Food & Nutrition

Foods To Improve Gut Health

The health that concerns the GI tract is stated as gut health. An unhealthy gut makes the body prone to several diseases including autoimmune diseases, skin diseases, and even cancer. Digestive problems, like gas, constipation, diarrhea, and irritable bowel syndrome (IBS) affect millions around the world. One of the characteristics of a healthy gut could be a healthy microbiome. This will be achieved through food. Therefore, maintaining a diet is one of the foremost effective methods to boost gut health.

Adverse effects of bad gut health

An unhealthy gut can cause extreme discomfort to the body. a number of the results are as follows:

  • Dissatisfactory sleep: consistent with research conducted in Japan, it had been found that an unhealthy gut can sabotage the standard of sleep of a person. This makes it essential to take care of a healthy gut as dissatisfactory sleep can cause several physical and psychological health complications.
  • Defective weight management: An unhealthy gut can cause damage to the metabolism and therefore the body’s capability to include nutrients. This will either cause sudden weight loss or gain thereby causing an unhealthy weight.
  • Skin issues: An unhealthy gut can cause skin conditions like eczema because it can cause allergies and irritation within the skin.
  • Digestive problems: As gut health is directly associated with the system, any damage to that may lead to digestive issues like nausea, constipation, gas, diarrhea, and bloating.
Foods which will help improve gut health

The food ideal for maintaining a healthy gut must contain a high content of fiber in it. Here are some foods that we will include in our diet it maintain a healthy gut:

  • Yogurt: Fermented foods are often beneficial for gut health. Yogurt may be a popular fermented food and might offer benefits from promoting heart health to improving the gastrointestinal system.
  • Garlic: Garlic has anti-inflammatory properties and may be beneficial for gut health. Furthermore, it can work as an immunity booster and help manage cholesterol levels within the body.
  • Low-Fructose Fruits: Fruits that are high in fiber and low in fructose are good for reducing bloating and gas. Citrus fruits and berries, like oranges and strawberries, contain less fructose, making them easier to tolerate and fewer likely to cause gas. Bananas are another low-fructose fruit that’s fiber-rich and contain inulin, a substance that stimulates the expansion of good bacteria within the gut.
  • Onion: These are loaded with antibacterial properties and antioxidants. Onions can promote a healthy gastrointestinal system, heart furthermore boosts immunity.
  • Leafy Greens: Leafy greens, like spinach or kale, are excellent sources of fiber, moreover as nutrients like folate, vitamin C, vitamin K, and vitamin A. Research shows that leafy greens also contain a particular sort of sugar that helps fuel the growth of healthy gut bacteria.
  • Whole Grains: Whole grains are rich in fiber. Optimal colon function requires a minimum of 25 grams of fiber daily. Compared to refined carbohydrates, whole grains provide much fiber, furthermore as added nutrients, like omega-3 fatty acids. When gut bacteria ferment fiber, they produce short-chain fatty acids. These molecules encourage proper function within the cells lining the colon, where 70 percent of our immune cells live.

In a nutshell, some other methods which will help to take care of a healthy gut include staying hydrated, getting proper rest and sleep, being mindful about the sort of food being consumed, and navigating through life with a healthy, stress-free mind.


Ms. Siddiqui is a dietitian by profession. She is likewise a content creator and writer & enamored with expounding on nourishment, health and well-being in her spare time.


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