The gut microbiome is one of the most important aspects of good health and well-being. It helps your body digest the food you eat to provide energy and absorb nutrients to keep your entire body healthy.

Research suggests that the state of the gut microbiome is associated with the development of chronic disease. According to Good Housekeeping, gut health can be affected by metabolic diseases, digestive disorders, certain types of cancer, and brain and immune health.

“Since all foods are eventually broken down in the gut, good digestive health is critical to breaking down and distributing nutrients from these foods throughout the body,” says Stephanie Chasos, associate director of the Good Housekeeping Nutrition Lab.

The gut microbiome is made up of more than 100 trillion good and bad bacteria, and the foods you eat play an important role in your gut health. If the composition of the gut is unbalanced, it creates an environment that makes a person more susceptible to infections and health conditions. The best way to maintain a healthy balance is to eat gut-friendly, nutrient-dense foods like the following:

1. Oats

Oatmeal has many health benefits because it is rich in soluble fiber called beta-glucan, which forms a jelly-like substance that moves slowly through the digestive system and helps maintain and maintain stable energy levels. Sugar level.

2. Bulgur

A common grain in Middle Eastern cuisine, bulgur is a highly resistant starch that acts as an antibiotic to increase beneficial bacteria in the gut microbiome, making it a gut-friendly food. “Bulgur is a great alternative to quinoa or rice because it’s really high in fiber and low in carbs,” says Sassos.

3. Banana

Bananas are a convenient way to nourish the intestines and are known to be one of the best foods for digestion. Bananas contain a soluble fiber called inulin, a prebiotic that helps feed the good bacteria in the gut. According to a scientific meta-analysis, if a person has uncomfortable gastrointestinal symptoms such as constipation or diarrhea, adding more bananas to the diet can help relieve these symptoms by improving stool consistency and overall bowel function.

4. Lentils

It is a versatile food rich in key nutrients such as folic acid, iron, B vitamins and gut-protecting starches. Eating lentils helps support the gut microbiome, helps you feel fuller longer, improves bowel regularity and supports heart health.

5. Raspberry

From blueberries to raspberries and strawberries, berries are one of the healthiest fruits you can eat. One thing common to all berries, in particular, corrects the functioning of the intestines. Berries contain disease-fighting properties such as antioxidants that help reduce inflammation in the gut.

6. Yogurt

Yogurt is the first thing that comes to mind when one thinks of the best foods for gut health, and with good reason, as it is full of probiotics, microbes that keep the gut microbiome healthy. If a person is experiencing symptoms like bloating, gas, constipation or diarrhea, probiotics can help provide some quick relief.

Yogurt

7. Black beans

Beans are one of the best foods rich in protein and fiber. One cup of cooked black beans contains about 15 grams of fiber, as well as a high percentage of resistant starch, which acts as a prebiotic to feed good bacteria during digestion. Some people cannot tolerate beans, so experts advise soaking them overnight before cooking to make them easier to digest.

Beans (Istock)

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8. Ginger

Ginger has many amazing health benefits. Ginger provides relief from stomach aches and other indigestion concerns such as nausea. Ginger root also helps stimulate the digestive system because ginger is a natural substance with anti-inflammatory and antioxidant properties.