Do you have a healthy gut? There are ways to check and you would be surprised at how easy it is. The easiest way is to see if you have gas. Now gas, as embarrassing as it may be is the most natural of all processes. It is the byproduct of several trillion gut bacteria processing the food you put into your body. If you have to fart anywhere between 10 to 20 times a day, you have a happy gut. If you feel bloated or have to let out gas too often during the day, you might want to keep reading. Feeling bloated, or the lack thereof is also an indicator of how quickly food moves through the digestive system. This is called gut transit time and it varies widely from one individual to the next. Ideally, the food that you consume right now should be processed and out of your system in 28 hours. Another indicator of gut health is stool or poop. The color, consistency, and shape can give you a good idea about the state of your gut. The poop should be medium to dark brown, shaped like a sausage, and should sink in the toilet bowl. If not, your gut may be in trouble. If you face any trouble getting the poop out, that is another sign of gut distress. Diarrhea, constipation, or pain are all bad signs.
It doesn’t take much to agitate the gut. So, if you haven’t made any drastic changes to your diet in the past few weeks and your tummy is acting especially testy, you are looking at a gut health issue. The digestive system is not just an amalgamation of hollow organs and tubes; it is also an ecosystem. In the intestines live trillions of microbes, most of which, ensure that you are healthy and strong. For the microbes, you are the host – your body gives them shelter and an abundance of food while they help with the everyday working of the body. The bacteria do most of the work but that is probably because they outnumber every other microorganism in the intestines. Bacteria and humans have evolved together and now, it would be quite difficult for the human body to function without the presence of healthy bacteria.
For the most part, the body functions as it ought to while the bacteria ensures that the body does so well. The bacteria support the immune system, influence the functioning of the brain and mental health, help with the production and metabolism of nutrients, assist with energy production and fat storage, keep autoimmune diseases at bay, and many other functions. This is what good gut bacteria do. However, not all bacterial strains in your tummy are so friendly. Some are pathogenic and would like nothing more than to throw a wrench into the body works. When pathogenic bacteria gain dominance in the gut, it is called dysbiosis. Dysbiosis is the imbalance in the gut microbiome and it has long been associated with the disease that’s when gut-friendly food and gut-friendly supplements should be added, read more about the 10 Best Supplements for Gut.
Dysbiosis can be identified if you are feeling more fatigued than usual, have digestive issues, have acid reflux or heartburn, have infections in the genitals, or aching joints, or if you see sudden eruptions on the skin. If left untreated dysbiosis could pave the way to inflammatory bowel disease, irritable bowel syndrome, leaky gut syndrome, obesity, type 2 diabetes, or other autoimmune conditions. On the whole, dysbiosis means that your body is not getting the nutrition it needs and that the body is beginning to suffer.
The Food Effect
One of the major causes of bad bacteria abundance in the gut is diet. What you eat is what the bacteria eat. Your eating habits determine which bacteria get to eat – the good bacteria or the harmful ones.
Diverse Foods
One way of encouraging digestive health is to eat a diverse range of foods. Were you aware that the Mediterranean diet is considered to be the healthiest diet in the world? It makes sense as this diet includes a large variety of foods – grains, seeds, nuts, herbs, tubers, and proteins. The bacteria in the gut are all nourished by different compounds that are derived from the food you eat. The more diverse your diet, the wider the range of bacteria that are being fed. The consensus is that the more diverse the beneficial bacteria in the gut, the healthier you are. Eating a diverse range of foods also ensures that your body receives a wide range of nutrients. The more vitamins and minerals in the body, the stronger your body is as a whole.
Fermented Foods
The ancients knew what they were talking about when they decided to add fermented foods to cuisines. Sauerkraut, kefir, kimchi, miso – these are all old but still thriving items on menus and they are there for a reason. Fermented food has live bacterial strains which help to replenish the probiotic bacteria numbers and support overall gut health. The bacteria help in the fermentation process and when eaten the bacteria move to the digestive tract.
Fermented foods include drinks as well like kombucha – a fermented tea drink or kefir – fermented milk or coconut milk drink which is a rich source of lactic acid bacteria. These bacteria are especially known to rid the stomach of infections and improve the digestion of lactose. These bacteria also improve nutrient absorption making sure that the food you eat is used to its full potential.
Plant-Based Foods
Fruits, vegetables, seeds, nuts, and roots are the best source of nutrition for the body and are extremely gut-friendly because they are mostly fiber-rich foods. Most plant foods are high in fiber – something that the human body cannot digest on its own. Certain bacteria in the gut can digest it though and these good bacteria use fiber as food. Beans and legumes are a food source of fiber too. Tubers are rich in resistant starch which takes time for the bacteria to break down. This could help with weight loss as they successfully suppress appetite. Depending on which plant foods you prefer to consume, the gut bacteria thrive accordingly as certain plant foods encourage the growth of certain bacterial strains. Plant foods provide polyphenols which, along with many health benefits, can encourage the growth of beneficial bacteria while curbing the growth of pathogens in the colon.
