According to one
If you follow a Western diet, it may not be optimal for gut microbiome health. However, by understanding which foods to include and avoid in your diet, you can promote gut health wherever you are.
Read on to learn about some foods that can promote gut health and some that may cause damage to the gut microbiota.
1–5: Fermented foods
Fermented foods are a type of probiotic. This means that they contain live bacteria or yeast.
One
The presence of inflammatory markers indicates that there is inflammation in the body, possibly from oxidative stress, an infection, or another condition.
Some examples of fermented probiotic foods include:
- yogurt
- sauerkraut
- kefir
- kimchi
- kombucha
Learn about probiotic supplements here.
6–9. Sources of fiber
According to a 2015 review, eating more fiber and less fat may modify the composition of your gut microbiota within
Your gut bacteria will ferment non-digestible fibers in your gut. This is beneficial because it boosts the growth and diversity of healthy gut bacteria.
Eating more fiber may prompt the gut to increase the production of a metabolite called indolepropionic acid. Although research is still in the preliminary stages, indolepropionic acid is an antioxidant that may potentially help treat
Some examples of fiber in food include:
- beans
- lentils
- berries
- whole grain foods
Learn more about the gut microbiome here.
10. Plant-based foods
Food derived from animal products
The iron from red meat can be especially harmful to bacteria in your gut. Consuming foods that contain animal products can also reduce the growth of good bacteria.
It is a good idea to cut back on red meat and sometimes choose meat alternatives, such as a veggie burger instead of a beef burger.
11–17. Prebiotics
Prebiotics are different from probiotics. Probiotics are living strains of bacteria. Prebiotics are not living, but they can promote gut health in other ways.
Inulin is a prebiotic that
Some examples of prebiotics include:
- Jerusalem artichokes
- chicory root
- leeks
- asparagus
- spinach
- bananas
- oats
Learn more about how good bacteria can improve digestion here.
18. Low fat alternatives
Consuming foods that are high in fat
One such example is choosing low fat instead of full fat yogurt.
19. Tea
Tea contains compounds that can
According to
- black
- oolong
- Pu-erh
- Fuzhuan
20–21. Fish
The Western diet can be damaging to the growth of healthy gut bacteria, but the Mediterranean diet can promote gut health. The Mediterranean diet features a high intake of fish, among other food types.
The researchers behind a
22–24. Lignans
Lignans are a type of polyphenolic compound that has
- certain types of cancer, such as breast cancer
- cardiovascular disease
- heart disease
- menopausal symptoms
- osteoporosis
Some sources of lignans include:
- flaxseed
- sesame
- cashew nuts
25. Soy foods
Soy contains high levels of isoflavins. Isoflavins are
Therefore, soy is beneficial for those wishing to promote their gut health regardless of whether or not they have a condition that affects their gut. You can discuss the pros and cons of soy consumption with your doctor if you are worried about the effects of a higher intake on a certain condition.
26–28. Starches
Starchy foods and fiber contain polysaccharides. These polysaccharides are
- anti-inflammatory
- protective of barriers in the gut
- immunomodulating
Polysaccharides protect your body’s cells from external diseases and promote overall gut health by boosting the bacteria that are already there.
Some examples of starchy foods include:
- corn
- potato
- rice
Try to opt for whole grain for optimal gut health.
29–30. Gamma-aminobutyric acid
Gamma-aminobutyric acid (GABA) is a type of amino acid that naturally occurs in the body, and the microbiota in your gut can help promote it.
GABA may
Certain foods can boost the GABA in your body by interacting with bacteria in your gut. These foods include shellfish and cruciferous vegetables, such as broccoli.
What to avoid
Some foods to avoid to promote gut health include:
- Animal protein: According to a
2017 review Trusted Source PubMed Central Highly respected database from the National Institutes of Health Go to source , animal protein can play a part in the likelihood of developing inflammatory bowel disease, which can signify unhealthy gut microbiota.Research from 2019 Trusted Source American Journal of Clinical Nutrition Peer reviewed journal Go to source suggests that it may be especially beneficial to avoid red meat. You could try meat-free alternatives, such as soy patties. - Fatty foods: Avoid eating fatty foods that are harder for the body to digest, including greasy and fried foods. Instead, opt for lean meat or low fat alternatives.
- Spicy foods: If you find that spicy foods cause unwanted symptoms in your digestive system, try to cut back. Some people find that spicy foods cause acid reflux, stomach cramps, or diarrhea.
- Acidic foods: Some people also find that acidic foods can trigger acid reflux. You may wish to avoid foods and beverages such as citrus fruits, tomatoes, and sodas.
- Lactose: You may find that consuming dairy products causes bloating and diarrhea. This could mean that you are sensitive to lactose and that it is causing imbalances in your gut. Try choosing dairy-free milk and yogurt instead.
Not everyone will have adverse reactions to specific food groups. It can be worth keeping a food diary to make a list of symptoms that occur as you eat certain foods.
Other tips to improve gut health
As well as including certain foods in the diet and avoiding others, making lifestyle changes can be very beneficial in promoting gut health.
For example, try:
- reducing your stress levels
- quitting smoking, if appropriate
- drinking less alcohol, if appropriate
- ensuring a high quality of sleep
- eating and chewing more slowly
- avoiding overeating
- not eating large meals before lying down or going to bed
- avoiding skipping meals
- losing excess weight, if appropriate
When to contact a doctor
A healthcare professional can help you identify which foods to increase and decrease in your diet. Sometimes, specific conditions or factors can affect this, and a doctor can tailor these tips to what will be the healthiest for you.
Doctors can also identify food sensitivities or allergies that you may not have been aware of and test you for the potential complications of an unhealthy gut.
They can also prescribe medications to treat any underlying conditions, which you should not discontinue without their advice.
Learn about seven digestive symptoms that you should never ignore here.
Summary
Certain foods can play a significant role in regulating the bacteria that live in your gut. These foods include sources of fiber, probiotics, and fish.
However, you should try to avoid food that makes it more difficult for your body to digest things. These can be different for everyone, so keeping a food diary to identify your own triggers can be helpful.
Speak with a doctor if you are concerned about your gut health or want to learn more.
