Overall health depends on maintaining optimal gut health, and some foods are especially helpful in supporting a healthy digestive tract. The following five foods have a well-established beneficial effect on gut health:
- Yogurt:
- Why it’s good: Yogurt is rich in probiotics, which are live beneficial bacteria that help maintain the natural balance of organisms in the intestines.
- How to choose: Look for yogurt with live and active cultures, and opt for plain varieties to avoid added sugars.
- Kefir:
- Why it’s good: Kefir is a fermented milk drink that contains a diverse range of probiotics. It can help improve gut flora diversity and aid digestion.
- How to choose: Choose plain kefir without added sugars, and ensure it lists live and active cultures on the label.
- Kimchi:
- Why it’s good: Kimchi is a traditional Korean fermented vegetable dish, often made with cabbage and radishes. It is packed with probiotics, vitamins, and fiber.
- How to choose: Opt for traditionally fermented kimchi, which ensures it contains beneficial bacteria.
- Sauerkraut:
- Why it’s good: Sauerkraut, made from fermented cabbage, is another excellent source of probiotics and fiber, aiding in digestion and nutrient absorption.
- How to choose: Select unpasteurized sauerkraut from the refrigerated section, as pasteurization can kill beneficial bacteria.
- Whole Grains:
- Why it’s good: Whole grains like oats, quinoa, and barley are high in fiber, which helps feed beneficial gut bacteria and promote regular bowel movements.
- How to choose: Incorporate a variety of whole grains into your diet to ensure a diverse intake of fiber and nutrients.