Healthy Fats
Fats have to be consumed as it is not produced in the body. However, the kind of fat makes all the difference. Fats help build cell membranes, have anti-inflammatory properties, and can support the growth of healthy bacteria which directly impacts obesity.
- Polyunsaturated fats like Omega-3 and Omega-6 fats are found in fish, walnuts, flax seeds, and chia seeds are anti-inflammatory and reduce the risk of disease.
- Other healthy fats include GLA, EPA, and DHA. If you follow a diverse diet, you will get an ample supply of these fats.
The medium of cooking like oils will also influence your fat intake. Unsaturated fats are healthier and you could get them from nuts, seeds, and vegetables. Saturated fats must be avoided like the ones from dairy, processed foods like sausages and coconut, and palm oil.
Food Irritants
You suffer from food intolerances if you have digestion issues after you ingest certain foods. This is quite a common occurrence as many suffer from some intolerance or another. Symptoms include nausea, flatulence, and diarrhea.
- Lactose – a sugar found in milk,
- Casein – a protein found in milk and
- Gluten – a protein found in grains is the most prevalent intolerance.
When trying to eat for the gut, it is best to avoid foods that illicit such digestive symptoms. Food intolerances in the long run affect digestive health and eventually the whole body.
Plant Toxins from Raw Food
Plant foods have natural toxins that act as a defense system for plants in the wild. When eaten raw, plant food toxins like lectins or cyanogenic glycosides work against the gastrointestinal system. Eventually, these toxins wear down the mucosal lining in the gut which could lead to several gut health issues. The smart move is to simply cook foods before you eat them
Gut Health Recipes
The best diet for a healthy gut is a diverse plant-based one. Meat and fish aren’t poison but have to be taken in with a little more restraint. So, here’s a list of the foods that work for the gut and gut-friendly recipes using these ingredients.
Let’s begin with foods that improve the healthy probiotics numbers in the gut and the best recipes for them.
Fermented Goodies
- Natto: A fermented soybean food from Japan that is rich in healthy probiotics, natto is made from whole fermented soybeans. This food also helps with the maintenance of blood vessel structure, improves blood flow, supports bone health, and lowers the risk of cardiovascular disease. Natto is also a good source of vitamins K, C, and D.
How to eat: Traditionally, natto is eaten simply with a bowl of rice with some additional condiments. An alternate recipe is to make it with sauteed mizuna with garlic and fish sauce.
- Miso: Miso is slightly high in sodium but has several healthy gut benefits. A fermented soybean paste from Japan, miso may help reduce the risk of certain cancers, support the brain and the fermentation of miso promotes levels of healthy beneficial bacteria. This in turn enhances the immunity system. It can also boost manganese, zinc, and calcium levels in the body.
How to eat: Miso paste is usually simply mixed with hot water to make miso soup and is eaten as an accompaniment to the main meal. You can also use miso paste in ramen broth, add it to veggie soups and add it to any stir-fry to enhance the taste. You can also make a miso dressing for salads.
- Tempeh: An Indonesian fermented food made from soybean that vegetarians use as a substitute for meat. It is a part of many healthy recipes with plenty of gut-friendly probiotics. Tempeh can reduce cholesterol, blood pressure, risk of heart disease, and inflammation and can promote bone health. It is considered to be the healthier option as compared to tofu as tempeh is made by a natural culturing process that boosts immunity.
How to eat: You must first cut the tempeh cake and then steam it. Post-steaming, you can use it for stir fries, salads, bakes, and barbeques.
- Kimchi & Sauerkraut: Even though these two dishes are from different corners of the world, both are fermented cabbage dishes. Rich in dietary fiber, fermented cabbage can help with the production of short-chain fatty acids which support digestive health. Homemade sauerkraut can boost immunity, help with brain health, aid weight loss, and could reduce the risk of certain cancers.
How to eat: Both kimchi and sauerkraut are side dishes. Kimchi is also sometimes mixed with ramen or Korean BBQ dishes. Sauerkraut can be eaten with heavy meats and could also be made at home- has only two ingredients.
- Kombucha: A slightly effervescent black tea drink that is fermented. Kombucha can rid the body of toxins, and boost digestion and energy. Moreover, it supports weight loss, and the immune system and keeps cardiovascular disease at bay. Even though it has some caffeine content, kombucha is not addictive in the same sense as coffee.
How to make: All you need is sugar, 8 bags of your favorite tea and 3½ quarts of water, and some starter tea from the last batch.
Gut Friendly Diary
Dairy products that help promote gut bacteria health are:
- Buttermilk: The lactic acid in buttermilk along with the healthy probiotics aids digestion and improves metabolism. It also encourages regular bowel movements, especially for those suffering from constipation and IBS. You could either drink buttermilk with ginger or it is great to make biscuits with.
- Yogurt: Yogurt with live gut-friendly probiotics is a great addition to a meal or you could make shakes with them. Yogurt could be added to oats. Greek yogurt boasts of containing L. Acidophilus and L. Casei, both of which help maintain a healthy gut.
