Confused about what foods to consume and avoid? It might be challenging to know which foods are ideal for a healthy stomach given a lot of information available online on healthy eating.Your immune system can be boosted and sickness can be prevented with a healthy gut. Here are some foods that can enhance your gut microbiota and boost your overall health.

Oats

Oatmeal, and oats in general, are loaded with beta-glucans, a soluble fiber type that creates a gel-like substance that passes slowly through the digestive tract and aids in maintaining steady energy levels and keeping you full.

Additionally, because an unhealthy or unbalanced stomach can affect blood sugars, this sort of fiber also helps to stabilize blood sugar levels, which is important for gut health. Foods high in beta-glucans can lessen the likelihood of insulin resistance while also regulating blood sugar levels. Make morning oat muffins, combine oats into a nutritious smoothie, or enjoy a bowl of oatmeal with your favorite fruit and nut toppings.

Bananas

One of the best meals for digestion, bananas are recognized to be a cost-effective approach to nourishing your gut. They contain an insulin-type soluble fiber, a prebiotic that aids in nourishing the beneficial bacteria in the gut. According to a meta-analysis, increasing the number of bananas in your diet may help alleviate gastrointestinal symptoms like diarrhea or constipation by enhancing bowel function and stool consistency.

Yogurt

When you consider the best foods for gut health, yogurt is generally the first item that comes to mind, and for good reason. Probiotics, which are living organisms that maintain a healthy and happy gut microbiome, are abundant in yogurt. Probiotics may help provide short-term relief for symptoms including bloating, gas, constipation, or diarrhea. If you have lactose intolerance, a probiotic yogurt made without dairy and enriched with L. both Bifidobacterium sp. and acidophilus may successfully reduce the symptoms of lactose intolerance.

Leafy Greens

Leafy greens like spinach and kale are great providers of fiber and other vitamins and minerals including folate, C, K, and A. According to research, leafy greens also contain a particular kind of sugar that promotes the growth of good gut flora.

Almonds

These are rich in fiber, fatty acids, and polyphenols, which are treats for your gut bacteria and have good probiotic characteristics. When you're hungry, a handful of almonds are a great snack.

Black Beans

Beans are one of the greatest stomach foods since they are high in protein and fiber and go well in soups, dipping sauces, and side dishes. Black beans that have been cooked provide roughly 15 grams of fiber per cup. Black beans, which have a high resistant starch content, operate as a prebiotic throughout the digestive process to feed the good bacteria.

Garlic

With its antibacterial and antifungal qualities, garlic can help regulate "bad" gut flora and balance intestinal yeast. Add it to savory foods as a flavoring. The compounds in garlic serve as a fuel source for the bacteria, enhancing their performance and enhancing gut health in the process.

Ginger

Fresh ginger stimulates the digestive tract to keep food moving through the intestines and can aid in the generation of stomach acid. Add freshly grated ginger to smoothies, stir-fries, soups, and stews. To create hydrating ginger tea, pour boiling water over grated ginger.

Including a variety of foods in your daily diet is a great way to boost both your overall health and the health of your gut microbiota. The key to improving the health of your gut is consuming a range of meals that are rich in nutrients. The gut has greater access to a variety of beneficial nutrients the more diversified the diet as a whole is. Additionally, keep in mind to properly hydrate yourself all day long. Water not only keeps your digestive system and the rest of your body functioning properly but also enables the fiber to do its work in your gut. Getting enough fluids is essential for the health of all organ systems as well as the stomach.

PDO I Kimberly Tanador, RND

References:

12 Best Foods to Eat for Better Gut Health, According to Nutritionists

https://www.goodhousekeeping.com/health/diet-nutrition/g40629103/best-foods-for-gut-health/

Best Foods for Gut Health

https://www.forbes.com/health/body/best-foods-for-gut-health/

https://www.goodhousekeeping.com/health/diet-nutrition/g40629103/best-foods-for-gut-health/

https://www.benenden.co.uk/be-healthy/nutrition/gut-food-15-foods-for-good-gut-health/