A Guide to Foods That Influence Gut Health: What to Eat?

Introduction: How do our eating habits affect gut health?

We may all know that our eating habits affect our digestive health on various levels. The human gut refers to the intestines and stomach and parts of the gastrointestinal tract. The gastrointestinal tract starts from our mouth and ends at the anus. It includes every organ that is involved with ingesting, digesting, and absorbing nutrients from our daily food intake. And the gut shelters trillions of microbes and bacteria (good and bad; both) that help with aforementioned activities. When these good bacteria are threatened and there is an imbalance, i.e., the pathogens, viruses, and disease-causing bacteria overtake the quantity of good gut bacteria that help with digestion, it leads to a series of severe illnesses that can range from mild gut inflammation, cramps, and indigestion to IBD, IBS, Leaky Gut Syndrome, Crohn’s Disease, rheumatoid arthritis, heart problems, and even cancer. The list goes on. 

This can give you an idea of why the gut microbiome is so essential for a healthier gut and our overall health, not only the physical and immune aspect of our health but also to our mental health. 

Bad Food Habits and How it Affects Gut Health

Eating unhealthy food can have a detrimental effect on our gut health. Our gut is home to trillions of microbes that are vital for maintaining the health of our digestive tract, immune function, and overall health. But when we make bad food choices like consuming processed foods, sugary drinks, alcoholic beverages, refined foods, and fried foods which are some of the worst food choices we can possibly make, then it can disrupt the delicate balance of these microbes and cause problems like digestive issues, inflammation, and chronic diseases. Such problems do not stay restricted to just our digestive system. Instead, it can spread to the heart, immune health, muscle and bone health, blood health, brain function, etc. Therefore, the vitality of the good health of the gut microbiome is a proven and well-established fact. 

Here are how you can ensure maximum health benefits to support gut health.

Best types of Foods for Good Gut Health

Some of the most important gut health foods that provide amazing health benefits and contain beneficial nutrients and live active cultures in order to maintain healthy gut and gut bacteria are –

# 1. Fiber

Foods that have high fiber content and healthy carbs are a must on this list. Certain foods that contain dietary fiber and prebiotic fiber are whole grains (gluten-free grains like barley, wheat, and rye), fennel, carrots, citrus fruits, chia seeds, broccoli, and beets.

Benefits –

• Foods rich in fiber content helps regulate and maintain bowel health, which can prevent constipation and other gastrointestinal issues.
  
  
• Fiber can help to reduce the risk of gallstones and kidney stones.
  
  
• The presence of a non-digestible carb called beta-glucan (that is the reason behind the existence and effect of the amino acids in the small intestine) can be found in a few fiber-rich foods like whole grains. 
  
  
• Fiber also promotes the growth of beneficial bacteria in the gut microbiome, like bifidobacteria, lactobacilli, and bacteroidetes.
  
  
• Fiber can also help to reduce inflammation, which can help reduce the risk of developing certain chronic diseases. Furthermore, fiber can help to reduce the risk of certain types of cancer, such as colorectal cancer.
  
  
• Fiber present in foods like fennel boost bowel contractions or peristalsis. Because of the presence of an antispasmodic agent present, it helps the muscle lining of the gut to relax and therefore prevents stomach cramps, pain, indigestion, leaky gut syndrome, acid reflux, etc.
  
  
• High-fiber foods reduce constipation and diarrhea by adding bulk to stool. It also helps regulate digestive processes and bowel movements.
  
  
• Fiber helps to reduce the risk of heart disease, stroke, and other cardiovascular diseases by lowering cholesterol and blood pressure levels. 
  
  
• Fiber can also help with weight management, as it helps you feel fuller for longer, leading to fewer cravings. 

Some facts about fiber-rich foods- 

• Whole grains are not only rich in fiber, but also contain numerous proteins, essential vitamins, soothing antioxidants, trace minerals such as iron, magnesium, calcium, and zinc, etc.
  
  
• Chia seeds, fennels, etc, contain Omega 3 fatty acids, proteins, dietary fiber, important minerals, and healthy plant compounds like chlorogenic acid, quercetin, caffeic acid, and kaempferol. These components have effective and health-beneficial antioxidants that neutralize free radicals and help fight inflammation in the gut. 
  
