Best and Worst Foods for Gut Health

To support optimal gut health, incorporating certain foods into your diet can be beneficial, other foods can be harmful and destroy the good bacteria in your gut. Probiotic-rich foods are probably the most important foods in building a health digestive system. If you can ferment your own probiotic rich foods, even better! Probiotics are kind of like your garden ladybugs. Help kill the bad “bugs” and also help keep all the good stuff. Things like yogurt, kefir, sauerkraut, kimchee, kombucha and many others contain live bacteria that promote a healthy gut flora. Many foods these days are over processed and actually kill the live cultures during this processing. Make sure you read the label and look for something like “contains live cultures.” Additionally, fiber-rich foods, such as fruits and vegetables, provide nourishment for gut bacteria, aiding digestion and maintaining regularity. Foods rich in omega-3 fatty acids, like salmon and flaxseeds, possess anti-inflammatory properties that can help reduce gut inflammation. Prebiotic foods like garlic, onions, and bananas act as food sources for beneficial gut bacteria, enhancing their growth. Including these foods in your diet can contribute to a well-balanced and thriving gut microbiome, supporting your overall gut health.

My favorite foods for gut health:

• Kimchee

• Sauerkraut

• Yogurt

• Homemade fermented foods such as fermented carrots, beets, sourdough oats

On the other hand, there are certain foods that should be consumed with caution or even avoided altogether. One of the worst culprits is processed foods, which are often high in unhealthy fats, refined sugars, and artificial additives. These can disrupt the balance of gut bacteria and contribute to inflammation. Another offender is food or drinks containing added sugar, including soda and fruit juices, which not only provide empty calories but also feed harmful bacteria in the gut. Read the labels on all products and avoid those with added sugar. Additionally, fried and fatty foods should be consumed sparingly, as they can slow down digestion and lead to discomfort. Lastly, foods containing gluten and lactose may aggravate gut conditions in individuals who are intolerant or sensitive to these substances. Being mindful of these worst foods can play a crucial role in supporting a healthy gut and overall well-being.

My “do not eat” foods for gut health:

• Processed food

• Fried food

• Foods containing added sugar

• Juice (any and all juice)

• Sweets/junk food

Suffering from digestive issues?

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