Supplementation Recommendations
1. As you curate gut-friendly recipes that cater to a happy and healthy gastrointestinal system, Biotics 8 emerges as a commendable adjunct. This supplement infuses vital probiotics and prebiotics that work cohesively with your culinary creations to foster a robust and vibrant gut microbiome.
2. While crafting meals centered on gut health, women can find a supportive partner in Yourbiology Gut+. This natural supplement is attuned to the nuanced needs of women’s digestive health, seamlessly integrating with a wholesome diet to amplify the nurturing potential of your gut-friendly food choices.
Plant Products
Seeds, nuts, and pulses that help maintain digestive health include the following.
- Whole Grains: Barley, oats, buckwheat, and maize all contain nutrients for the body and the gut microbiome. They provide dietary fiber which gives bulk to stools and lowers the chances of constipation. The fiber also acts as a prebiotic which feeds the bacteria. There are lots of dishes that you can add to your daily diet. For some ideas, you could check the following recipes out.
- Lentils and Beans: Lentils are a rich source of resistant starch and fiber. Lentils nourish the gut microbiome and this helps to improve overall health and mental health. Lentils also help with diabetes, improve your protein intake, and help to get the digestive juices flowing.
Garbanzo beans and chickpeas work pretty much the same way and help to maintain a healthy balance of bacteria in the gut. - Seeds: Flax seeds and chia seeds are all the range in new-age diet fads but they have some potential in terms of gut health. They both have a rich nutty flavor, so they are great for bread and breakfast pancakes. It’s also just as easy to sprinkle them onto dishes for an extra crunch and they go great with desserts too. Both seeds also stabilize blood sugar and blood pressure and are rich sources of fiber and healthy fats.
- Nuts: Pistachios have high levels of potassium and healthy fats, both of which act as antioxidants. With a high protein content, they can improve vision, support healthy blood sugar, and keeps the heart healthy.
Almonds or rather almond skins act as prebiotic fiber for the gut bugs and they are nutrient-rich. Both these nuts aids the digestion process and they are an easy addition to desserts, shakes, stews, and even baby food.
Fruits and vegetables that support digestive health are:
- Seaweed and Leafy Greens: Seaweeds contain insoluble fiber which the microbes in the gut ferment for food. Red seaweed in particular was found to benefit gut health. Because of the globalization of cuisines, you could easily find seaweed at your local food and health store. Leafy veggies like Bok choy, kale, dandelion greens, spinach, watercress, and cabbage are all great for gut health. They are easy to toss into pasta, make a stew, or even just eat raw as a salad. They are rich in nutrients and fiber.
- Fruits: Fruits like bananas, apples, peaches, figs, and blueberries are superfoods when it comes to gut health, besides these check out the list of other Digestive Superfoods. Bananas help with fiber intake and help fix the texture of stools. In addition to being fiber-rich, apples and blueberries can successfully alter the composition of the gut microbiome which leads to a multiplicity of health benefits. Instead of opting for baked or cooked desserts, fruit salads can make a great impression on gut health.
- Other plant-based foods you could add to your diet include sweet potatoes, yams, garlic, onions, mushrooms, asparagus, bell peppers, lemons, and potatoes. And also explore the list of Vegetables that are Bad for your Gut Health.
A Surprisingly Easy Meal Plan
| Base Meal | Beverages | |
| Breakfast | Overnight oats – add half a cup of rolled oats to a jar, pour milk or coconut milk just so that it covers the oats. Adds some sliced almonds and pistachios. And lastly some figs. Cover and refrigerate. Breakfast is served. | Kefir or kombucha. |
| Lunch | Bok choy, kale, and red cabbage salad with a miso dressing. Steam river trout with lemon juice | Bone broth, learn how Bone Broth can heal the Gut. |
| Snacks | Trail mix or fruits | Yogurt and mango shake |
| Dinner | Grilled vegetables – beets, asparagus, sweet potato, and string beans. Grilled chicken with a garlic and pepper dressing. | Lemon and salt soda |
Some Gut-Friendly Advice
The way you cook your food affects the way your body reacts to it. To keep gut-friendly recipes truly friendly you must use the right medium for cooking. For at least a certain period, switch to a good quality olive oil. Steer clear from oils that contain high levels of saturated fats.
Steaming, sweating, and boiling are better cooking methods. Exposing foods, especially plant foods, to long periods of heat destroys their nutritional composition and makes the food as good as eating rubber. Cooking is important as raw plant foods could affect your system because of toxins but be careful not to cook the nutrients out of them by cooking them at medium heat.
Before you make any drastic changes to your diet, do speak to a registered dietician. Your body may not be tolerant to certain foods and a dietician would know what suits you best.
Almost all foods, when eaten in moderation, are good for you. A generous dollop of whipped cream on a fruit salad defeats the purpose of eating a healthy meal. For as long as you wish, exercising restraint when it comes to food and keeping the gut bacteria will help you. Here are some more ways which will walk you through Ways to Improve Gut Health Naturally.