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10 Foods that are Good for Gut Health

There are almost around forty trillion bacteria inside our bodies, most of which usually stays in the intestine. When said together, they are called the gut microbiota. Your body needs to keep you healthy. However, there are some bacteria which can cause damage to your intestine and give rise to different disease.

Food for Healthy Gut - VishwaRaj Hospital 

If your gut is imbalanced, it can give rise to many diseases. To balance the gut microbiome, start eating food that strengthens your gut’s lining and can repair them. Increase the intake of pre and probiotics. It increases the growth of good bacteria. Probacteria acts like healthy bacteria, and prebiotics are its food. Prebiotics are indigestible fiber needed by probiotics.

Balanced gut health is vital for absorbing nutrients, eliminating, and optimal digestion. It keeps the inflammatory response healthy and the immune system robust.

Ten types of food suitable for gut health

The type of bacteria that grows into your intestine depends on the food you eat. So there are some food habits that you adopt for maintaining good gut health.

  • Miso

You form Miso by fermenting soya beans along with rice or barley. It contains a lot of goodies, such as helpful enzymes and bacteria. You can use the souvary paste as dressing or soup, or you can use dips for marinating tofu or salmon. It serves as a staple when you are cooking Japanese food and serves the purpose of a dairy product. If you use Miso as a staple food, it will help you maintain good gut health and decrease bowel disease.

  • Olive oil

Microbes and gut bacteria grow more when they get a diet rich with polyphenols and fatty acids. Studies also show that it helps to lessen inflammation in the gut. You can use it as dressing in your salad or sprinkle it over your cooked vegetables. Some research also indicates that olive oil helps in curing indigestion problem. It also provides benefits to your pancreas by decreasing the production of digestive enzymes.

  • Yogurt

The intake of yogurt increases the growth of healthy bacteria like probiotics. Make sure it’s sugar-free and is a full-fat version of yogurt. You can add fruit of your own choice when enjoying it in your breakfast. Yogurt contains a high percentage of good bacteria, which is essential for maintaining good gut health. But by adding sugar, you can reverse the case.

  • Peas

Gut bacteria needs a lot of fiber to grow naturally, so eat many vegetables and fruits to provide it fiber. Peas are an excellent source of soluble and insoluble fiber. It helps to keep your gut in balance. You can add peas in your sprouts, soups, salads, or stir-fry it.

  • Garlic

Garlic is the most helpful food that can keep your gut healthy. It has both antifungal and antibacterial properties that keep harmful bacteria under control. Garlic also helps to balance yeast growth in your gut. You can use it for flavoring your dishes. It also gives good bacteria strength to perform their job better and improves the gut’s overall working.

  • Ginger

If you consume ginger regularly, it helps produce stomach acid and energize the digestive system for the proper food movement. You can add fresh ginger to your soups, smoothies, tea, stews, or stir-fries. To make refreshing ginger tea, you need to add grated ginger into boiling water.

  • Kefir

Kefir is a probiotic yogurt that you can make from the fermentation of milk. In the fermentation process, it is full of good bacteria. Its origination is from between the mountains of Europe and Asia and also Central Asia and Russia. This yogurt tastes good when added to soups and smoothies or can use is as a salad dressing.

  • Kimchi

Kimchi is a Korean specialty. It is made by fermenting vegetables and brings the goodness of probiotic bacteria. These bacteria also add fiber and vitamins. You can use it as a delicious side dish with eggs, salad, or meat. It is so prevalent in Korea that while taking a photo, they say Kimchi instead of cheese.

  • Kombucha

We all know drinking plenty of water can improve gut health, but what about other types of liquid? Kombucha is a tea drink made by fermentation and is full of probiotic bacteria. It has originated from Manchuria. It has a sour taste just like vinegar and is famous as a refreshing drink. You can use it alone, or you can combine it with spices and fruits. You can also use it as a base for cocktail drinks.

  • Almonds

These contain a large amount of fiber, full of polyphenols and fatty acids; this means it is rich in probiotic properties. It acts as a treat to your good gut bacteria. You can consume a handful of almonds whenever feeling peckish; it is a great snack idea.

Other than the food, what can we do?

Other than the above food choices, you can carry a couple of activities to maintain your gut health:

  • Adequate sleep: For maintaining gut health, you need a proper sleep routine. It is prevalent for people with disturbed sleep patterns to suffer from nausea and other digestive concern.
  • Regular exercise: Regular exercise helps to reduce stress and maintain a healthy weight. If you have a healthy weight, you will not suffer from a gut health problem.
  • Antibiotics: The effects of antibiotics can kill both bad as well as good gut bacteria. So avoid taking it for a small cause like sore throats and the common cold. These illnesses are commonly due to viral infection and are usually not cured with antibiotics.


By the analysis, you can understand that fresh fruits and vegetables can help maintain your gut health. Always prefer red meat and avoid charring meats. It lessens the risk of colon and stomach cancer. Also, avoid alcohol and caffeine to keep acid reflux in control. Try consuming lots of fiber and protein from legumes, nuts, and seeds; it helps a lot.

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