11 Tasty Foods for Good Gut Health

When your gut is healthy, the rest will follow. Understanding what the best foods for gut health are has become an essential form of modern self-care. Take it from Emily English, a nutritionist and founder of the gut health supplement Epetõme.

“What you eat is the biggest day-to-day influence on your gut microbiome,” English says. “If you’re eating a diet rich in plants and a mix of fermented foods, you’re feeding the right bacteria. If your diet’s low in fiber and high in ultra-processed foods, you’re doing the opposite.”

 

In short, some foods are more gut-nurturing than others. These are 11 of the best foods for gut health, handpicked by experts who know how to keep their microbiome in check.

Why is gut health important?

Your gut can influence everything from how well you sleep to how frequent your bathroom breaks are. “Your gut is basically the control center for so much more than digestion,” English says. “It’s where you break down food, absorb nutrients, and it’s home to about 70% of your immune system. The trillions of bacteria living there help keep inflammation in check, support your hormones, and even influence your mood.”

An unhappy gut manifests through the usual suspects: bloating and constipation, but Rachel Gargano, chief registered dietitian at the supplement company Live it Up, says that, “additional symptoms include unintentional weight changes, mood changes, sleep disturbances, skin conditions like psoriasis, or food intolerances.” While these symptoms could have other root causes, fueling your gut with the right stuff is always a pragmatic first step.

The best food types for gut health

Building a gut-friendly diet hinges on two essentials: understanding the role of different food groups and keeping variety on your plate. In terms of said groups, English advises starting with high-fiber plant foods such as vegetables, legumes, nuts, seeds and whole grains. “They are what your gut bacteria feed on,” she says. Then start introducing “fermented foods like kefir, kimchi, sauerkraut, and live yogurt that bring in live culture that can help with diversity.”

Next in line? “Polyphenol-rich foods such as berries, olive oil, herbs and spices which your bacteria also use in a way that benefits you,” adds English. And mixing things up is key. “Different bacteria eat different things, so the more variety you give them, the more diverse your microbiome will be. I always say to aim for 30 different plant foods a week.”

Those who suffer with IBS, intolerance, or active inflammation should remember that “jumping in with big portions of high-fiber or fermented foods can backfire and make symptoms worse,” English says. “It’s better to go slowly and build up.”

Prebiotics vs probiotics: What’s the difference?

Knowing the scoop on these two will come in handy when figuring out what’s best to eat. Indeed, they both support your gut, but go about it in different ways.

Prebiotic foods, as explained by Dr. Wuraola Adeyemo, GP and founder of the UK supplement company Seazenal, “contain live beneficial microorganisms that can help maintain or restore a healthy gut microbiome.” Probiotics, in contrast, “are the types of dietary fiber or plant compounds that feed the beneficial bacteria already living in your gut.” Simply put, probiotics are the good bacteria and prebiotics are the food for the good bacteria.

Both yield their own benefits in building our gut microbiome, but Gargano emphasizes that probiotics may be harder to get from foods alone, and the benefits are much more subtle. Which is why doctors might sometimes encourage their patients to consume probiotics supplements after taking antibiotics. “We simply can’t get enough [from food] to have the impact your gut may need if it’s out of balance.”

 

Prebiotic foods, as explained by Dr. Wuraola Adeyemo, GP and founder of the UK supplement company Seazenal, “contain live beneficial microorganisms that can help maintain or restore a healthy gut microbiome.” Probiotics, in contrast, “are the types of dietary fiber or plant compounds that feed the beneficial bacteria already living in your gut.” Simply put, probiotics are the good bacteria and prebiotics are the food for the good bacteria.

Both yield their own benefits in building our gut microbiome, but Gargano emphasizes that probiotics may be harder to get from foods alone, and the benefits are much more subtle. Which is why doctors might sometimes encourage their patients to consume probiotics supplements after taking antibiotics. “We simply can’t get enough [from food] to have the impact your gut may need if it’s out of balance.”

