It is important in wellness to keep your gut healthy; what affects the gastrointestinal tract, can also affect your brain, and vice versa. Certain probiotics in the gut appear to make compounds called neuropeptides that directly affect brain function. An unhealthy microbiome may impact your mood and mental health. What can you do to help maintain your gut health? Well, it’s about finding the balance between helpful and harmful gut bacteria. Here are ways to build a healthier gut and foods that are good for gut health. and unhealthy gut can effect your mood and health.
1.nourish your microbiome with real food
- a healthy diet contributes to a healthy gut- a diet of whole grains, vegetables, provide essential nutrients like fiber which helps feed the healthy bacteria in the gut.
2.add probiotics to your diet
- probiotics can support healthy digestion, immune function, and many other vital processes throughout the body.
3.do your research
- yogurt and kifer are traditional resources for beneficial probotics bacteria for your gut.
4.compare supplements and seek advise
- look for strain types and counts. How many strains of bacteria does it have? A potency count of 50 billion CFUs or higher is usually recommended. Ask your doctors about what the right count would be for you.
Gut health is important, especially when it comes to digestive and immune health. Here are some foods that are good for gut health
- Kombucha — Made from the fermentation of naturally occurring sugar in tea, this drink is packed with probiotics.
- Yogurt — Yogurt is full of gut-healthy cultures, including thermophilus, bulgaricus, acidophilus, and Bifidobacterium. Just keep an eye on the sugar content in your yogurt. You might also consider a dairy-free yogurt made from almond, soy, or rice milk, which can be easier to digest.
- Sauerkraut —This naturally fermented food contains Lactobacillus bacteria, which combats bad gut bacteria and helps balance your microbiome.
- Kefir — Kefir is a drink that is like yogurt but in liquid form. Kefir usually contains more active strains of bacteria than yogurt.
- Kimchi — This fermented food is rich in probiotics and great for digestive health.
- Kvass — Kvass is another healthy, probiotic-rich beverage, but since it’s based on rye bread, it won’t be a good probiotic choice for people with gluten allergies or in tolerances.
- Miso — Miso is made from soybeans, sea salt and koji, which are typically fermented along with a grain like rice or barely to produce a probiotic-rich, gut-friendly food. This is another probiotic food that is not suitable for people with gluten intolerances.
- Prebiotics — In addition to probiotics, prebiotics can be found in high fiber foods and other foods, like garlic, and can help nourish the healthy bacteria in your gut.
- High Fiber Foods — While probiotics will help keep your gut microbiome healthy, foods high in fiber are essential to keep everything moving through your digestive tract efficiently. Foods high in fiber include black beans, lima beans, green peas, almonds, apples, raspberries, and artichokes.