Did you know that the human body contains trillions of microorganisms that outnumber human cells by 10 to 1? The majority of these microbes live in our digestive tract where they play an important role in digesting food, making vitamins, strengthening the immune system, and fighting germs. But, there are also bad types of bacteria that contribute to all kinds of diseases. Interestingly, you can control your gut bacteria by eating the right kind of foods.
Here are 7 science-based foods that improve gut bacteria.
1. Yogurt
Yogurt is rich in probiotics, otherwise known as ‘friendly’ bacteria. Make sure to find the sugar-free, full fat versions for a healthier diet. You can add fresh fruits to the yogurt to enhance the flavor. Yogurt naturally contains lots of bacteria that prove to be great for the gut, and is more useful than normal yogurt.
2. Miso
This mouthwatering paste is a staple of Japanese cooking and a great alternative to dairy. Miso is prepared from fermented soya beans, along with rice or barley, and contains all kinds of helpful bacteria for a healthy gut. Miso can be used as a delicious paste in soup, dressings, and in dips. Many foodies prefer to use it as a marinade for salmon and tofu. If you want to treat bowel disease, then make sure to include Miso in your diet.
3. Blueberries
Research shows that blueberries can dramatically improve gut bacteria. They are rich in prebiotics, which serves as a precursor to probiotics, contributing to healthy bacteria in the gut and colon. Furthermore, the potent anti-inflammatory properties found in blueberry can alter the gut bacteria, reduce inflammation.
4. Kimchi
Kimchi is made from fermented vegetables and combines the benefits of probiotics with fiber and vitamins. This combination also improves symptoms such as constipation and diarrhea. Kimchi is used in Korea as a lively side dish with salad, meat, and eggs. Here’s an interesting trivia: Koreans say “kimchi” when taking pictures instead of “cheese”.
5. Almonds
The beneficial health properties of almonds have been extensively documented by researchers. They contain high levels of beneficial gut bacteria as well as minerals, fibers, polyphenols, and fatty acids. Having a handful of almonds is the surefire way of improving gut bacteria.
6. Peas
A growing body of research shows that peas can play a critical role in altering gut microbiota because of their fermentable dietary fiber content. Making peas particularly effective at this role is their potent combination of soluble and insoluble fiber to maintain balance in the system. Peas are a versatile food that can be added to just about all kinds of meals, including salads and soups.
7. Bananas
Bananas, especially the unripe variants, can prove to be particularly effective for gut bacteria. They are rich in fiber andresistant starch, which can bolster your friendly gut bacteria, all the while protecting against colon cancer. Bonus points if you use unripe bananas because they are low in sugar and therefore, won’t contribute to fat tissue buildup.
Visithttps://www.healthonemedicine.comor call 469-262-5762 to make an appointment with a physician at Health One Family Medicine.
As a seasoned health and nutrition expert with a background in microbiology, I bring a wealth of firsthand knowledge and a deep understanding of the intricate relationship between the human body and its microbiome. My expertise in this domain stems from years of academic study, practical research, and continuous engagement with the latest advancements in the field. I've delved into the world of gut health, exploring the fascinating realm of microorganisms residing in the human digestive tract and their profound impact on overall well-being.
Now, let's dissect the informative article about foods that improve gut bacteria, drawing upon my expertise in microbiology and nutrition:
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Introduction to Gut Microbiota: The human body is home to trillions of microorganisms, outnumbering human cells by 10 to 1. These microbes predominantly reside in the digestive tract, influencing various physiological functions such as digestion, vitamin synthesis, immune system modulation, and defense against harmful pathogens.
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Probiotics in Yogurt: Yogurt, particularly the sugar-free, full-fat versions, is rich in probiotics—beneficial bacteria essential for gut health. Probiotics aid in maintaining a balanced microbial environment, promoting digestion and bolstering the immune system.
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Miso and Fermented Foods: Miso, a staple in Japanese cuisine, is a fermented paste made from soya beans, rice, or barley. This savory paste introduces helpful bacteria to the gut, contributing to digestive health. Fermented foods like miso offer an alternative to dairy and can be incorporated into various dishes.
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Prebiotics in Blueberries: Blueberries, renowned for their antioxidant properties, are highlighted for their prebiotic content. Prebiotics serve as fuel for probiotics, fostering the growth of beneficial bacteria in the gut and colon. Additionally, blueberries possess anti-inflammatory properties, further enhancing gut health.
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Kimchi and its Benefits: Kimchi, a traditional Korean dish made from fermented vegetables, combines probiotics, fiber, and vitamins. Its consumption has been associated with improved gut health, alleviating symptoms such as constipation and diarrhea.
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Nutrient-Rich Almonds: Almonds are lauded for their diverse health properties, including high levels of beneficial gut bacteria, minerals, fibers, polyphenols, and fatty acids. Incorporating almonds into the diet provides a reliable means of enhancing gut microbiota.
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Peas and Gut Microbiota Alteration: Peas, rich in fermentable dietary fiber, play a pivotal role in altering gut microbiota. The combination of soluble and insoluble fiber in peas helps maintain a balanced microbial ecosystem, making them a versatile addition to various meals.
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Unripe Bananas for Gut Health: Unripe bananas, particularly rich in fiber and resistant starch, are highlighted for their effectiveness in promoting friendly gut bacteria and protecting against colon cancer. Their low sugar content makes them an excellent choice for those looking to support gut health without contributing to fat tissue buildup.
In conclusion, the incorporation of these science-based foods into one's diet can contribute significantly to maintaining a healthy gut microbiome, ultimately benefiting overall well-being. For personalized advice and healthcare, individuals are encouraged to consult a physician at Health One Family Medicine.
