Our gut plays an enormous role in our health and well-being. Ever-growing research has already showcased that 70% of our immune system resides in our gut, in fact, more than that. Interestingly, our body itself consumes around 40 trillion bacteria and all of them are found in our gut.

The bacteria in our body not only helps in digestion but also keeps us healthy by supporting the immune system, producing vitamins, and sheltering off harmful bacteria. A lot of factors impact the type of bacteria that is found in our body, including the food we consume, thus it's now a must to put up a rich diet plan with gut healthy foods.

Let's learn how to support healthy digestion by making sure you consume a properly planned and rich diet for improving your digestive tract.

Gut Healthy Foods

Even though no scientific definition can justify what exactly gut healthy foods are, as per research, gut healthy foods are mostly fresh vegetables and fruits that contain nutrients, prebiotic and probiotic components, and fiber which improves the overall wellness of your body.

It should be noted that some people might experience issues like bloating or gas after consuming probiotic-rich foods. This is normal since your body needs time for adjusting itself to the changes in your diet.

Eat A Diverse Range of Foods

Our intestine has more than hundreds of species of bacteria that play a specific role in our health. Every bacteria needs different nutrients for growth. Usually, a microbiome that is diverse is considered to be a healthy one.

Experts say, the more species of bacteria your body has, the more beneficial it is for your body. The traditional western diet that we consume is not diversely rich in fats and sugars. According to research conducted by the National Library of Medicine, around 75% of food in the world is prepared just from plant and animal species.

However, certain diets are richer and more diverse in various plant sources depending from region to region.  According to a study, a few regions of Africa and South America has a rich diversity in microbiome.

Best Probiotic Foods for a Healthy Gut

Probiotics are basically bacteria or live microorganisms that offer specific health benefits when eaten. They do not permanently settle in your intestine but would benefit your health by changing the overall makeup of the microbiome eventually providing support to your metabolism.

As per a study conducted by the National Library of Medicine, researchers have found that probiotics might improve the functioning of certain bacterias. Your intake of probiotics can be increased by consuming foods that are richer in probiotics such as Kimchi, Kefir, Yogurt, kombucha, and many more. These all are fermented foods.

Fermented foods are always considered to be a staple in nurturing a healthier gut since they have comparatively higher amounts of bacteria that are active.

You can even try using a probiotic supplement. However, we would highly recommend you consult your dietician or doctor in case you want to start any supplements.

Therefore, to help you start your direct with probiotic-rich foods, here are 10 probiotic-rich foods for you:

• Sauerkraut
• Yogurt
• Kimchi
• Kefir
• Miso
• Apple Cider Vinegar
• Tempeh
• Soft Cheeses
• Pickled Vegetables

Best Prebiotic Foods for a Healthy Gut

Probiotic foods also promote the growth of important bacteria in the gut. Since our body cannot digest complex carbs and fiber, certain species of bacteria help us for the same and to use it as fuel. Even fruits, whole grains, and vegetables have prebiotics in them.

Resistant starch is also prebiotic which is not absorbed by the small intestine, it is passed on to the large intestine to further break it down with the help of microbiota.

Some of the studies have also shown good results in promoting the growth of beneficial bacteria such as Bifidobacteria. Some prebiotics has also helped in reducing cholesterol levels and insulin in people who are suffering from obesity. Eventually reducing the risks of diabetes and heart issues.

Here is a list of some prebiotic-rich food:

• Chickpeas
• Asparagus
• Onions
• Almonds
• Nuts
• Sweet Potatoes
• Bananas
• Broccoli
• Cruciferous vegetables
• Quinoa
• Whole Grains

Eat Anti-Inflammatory Foods for a Healthy Gut

Inflammation occurs in your body when white blood cells are released to protect you from infection and other bacteria that might cause harm to your body. Sometimes your body might go into overdrive of inflammation even if no infection exists.

This might lead to dispersing huge amounts of inflammatory chemicals such as cytokines, even if you don't need them. This might lead to worsening gastrointestinal conditions of your body leading to various other serious diseases such as Crohn’s disease.

That's where anti-inflammatory foods help you to cool down the inflation with the help of nutrients, vitamins, and omega-3 fatty acids.

Here is the list of healthy anti-inflammatory foods you should give a try:

• Walnuts
• Fruits
• Berries
• Grapes
• Salmon
• Fatty Fish
• Broccoli

Whole Grains

Have your doctors asked you to start consuming whole grains for your gut to work better? May be white rice or brown rice, white bread or whole wheat?

Whole grains like pasta and bread contain a lot of fiber, omega-3 fatty acids, and refined carbohydrates. After the gut bacteria has fermented the fiber, they create short-chain fatty acids. These molecules help in the proper functioning of the cells that are lining the colon. This is where almost more than 70% of our immune cells live.

Even though low-carb diets are not much popular for weight loss, avoiding whole grains altogether is not a good option for the bacteria that thrive on fiber.

A Varied Diet Will Naturally Improve Your Gut Health

Following a diet rich in fiber, vitamins, and nutrients definitely is an excellent way of boosting your gut microbiome. In turn, improving your health as a whole. A diet with a plentiful of nutrients is the key to positively impacting your overall health.

Along with this, also make sure that you consume at least 3 liters of water throughout the day. Water helps in maintaining and running your digestive system and the rest of your body runs smoothly. An adequate amount of water intake is essentially important for all organs of our body, as well as the gut.

The best way to follow and maintain a proper healthy microbiome is to keep eating a range of whole foods and fresh foods from fruits, beans, whole grains, and vegetables.