Our understanding of importance of gut health grows up, to know how check our gut health to eat healthy to support our gut microbiome. But what exactly should be included in this diet?
“The answer is very simple on a general level. … It’s just a matter of ‘being healthier’ and having a ‘healthy’ diet in quotes,” said Dr Aditya Sreenivasan, a gastroenterologist at the Lenox Hill Hospital. recently told CBS Newsemphasizing whole plant foods.
Sreenivasan generally advises eating more fruits, vegetables, and whole grains and fewer processed carbohydrates like sugary drinks and processed and red meats.
To help clear things up, Dr. Kenneth Brown, gastroenterologist and host of The Gut Check podcast, shared four food groups that are good to incorporate into your diet to support gut and overall health:
High Fiber Foods
A diet rich in fruits, vegetables, whole grains, nuts and seeds can help support gut health by promoting “regular bowel movements and preventing constipation,” Brown says.
“Eating fiber-rich foods can also help feed beneficial bacteria in your gut, reducing inflammation and improving overall digestive health,” he adds.
fermented foods
Fermented foods like yogurt, kefir, kimchi and sauerkraut can help improve digestion, Brown says.
“Traditional probiotics don’t always survive until they reach the colon, but fermented foods act as a vehicle to deliver natural probiotics to your microbiome where it’s needed most,” he explains. “Regular consumption of fermented foods may help reduce inflammation and improve digestive health.”
You can also increase your fermented food options with simple swaps, suggests Dr. Shilpa Ravella, a gastroenterologist transplantologist and assistant professor of medicine at Columbia University, indicating that sourdough is a good option over white breads. , For example.
“They’re technically both wheat, but they’re two very different foods,” she explains.
Foods rich in polyphenols
Polyphenols are molecules found in fruits and vegetables that give them their vibrant color.
“Polyphenols work like prebiotics, which feed our microbiome. Our microbiome then breaks down the polyphenols into smaller molecules that help our gut, brain, and immune system,” says Brown.
Foods Rich in Antioxidants
Antioxidant-rich foods can help reduce inflammation in the body and support overall digestive health, Brown says.
“That’s because antioxidants neutralize cell-damaging free radicals,” he explains. These food options include berries, leafy greens, and dark chocolate.
But keep in mind that these recommendations may not be for everyone. People who have specific conditions such as celiac disease or SIBO (small intestinal bacterial overgrowth) might need a different, more specific diet. If you are experiencing an emerging pattern, worsening or sudden change in gastrointestinal symptoms, it may be time to speak to a doctor as this could indicate food sensitivities or other gut-related issues. .