Side note: All beans and legumes are great for your gut health—kidney beans, lentils, chickpeas, peanuts—your pick. “Not only are they high in prebiotic fiber and resistant starch, they are also rich sources of antioxidants,” Gargano says.

Bananas

“Bananas feed your gut bacteria, with the added benefit of being soothing for the digestive system and helping support regular bowel movements, especially useful if you’re prone to constipation,” says Dr. Gill, adding that the brownness affects its specific benefits. “Slightly underripe bananas have more prebiotic benefit, but ripe bananas are better tolerated for those with constipation.”

Kiwis

“Kiwi fruit is well known for its effects on constipation,” Dr. Gill says, explaining that “the fruit’s high-water holding capacity can help bulk out stool” and “improve gut mobility due to the action of the enzyme called actinidin.” What’s more, “two skin-on kiwis contain around 6g of fibre and nearly 200mg of vitamin C (up to three times the content of an orange).” Vitamin C is believed to support gut health, though there's limited research to support that claim.

Raspberries

Raspberries are the highest-fiber fruit, English says. “With around 8g per cup, [raspberries contain] mostly soluble fiber that feeds beneficial bacteria and supports healthy digestion. They’re also rich in polyphenols, which your gut turns into anti-inflammatory compounds.”

Salmon

Oily fish contain essential omega-3s, which “can reshape gut microbiome composition and function,” Dr Gill says. “What’s more, regularly eating fish is linked with a lower risk of cognitive decline via the gut-brain axis—the two-way communication between the gut and the brain.”

Chia seeds

“Chia seeds are especially high in fiber, providing around 10g per tablespoon which equates to one third of your daily fiber needs (30g a day),” Dr. Gill says. “They are also a rich source of alphalinolenic acid (ALA), an essential plant-based omega-3 and supply an abundance of polyphenols.” Given their capacity to absorb water, “the fiber part of chia seeds can hold around 15 times their weight, so it’s thought that they may have a laxative effect.”

Yogurt (with live cultures)

“Yogurt is a fermented food, meaning specific bacteria were added to produce its specific flavor and texture,” Gargano says. However, not all yogurts are made with probiotics. Her tip is to look for the phrase ‘contains live and active cultures’ on the label, and you’re golden.

Kefir

Kefir is also part of the fermented foods group which introduces “beneficial bacteria that can help restore microbial diversity in the gut.” For the best results, English suggests looking for it “in the fridge aisle, with no added sugar, and not heat-treated, so the bacteria are still alive.”

Kimchi

Although unique in the sensory department, kimchi is a wonderful addition to your gut health repertoire. Dr. Adeyemo says that, like other fermented vegetables, kimchi “contains natural probiotics which can help increase the variety of good bacteria in your gut and support healthy digestion.”

What’s the deal with gut health supplements?

It's always best to try and fuel your body with whole foods, but a well-chosen supplement can occasionally support your gut health.

“If your diet is limited, you travel a lot, you’re under stress, or you’ve had an illness that’s knocked your gut out of balance, the right supplement can help bridge the gap,” English says.

As mentioned, the difference between prebiotics and probiotics is important here. When choosing supplements, Dr. Adeyemo shares that “probiotics may help maintain microbial diversity, especially after antibiotics, illness or disrupted routines,” while prebiotics are “helpful in nourishing the good bacteria already in the gut”.

Research shows that synbiotics, which blend the two, “tend to work better than probiotics alone at supporting a balanced microbiome”.

Be sure to speak to your doctor before taking any supplements, especially if you have pre-existing troubles with your immune system.

 

 This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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Five physical stress symptoms you should never ignore, according to experts

We all know what it feels like to be stressed and it can show itself in many different ways.

Besides the racing thoughts and anxiety that accompanies stress, it can often manifest as physical symptoms such as headaches, muscle tension and digestive problems.

A leading digital healthcare provider said: “Stress is a natural, essential part of our body’s response system.

"It stems from an innate survival instinct that we share with many other animals.

