The Best Foods to Eat for a Healthy and Happy Gut

When it comes to taking care of our health, gut health is one of those topics that gets a lot of attention. Our gut does much more than just process the food we eat, it influences our immune system, mood, energy levels, and how our body fights disease. And it all starts with what we put on our plates.

You can help heal and support your gut naturally by making some simple dietary changes to improve your digestive health.

Fibre-rich foods: Fuel for your gut

Fibre is like a superhero for your gut by feeding the good bacteria in your digestive tract covertly. When these bacteria break down fibre, they produce short-chain fatty acids (SCFAs), which help to lower inflammation and improve your gut health. Fibre also supports digestion by bulking up your stool, moving food through the digestive system smoothly to prevent constipation and regulate bowel movements. It is essential to feed good bacteria and help them thrive while keeping harmful bacteria in check.

Examples of fibre-rich foods:

Whole Grains: Brown rice, oats, quinoa

Fruits: Apples, bananas, berries and pears

Vegetables: Broccoli, carrots and brussels sprouts

Legumes: Lentils, chickpeas and beans

Taking more of these foods is a simple yet effective way to boost fibre intake and support your gut health.

Probiotic-rich Foods: Boost your good bacteria

If fibre is the food for good bacteria, probiotics are the good bacteria themselves.

Probiotics are live microorganisms that, when consumed, add to the beneficial bacteria already in your gut. They play a pivotal role in breaking down complex food particles and enabling efficient digestion, ensuring that the body receives the necessary nutrients for performing various essential functions, such as proper digestion, nutrient absorption, and immunity, therefore enhancing overall health. Think of it as adding more good guys to your gut team to keep things running smoothly.

Examples of probiotic-rich foods:

Fermented Dairy Products: Yogurt and kefir

Fermented Vegetables: Sauerkraut, kimchi and pickles

Other Fermented Foods: Miso, kombucha and tempeh

Beyond probiotic foods, taking a supplement can further support your gut health. Unlike some probiotic supplements, Symprove’s unique water-based formula delivers live active bacteria directly to the gut without being destroyed by stomach acid. By reaching the intestines intact, Symprove’s four strains of beneficial bacteria support gut barrier function, improving nutrient absorption and reducing inflammation. Symprove also alters the gut microbiome positively to improve bowel function and help relieve digestive issues such as bloating.

With around 70% of the immune system located in the gut, Symprove also helps boost immune health, making it a valuable addition to a balanced diet and daily routine. It is a perfect complement to a well-balanced and varied diet.

Anti-inflammatory Foods: Calm Your Gut

Inflammation is often at the root of digestive discomfort and gut issues. Reducing inflammation can go a long way in healing and maintaining gut health.

Anti-inflammatory foods contain antioxidants, vitamins, and minerals that fight unstable molecules and lower inflammation levels in the gut and throughout the body. This makes a big difference, especially for those who deal with conditions like Irritable Bowel Syndrome (IBS) or leaky gut. By adding more anti-inflammatory foods to your diet, you are helping to protect and heal your gut lining.

Examples of anti-inflammatory foods:

Fruits: Blueberries, cherries and oranges

Fatty Fish: Salmon, mackerel and sardines

Nuts and Seeds: Almonds, walnuts and chia seeds

Herbs and Spices: Ginger, turmeric and garlic

Incorporating these foods into your diet supports not only your gut but also your overall health.

Avoid these food for better gut health

While adding beneficial foods is important, there are also some foods that can sabotage your gut health and should be limited.

Processed Foods

Processed foods often contain preservatives, artificial ingredients and trans fats that can disrupt your gut microbiome. They are also typically low in fibre, making them more difficult to digest and potentially leading to gut inflammation. Some examples include packaged snacks (chips and cookies), frozen meals (pizza or lasagna), and instant noodles.

Refined Sugars

Too much sugar can interrupt the balance of bacteria in your gut, causing the bad bacteria to overgrow. This imbalance can lead to digestive issues like bloating, constipation and inflammation. Some examples include candy, pastries and sugary cereal.

Artificial Sweeteners

Though they are often used as a “healthier” alternative to sugar, artificial sweeteners can actually have a negative impact on gut health, as they can alter gut bacteria in ways that increase inflammation and cause digestive discomfort. Some examples include diet sodas, sugar-free gum, and “light” or “no sugar added” products such as yogurt and protein bars.

The path to better gut health doesn’t have to be complicated. By making small changes to your meals, you can create a gut-friendly diet that supports long-term health. As you start to support your gut, you will likely see improvements in your energy levels, mood and overall well-being.

References:

The Best Foods to Eat for a Healthy and Happy Gut

Fibre-rich foods: Fuel for your gut

Probiotic-rich Foods: Boost your good bacteria

Anti-inflammatory Foods: Calm Your Gut

Avoid these food for better gut health

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