  
• Fiber can be found in a variety of fruits, including apples, bananas, oranges, and pears.
  1. Apples contain both soluble and insoluble fiber, which helps to regulate digestion and reduce cholesterol.
  2. Bananas are rich in fiber and potassium, which helps to regulate blood pressure.
  3. Oranges are a great source of fiber and vitamin C, which helps to boost your immunity.
  4. Pears contain a high amount of fiber and pectin, which helps to reduce cholesterol and reduce the risk of heart disease.

# 2. Probiotics

Probiotics are living microorganisms that reside in our gut, namely, gut microbiota or the gut microbiome, and are often referred to as healthy gut bacteria. Probiotic bacteria are helpful in maintaining balanced and healthy gut flora. They are vital for the human body as they provide immense digestive, gut health, and positive mood benefits when regularly ingested.

Examples of probiotic bacteria include Lactobacillus, Bifidobacterium, and Streptococcus. These bacteria are found naturally in foods such as yogurt, sauerkraut, and kimchi, as well as in dietary supplements. Probiotics help to maintain a healthy balance of good and bad bacteria in the gut, which can improve digestion, strengthen the gut microbiota, and reduce inflammation.

Benefits –

The many benefits of probiotics include –

• Probiotics help fight bad bacteria, restore the natural balance of healthy bacteria in the gut, and help get rid of dysbiosis and its painful effects. This helps to improve the digestion process and reduce symptoms of diarrhea, bloating, and constipation. They can also help reduce symptoms of irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), leaky gut syndrome, gut inflammation, Crohn’s disease, ulcerative colitis, celiac disease, and other digestive issues. 
  
  
• Probiotics help improve our gut health for better absorption of nutrients. 
  
  
• Probiotics can help reduce allergies and allergen symptoms by balancing out the microbes in the gut, reducing pathogenic infections in the gut, and reducing inflammation. This can help reduce symptoms such as nasal congestion, sneezing, and itching as well. 
  
  
• Probiotics can help strengthen the immune system and reduce your risk of infections. Probiotics can help strengthen your body’s natural defense system, which can help reduce your risk of infection. They can also help reduce inflammation and the risk of chronic diseases such as heart disease and cancer. 
  
  
• Probiotics have been found to improve mental health by reducing anxiety and depression. They can also help improve mood and reduce stress.
  
  (This happens due to a gut-brain connection also known as the gut-brain axis, through which, the health of our gut reflects the health of our mental state. A poor non-diverse microbiome leads to fatigue, stress, low serotonin levels, brain fog, etc. Meanwhile, probiotics help improve both the health of the gut and our mental and physical health.) 

What are probiotic supplements?

Probiotic foods or fermented foods can be consumed in regular ways. Be it cooked, or pre-packaged, or raw, as per cooking instructions. However, sometimes the foods mentioned above may not be suitable for digestion if you are lactose intolerant or allergic to any of them. To completely exclude them from your diet would do more harm than good. Therefore, probiotic supplements are highly recommended, as they are cheaper and far more versatile when it comes to immediate and long-term effectiveness. It is thus best to settle for high-functioning probiotic supplements that suit your diet and body plans. Here are the Top 10 Probiotic Supplements acclaimed by Experts!

# 3. Prebiotics

Prebiotic foods are fibrous and are healthy nutrition for the beneficial bacteria in our gut microbiome. Try fibrous foods like – chicory roots, dandelion greens, artichokes, garlic, onions, leeks, almonds, asparagus, whole oats, apples, flax seeds, chickpeas, seaweed, and unripe bananas. 

Difference between Probiotics and Prebiotics

Probiotics and prebiotics are both beneficial for gut health, and they are different from each other in certain vital ways. 

• Probiotics are live microorganisms that are consumed to help improve the health of the gut microbiome. They can mostly be found in fermented probiotic rich-foods.

• Prebiotics are non-living, indigestible fibers that are found in certain types of fibrous foods. They act as food for beneficial bacteria in the gut and can help promote a healthy balance of microorganisms in the gut. 

• Probiotics can help to restore the balance of beneficial bacteria in the gut, while prebiotics can help to stimulate the growth of these bacteria. Probiotics and prebiotics are both important components of a healthy diet. Eating a diet rich in both probiotics and prebiotics is important for maintaining the proper health of the digestive tract. 

• Probiotics have been found to help improve digestion, reduce inflammation, and boost the immune system.
  
  Prebiotics has been found to help promote the growth of beneficial bacteria and help protect the body from harmful bacteria.

Also Read: Pre and Probiotics: How do they differ in Action?

