10 FOODS THAT PROMOTE GUT HEALTH

September 30, 2019 by Renee Tavoularis

Since a large portion of your immune system resides in your gut, keeping it healthy can protect you against a variety of conditions. When the bacteria in your gut, referred to as “gut flora,” are healthy, your body can perform essential functions more effectively. A healthy gut also protects the body against potentially harmful toxins, such as alcohol and antibiotic medications. Support your overall health and wellness by eating more of these 10 foods that promote gut health.

1. LEEKS

Fiber-rich foods are vital to a proper functioning gastrointestinal system. Leeks are a food high in fiber, particularly insoluble fiber called cellulose that supports the development of healthy gut microbes. Don’t toss out the tops of these vegetables--they are the most fibrous part.

2. PINEAPPLE

Consuming more pineapple can help improve the balance between good and bad bacteria in your digestive tract. They have a strong nutrient profile consisting of potassium, copper, zinc, and manganese. Pineapple also contains phenols and bromelain enzymes, which give them antioxidant and anti-inflammatory properties that kill Candida and heal leaky gut issues.

3. SAUERKRAUT

Fermented foods like sauerkraut are a wonderful weapon against harmful bacteria and toxins in the body. Eating sauerkraut introduces good bacteria called probiotics into your gut. Many of these probiotics build colonies that defend the gut against bad bacteria and improve immunity, boost digestion, and promote healthy detoxification.

4. LEGUMES

Fiber keeps things moving along in your gut, which means getting plenty of it is especially important for a good functioning gastrointestinal system. Legumes are an excellent source of fiber that acts as food for good gut flora and helps these important colonies survive in your gut.

5. GARLIC

Garlic is perhaps one of the most well-known Candida killers. Candida overgrowth is typically responsible for undesirable gastrointestinal symptoms like bloating or gas. In addition to being fungicidal, garlic is also a prebiotic that feeds beneficial gut bacteria. As healthy gut flora increases, the gastrointestinal system can ensure proper digestion and minimize uncomfortable digestive issues.

6. ASPARAGUS

Asparagus is yet another prebiotic-rich food that supports the development of good gut bacteria and defends the body against bad bacteria. Plus, this vegetable is high in fiber that supports regularity and decreases bloating. Asparagus is an all-around great addition to your diet due to its chlorophyll content that boosts immune functioning.

7. DANDELION GREENS

These leafy green vegetables are super gut-friendly, because they contain about 25 percent prebiotic fibers called inulin. Inulin acts as food for the probiotics in your gut that are essential to a healthy and diverse microbiome. Dandelion greens are also loaded with antioxidants, Vitamins A and C, that reduce inflammation and fight oxidative stress.

8. JERUSALEM ARTICHOKE

Jerusalem artichoke is approximately 31 percent dietary fiber by weight, among the highest of all vegetables. These gut-healthy prebiotic fibers are able to survive the digestion process, so they end up in the colon as fuel for good gut flora.

9. CRUCIFEROUS VEGETABLES

Cruciferous vegetables like broccoli, cabbage and cauliflower contain chemical sulfur compounds called glucosinolates. These compounds arrive in your gut and get broken down by microbes, which help reduce inflammation and protect against cancer.

10. TURMERIC

Turmeric contains curcumin, an anti-inflammatory compound that has been used in the treatment of inflammatory bowel disease. In addition to fighting gastrointestinal disorders, turmeric also stimulates the production of bile, which helps the body break down and digest food. It’s also helpful in reducing gas and bloating, making it a great addition to a gut-friendly eating plan.
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