Want to improve your gut health? Here's what you can eat
It is important that you maintain good gut health. The microorganisms present in your digestive tract support numerous functions that help you stay healthy and away from diseases.
They help boost the immune system, manage mood and metabolism, promote hormonal balance and maintain your brain function. Properly taking care of your gut microbiota can also reduce your risk of heart disease, stroke and cancer.
However, there has been a growing number of people in the U.S. experiencing digestive issues. In 2018, a study found that nearly 61 per cent of Americans had at least one gastrointestinal symptom, including constipation, abdominal pain, diarrhoea and heartburn.
Irritable bowel syndrome is also another problem affecting the daily functions of people not just in the U.S. but also in other parts of the world. Estimates show that 10 to 15 per cent of people worldwide already experienced this condition.
You can avoid digestive issues if you prioritise your gut health. Your diet plays a significant role in how your gut microbiome work.
Having a poor diet can harm the important microorganisms in your digestive tract. But eating healthy foods can help improve your overall health, from your immune system to your brain.
Top superfoods for better gut health
Bone broth is part of the paleo diet. It provides the amino acid glycine, which helps prevent overgrowth of harmful microbes.
Bone broth may also reduce your risk of gastric ulcers and improve your stomach acid levels, according to ChrisKresser.com. This superfood also contains glutamine, which is known for supporting gut mucosa and the intestinal barrier.
Ginger is widely known as a superfood. It stimulates stomach acid production, helps prevent gastric ulcers and promote healthy digestion.
Potatoes provide resistant starch, an insoluble fibre, which good bacteria uses to generate energy to produce immune cells and protect the stomach. The best source of resistant starch are cooked and cooled potatoes.
This fermented, probiotic drink is made of yeasts, good bacteria, proteins, lipids and sugars added to either milk or water. Kefir provides gut and digestive benefits because of its antifungal and antibacterial properties.
This superfood could help reduce the effects of constipation and regulate the inflammatory response of intestinal cells. Kefir can also fight H. pylori in the body, which causes stomach ulcers.
Studies showed that adding raw honey to the diet could help reduce gastrointestinal inflammation, heal gastric ulcers and lower inflammation that contributes to colitis.
Honey can also work to reduce blood levels of prostaglandins, which improves the body's inflammatory response.
Kombucha is a type of tea fermented with added bacteria and yeast. This beverage is known for its antimicrobial properties that help heal stomach ulcers.
Eating the meat on the bone can give you good amounts of collagen, glycine and glutamine, which are all known for improving digestive function, mood and joint health.
Source: Medical Daily