Benefits – 

• Prebiotics influence your gut microbiome by providing essential nutrients to good bacteria. 
• Prebiotic foods are rich in short-chain fatty acids. 
• Prebiotics contain fructo-oligosaccharides and galacto-oligosaccharides that are important stimulants needed for the growth of bifidobacteria and lactobacilli, a few of the most vital probiotic bacteria in our gut.
• Prebiotics nourish the good microorganisms in the gut that help boost digestive health, brain function, nutrition absorption quality of the body, and metabolism.
• Prebiotics are used for reducing risks of skin diseases, and numerous hair fall issues.
• Prebiotics help strengthen your gut and immune health by fighting bad bacterial overgrowth and reducing gut health issues.
• It also helps restore gut homeostasis.

How to consume?

Prebiotic foods can be prepared in various kinds of ways. However, try to use organic and non-artificially flavored or colored products while choosing your food. Explore the list of Best Prebiotics Foods from here!

Prebiotic supplements are also popular and also work amazingly when it is paired with the right kind of diet. Most Probiotic supplements also have Prebiotics in them, so it’s best to choose the ones that have both.

# 4. Polyphenol foods

Polyphenols are naturally occurring organic compounds that are found in plants. 

High amounts of polyphenols can be found in the following foods: Broccoli, asparagus, carrots, onions, artichokes, shallots, spinach, red lettuce, garlic, blueberries, grapefruits, oranges, strawberries, grapes, cranberries, peaches, plums, pomegranate, various types of grains (gluten-free), nuts, legumes, seeds, herbs, and gut-friendly spices, etc.

Benefits –

• These phytochemicals or polyphenols are anti-pathogenic antioxidants that neutralize the harmful and inflammatory free radicals in our body from damaging cells. Free radicals are those harmful molecules that invade our immune system due to long exposure to toxic and polluted environments. Free radicals damage the cells, and DNA, and destroy beneficial bacteria in our gut. Health disorders like heart problems and even cancer risks are associated with overgrowth and the harmful influence of free radicals.
  
  
• Scientific evidence shows how polyphenols may fight off severe pathogens and bad bacteria like salmonella, E. Coli, and C. difficile in order to restore and heal gut health.
  
  
• They aid the process of digestion by getting rid of harmful disease-causing bacteria in the gut while promoting and nourishing healthful microbes in the gut microbiome.

Types of polyphenols – 

However, some of the most commonly known types of polyphenols among 8000 categories, are –

• Flavanols and flavonoids
• Phenolic acids
• Polyphenolic amides
• Other polyphenols, including Ellagic acid, curcumins, lignan, etc.

# 5. Fermented foods

Fermented foods contain probiotics and enzymes, which help to keep your intestines healthy.  The microbes involved in the fermentation process produce beneficial probiotic bifidobacteria which help with restoring and diversifying our gut flora. Examples of such include – kefir, apple cider, kombucha, fermented milk, fermented cabbage, gluten-free tempeh, etc.

Benefits –

Some of the most beneficial bacteria for our gut health can be derived from a diet rich in fermented and probiotic-rich foods.

• Fermented foods are an excellent source of fiber, beneficial probiotics, and enzymes that help support digestion and promote nutrient absorption. They also contain important vitamins, minerals, and other phytonutrients to support the health of your gut.
  
  
• The good bacteria in fermented foods help eliminate the bad bacteria and pathogens from our gut. 
  
  
• They are anti-oxidant, anti-fungal, and anti-inflammatory that immensely help nourish and heal our gut, immune, mental, and physical health, and develop better brain function. 

How to consume?

There are numerous mouth-watering recipes for probiotic-rich food products. Fermented foods are popularly prepared in various traditional styles with lots of herbs and natural flavors to make them hearty and intensely healthful.

How do they Aid the process of digestion?

They help clean and refurbish the gut flora by adding to the microbial diversity. 

# 6. Glutamine-rich foods

Naturally found amino acids like Glutamine are heavily essential for the human body. Lack of sufficient glutamine in your diet may lead to IBS (irritable bowel syndrome), IBD (inflammatory bowel disease), leaky gut syndrome, and other gut problems. Strong sources of glutamine include chicken, fish, eggs, seafood, lentils, beans, nuts, tofu, cabbage, spinach, corn, beets, peas, yogurt, and protein-rich foods. 

Benefits –

• It is important to sustain the diverse gut microbes in our gut.
• Glutamine plays an important role in the process of protein synthesis in our body. 
• It majorly helps develop better mental and brain function.
• Glutamine helps with digestive problems, intestinal damages, and promotes our gut’s nutritional absorption efficiency.

