have both fat-soluble and water-soluble components and are known for their effects on cell membranes and immune response. A report in the journal Biomedicine and Pharmacology suggested that saponins from asparagus might be able to inhibit production of inflammatory molecules. This can be a benefit to those with chronic inflammation, such as that in the gastrointestinal tract, which can lead to conditions like diabetes.
Leeks
Leeks are a member of the onion family (alliums) and look like large scallions/spring onions, but they're much milder. When eaten raw, they have a strong flavor that requires cooking or fine chopping to mellow. Leeks contain prebiotics, a type of fiber that helps promote beneficial gut bacteria and aids digestion. They are also high in vitamin K and a good source of Vitamin A, which help with bone formation, blood clotting and immune system function.
The allicin in leeks, like other members of the allium family, has cholesterol-lowering properties. They also have anti-inflammatory properties due to the flavonoids kaempferol and allyl sulfides they contain.
These vegetables are low in calories and the elongated stalks are rich in soluble and insoluble fiber, which keeps you full and prevents constipation. They also have a diuretic effect, which helps flush the body of excess sodium, water and toxins. They are also a good source of potassium and calcium, both of which are important for healthy bones and teeth.
Sauerkraut
Sauerkraut is rich in probiotics that "feed" other good bacteria in the gut, helping to improve digestion. One of the main LAB bacteria found in sauerkraut is lactobacillus plantarum, which helps reduce symptoms of irritable bowel syndrome (IBS).
Probiotics also boost your immune system by increasing the number and regulating the function of NK cells, nicknamed natural killer cells. These help control inflammatory responses to food allergies, infections and chemicals from household and beauty products.
In addition to the benefits of probiotics, sauerkraut contains folate, a vitamin needed for cell growth and DNA production. Studies have linked a diet high in folate to reduced risk for cancer and heart disease, as well as improved memory and mental health.
Look for naturally fermented sauerkraut that doesn't contain preservatives or vinegar, as these kill the healthy bacteria. You can also find fermented foods like kimchi, miso and tempeh at most grocery stores, though the canned versions will have gone through pasteurization so they won't be as beneficial to your gut. Eat sauerkraut regularly for optimal gut and immune health.
The Bottom Line
The trillions of microorganisms that inhabit your gut—known as your gut microbiome—play a role in almost everything from keeping you healthy to helping you feel your best. That’s why it is important to keep your gut healthy with good food and lifestyle choices.
Experts have long known that a diet rich in fruits, vegetables and whole grains fortifies your gut microbiome by increasing the number of species of “good” bacteria. Eating a variety of foods also helps ensure you get enough fiber, which supports bowel health and can reduce inflammation.
Eating less processed foods can help improve your gut microbiome, as well. According to the nutritionists at ZOE, eating foods that have been minimally processed will typically have fewer additives such as sugars, salt and unhealthy fats, which can affect your gut bacteria. Foods that are generally considered unprocessed include fruits, vegetables, raw nuts and seeds, whole grains and unflavoured dairy. It is also a good idea to avoid ultra-processed foods including deli meats, many breakfast cereals, ready-made meals and packaged snacks such as chips.
In addition to avoiding processed foods, it is important to make sure you are getting adequate levels of fiber and that you are drinking plenty of water. It is also helpful to consume probiotics and prebiotics, which can support the growth of good gut bacteria. These can be found in fermented foods, such as natural yoghurt, miso, kefir, sauerkraut, kimchi and other pickled vegetables as well as in supplement form.