"But long-term stress can cause a multitude of physical symptoms. In turn, these symptoms often make us feel anxious, worried, and even more stressed.”

She added that recognising signs of stress, and taking action to reduce it, is important for breaking this negative cycle.

Stress can cause a lot of emotional turmoil but it also impacts your physical health 

What are the physical symptoms of stress?

Acne and eczema

When you’re stressed your skin can often break-out with acne due to the secretion of stress hormone cortisol.

Cortisol increases the production of oil in our body.

The stress can also cause inflammation and flare-ups of skin conditions like acne, eczema and psoriasis.

Acne breakouts and flare up of skin conditions are common when you're stressed 

Leading cosmetic expert said: "We shouldn’t underestimate the impact stress plays on our daily skincare routines which are often thrown by the wayside in times of stress."

She advices following a daily skincare routine, avoiding use of makeup and eating healthy diet of fruit and veg, healthy fats and proteins like fish to control your blood sugar and boost the health of your skin.

Chronic pain and tension headaches

Chronic pain leaves you immobile is a very common symptom of stress.

Stress can often cause joint pain which mimics arthritis but cannot be caught on blood tests or x-rays.

Similarly, tension headaches and migraines can cause paralysis and are another painful symptom.

A Dr, recommends getting enough sleep and sticking to regular hours to cope with everyday stress and prevent it from getting out of control

She said: "Remember that stimulants like late-night screen time, alcohol, big meals and nicotine can stop us getting to sleep.

"Caffeine can still affect us around 6 hours after drinking it, so cut out the coffee early in the afternoon".

Stomach issues

You must have noticed how you sometimes feel nauseous or experience loose stools when you’re stressed.

Our guts are sensitive organs that respond to hormone imbalances, stress, and many physical and mental health conditions with pain, bloating, and sometimes changes in bowel habit.

Another common digestive issue that can be worsened by stress is acid reflux.

If you’re stressed and you’re getting an overproduction of acid in your stomach it can cause conditions like stomach ulcer, gum disease and mouth ulcers.

While changing your eating habits can help address the issue, sometimes it can be better to seek medical help especially for symptoms of mouth ulcers.

Changes to weight

Increased cortisol levels stop our bodies from breaking down fat making it difficult for to lose weight or keep it off.

The Dr. said: "Chronic stress can also make us look for immediate comfort in foods.

"On the other hand, some people find that they have a decreased appetite when stressed, as adrenaline levels – and sometimes the depression that can go hand-in-hand with chronic stress – affects appetite."

Immune system

People affected by chronic stress can find their immune system affected, making them susceptible to colds, flu and other infections.

An online counsellor  explained: "The cells our bodies use to protect us from illness do not like too much cortisol. And when too much cortisol is released, their ability to protect us from illness is reduced. "

How to cope with stress

Stress can be a good motivator at times, but if it begins to make you ill and interfere with your daily activities, it needs to be addressed. A pharmacist offers the following tips to cope with stress :

Get active

Although exercise can’t remove your stress altogether or prevent it, it can help to lower the emotional intensity of what you’re feeling.

Causing chemical changes in your brain by raising your body’s serotonin levels, exercise is a good way to clear your thoughts and give you something positive to focus on.

Don’t forget to breathe

Sometimes, when experiencing a distressing situation, our breathing can change and speed up.

Controlled breathing is a simple trick that encourages you to focus and slow down your breathing patterns to help restore calm.

Breath in through your nose and out through your mouth, while counting steadily from 1 to 5 on the in breath and on the out breath. Repeat this for 3 to 5 minutes.

Avoid unhealthy habits

Don’t rely on caffeine, drinking, or smoking to cope with the stress.

Caffeine is known to disrupt sleep which can have a negative impact on your overall wellbeing.

Although drinking or smoking may feel like it's helping to alleviate stress levels, these are only a short term crutch and can cause bigger issues down the line.

Take control

Feeling like things have gotten out of hand is a common cause of stress.

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
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