5 Foods that Promote Gut Health

by STEFANIE DAVIS

When the bacteria in your gut is balanced, it creates a productive microbiome that helps you to digest efficiently and helps to support immunity and overall health. 

If you want to feel better, be healthier, and support your immune system, the first place to start is with your food. In this article we’re sharing just seven of the many foods you can eat to improve and support gut health. 

gut health

5 Foods That Promote Gut Health

      1. Artichokes: They are an extremely nutritious vegetable, packed with digestive fiber, essential vitamins like vitamin K, vitamin C, magnesium, folate, and phosphorus, and are a natural prebiotic. Prebiotic foods stimulate healthy bacterial growth in the gut. In the case of artichokes, the source of prebiotics is a particular fiber called inulin. Prebiotic foods help to reduce bloating and gastrointestinal discomfort, encourage healthy digestion and work to balance your gut microbiome. 

      2. Chickpeas: Like artichokes, chickpeas are high in fiber, which helps to aid digestion and promote healthy gut bacteria growth. Raffinose, a fiber found in chickpeas, is primarily responsible for the health benefits of chickpeas, and can help to make bowel movements more regular and comfortable. Chickpeas also contain folate, which is an essential nutrient for supporting brain health and function. 

      3. Cocoa: It is high in polyphenols, a natural compound that helps to promote gut health by modulating microbiome balance. Similar to prebiotics, polyphenols stimulate healthy bacterial growth. Polyphenols also help to destroy and protect against pathogens, which further improves immunity. Cocoa is also full of antioxidants, which can help to support good cholesterol and gut health, and theobromine which plays an important role in reducing inflammation.

      4. Prunes: They are one of the best-known foods for improving digestion. While the insoluble fiber in prunes helps to keep you regular, the soluble fiber helps to improve nutrient absorption by supporting gut health. 

      5. Yogurt: Yogurt is fermented, which produces probiotic cultures within the milk. Probiotics are the good bacteria your body needs to digest food, keep you healthy, and prevent bloating, cramping, indigestion, and other GI issues. Whereas prebiotics promote these healthy bacteria, probiotics are the bacteria themselves. Because of the presence of these healthy bacteria, yogurt is also easier for people with lactose sensitivities to eat. In truth, most of us have at least some sensitivity to lactose, so yogurt is a great option for getting the other essential nutrients found in milk like calcium. 

We hope you found this article thought provoking. What food do you think you will start adding to your daily routine?

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