Foods that support the gut help foster healthy gut microbes and reduce inflammation within the digestive system. Here are top foods to eat and some to avoid.
Cynthia Sass is a nutritionist and registered dietitian with master's degrees in both nutrition science and public health. Frequently seen on national TV, she's Health's contributing nutrition editor and counsels clients one-on-one through her virtual private practice. Cynthia is board certified as a specialist in sports dietetics and has consulted for five professional sports teams, including five seasons with the New York Yankees.
In addition, a weakened gut can allow bacteria and inflammatory substances to be absorbed from your gut into your bloodstream. This can trigger illnesses and full-bodyTherefore, what you feed your gut is crucial to your physical and mental well-being. Here are foods and food groups that maximize the functioning of your gut and its microbiome, and a short list of foods to minimize for optimal gut health.
Probiotics are live microorganisms that have been shown to help reshape the makeup of your gut microbiota in ways that can enhance your immune function, help reduce obesity and diabetes risk, promote overall wellness, and improve multiple bowel diseases. Probiotics change the gut environment in ways that decrease the ability of harmful bacteria to grow and allow healthful bacteria to flourish., such as raw sauerkraut.
SCFAs have also been shown to reduce inflammation and have a positive impact on cholesterol regulation. Researchers randomly assigned 163 adults with overweight or obesity to one of two groups for 12 weeks. Participants ate one meal per day with or without avocado. The study subjects provided blood, urine, and fecal samples throughout the study.
A 2021 research review concluded that ultra-processed foods reduce the type and variety of beneficial gut microbes compared to diets rich in minimally processed plant foods. This shift promotes inflammation in the gut and increases gut permeability.
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