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10 Foods That Support Gut Health

Craig Middleton Dec 13, 2019
Many of the processed foods we eat these days have harmful effects on our bodies, especially our gut. Having a healthy gut not only helps with toxin elimination and nutrient absorption, but it can help improve mood and metabolism. Make sure your gut flora is healthy by incorporating these foods into your diet regularly.

1. Sauerkraut

Sauerkraut has a ton of probiotics in it. This naturally fermented food helps get rid of bad gut bacteria so the good gut bacteria can flourish. It can also help reduce symptoms of IBS such as gas, indigestion, and bloating. Packed with vitamins, sauerkraut carries a large dose of vitamins C, K, and A.

2. Miso

The next time you're feeling a bit under the weather, cook up a pot of miso soup in lieu of the traditional chicken noodle soup. Miso is a fermented soybean paste that helps support gut bacteria. For anyone avoiding soy, chickpea miso is available as well. Miso, like sauerkraut, is full of vitamins and probiotics to help keep your system flowing smoothly.

3. Chocolate

Believe it or not, you can eat chocolate every day for your health! Cocoa has a prebiotic effect on the flora in your gut, helping it thrive and flourish. Keep in mind that dark chocolate and cocoa were found to be the most beneficial. Eating sweetened chocolate bars every day will create adverse effects due to all the sugars and fats, so choose wisely.

4. Bone Broth

Bone broth has been widely touted in recent years due to the benefits received from this ancient liquid. Bone broth is made from water, chicken or beef bones, and other herbs and spices that have been made into stock.
The amino acids and minerals present in those bones seep into the broth, making it a powerhouse of nutrition. These nutrients offer support for gut lining by helping to heal and seal it in the intestines. For people who suffer from a leaky gut, bone broth is a common remedy. 

5. Kvass

Kvass is a fermented drink that is made from stale sourdough, rye bread, or beets. It's fermented in a fashion similar to that of kombucha and is a great source of probiotics as well as an efficient liver cleanser. Drinking kvass - and other fermented beverages - regularly will help protect you from infection.

6. Apple Cider Vinegar

Apple cider vinegar seems to be good for everything, including your gut health! Full of helpful probiotics and amino acids, ACV can help to relieve IBS and acid reflux. It's also been examined for its weight-loss properties. It actually helps your body to create hydrochloric acid, which is responsible for helping to digest carbs, fats, and proteins.

7. Yogurt

Regardless of whether it's dairy-free or regular dairy yogurt, probiotics in this fermented food help to strengthen and build up the digestive tract. Yogurt is great to eat when you aren't feeling well because it can increase the number of good bacteria in your gut, helping to clear out the bad bacteria.

8. Onions

Onions happen to be high in prebiotics, helping to encourage the growth of new bacteria in your gut. Onions are an easy one to include in your diet because they're so easy to saute and add into a meal. Most every great meal out there starts with simmering garlic and onions to begin with before adding other amazing ingredients.

9. Garlic

Garlic is another wonderful prebiotic, but it works best when it's eaten raw. If you'd rather not choke down a small piece of raw garlic, however, mince it and use it in conjunction with oil and vinegar as a topping for vegetables and salads.

10. Whole Grains

Though whole grains don't provide our stomachs with either prebiotics or probiotics, they do impact the microbial profile of the gut in a beneficial manner. The fiber found in whole grains is fermented by the flora found in our stomachs. This leads to the production of short-chain fatty acids, which then provide our intestinal cells with an energy source.