How to consume?

• Make simple and easy recipes using the above-mentioned foods while ensuring that the dishes do not contain any gut-damaging spices or ingredients like chili, alcohol, salt, artificial flavors, etc.
  
  
• Glutamine supplements are available in almost every drugstore across the world. However, despite its popularity and easy availability, it is best to seek medical advice prior to using it regularly. 

How do they Aid the process of digestion?

Glutamine is highly recommended for smoother functioning of the digestive process because of its ability to enable faster breakdown and better absorption of nutrients in the stomach. It also provides ample energy to the cells in the small and large intestines of the gut.

# 7. Anti-inflammatory herbs and spices

Anti-inflammatory spices and herbs like garlic, ginger, cayenne pepper, cumin, turmeric, peppermint, and cinnamon are delicious additions to cooking and making drinks. They are highly nutritious, packed to the brim with vitamins and healthful components that have antimicrobial, anti-fungal, and detoxifying properties, and have no negative attributes to their benefits.

Benefits –

• Foods like Ginger is one of the best remedies against indigestion and all the other symptoms and pain that come with it.
  Ginger is famous for its properties that heal symptoms of gastroesophageal reflux disease, acid reflux, and gut inflammation.

• They have incredible antioxidant and anti-inflammatory properties. Inflammation leads to chronic diseases and several types of health disorders like rheumatoid arthritis, asthma, psoriasis, etc. This is why foods that are anti-inflammatory help with a number of health concerns that range from gut health to skin issues and more. 
  
  
• Helps soothe the cramps in our gut resulting from Irritable Bowel Syndrome (IBS symptoms), Inflammatory Bowel Disease, etc, and helps with normal digestion.

How to consume?

The most popular and easy ways to prepare a hearty way to eat them are – ginger tea, garlic paste broths, flavourful herbal stews rich in flavor with all these healthy spices, etc. Try not to use heavy spicy flavorings or salt in order to maximize benefits and not to agitate your gut. 

Conclusion: Why is it important to take care of our gut health?

The core of our physical, immune, and brain health is our gut. Its health and condition determine almost every aspect of our internal health as well including skin, hair, nails, and odor. The gut is home to a vast array of bacteria and other microorganisms that help to digest food, synthesize vitamins, and regulate the immune system. As discussed prior to this, poor gut health with imbalanced bacteria or dysbiosis can lead to a variety of health issues such as digestive problems, fatigue, allergies, and even autoimmune diseases. 

Try to include a wide variety of foods for maximum nourishment, instead of focusing on one particular type of restrictive diet focusing on a particular few nutrients. The best diet to follow is any sort of probiotic and prebiotic combination diet with a balanced nutritional count with diversified foods that include lots of plant-based fiber, whole foods, non-processed foods, etc. 

Here is a list of a few FAQs that summarize the topic discussed today! 

1. What bacteria help you and how?
   
   The good gut bacteria present inside your intestines or the gut help with digestion, nutrition absorption, gut cleansing, normal bowel movements, etc. It also helps eliminate issues like leaky gut syndrome, Irritable Bowel Syndrome, Inflammatory Bowel Disease, constipation, inflammation in the muscles and muscle tissues caused due to leaky gut syndrome, rheumatoid arthritis, fatigue, mental dullness, brain fog, stress, and anxiety.
   
   
2. A brief on the top foods used and availability.
   
   The most common way that is often highly recommended to bring your gut microbiome under control is by eating probiotic foods or fermented foods.
   The second on that list would be prebiotics, followed by fermented foods, anti-inflammatory drinks, herbs, polyphenols, fibers, fatty acid foods, etc. Digestive superfoods are also amazing when it comes to gut health.
   
   
3. How to keep the gut healthy?
   
   There is nothing complicated about how to take care of your gut health. It does not involve any time-consuming food or drinks, nor any expensive medication or supplements. All you need is a clean, healthy diet plan that has the most nutrients that you need to get optimal gut health, as discussed prior.
   
   And 15-20 minutes of daily yoga and simple exercises can immensely uplift and heal your physical, digestive, immune, and cognitive health.

It is best recommended to cleanse your gut first with gut-cleansing foods and drinks or gut-cleanse protocol, calm your gastrointestinal tracts with soothing, anti-inflammatory drinks like kombucha and herbal teas, and maintain a nutritionally fulfilling diet plan.