Good gut health is crucial to overall health—it affects digestion, immunity, and even mental health. And, no matter your weight or health goals, knowing how to support your digestive system with a healthy diet can be a game-changer.
Dr. Janese Laster, a gastroenterologist and scientific advisor to MyFitnessPal, says the food you eat plays an important role in determining your gut health. The best foods for your gut health help it thrive (more on that later!), while other foods can cause damage.
What’s the fastest way to improve gut health?
First things first: not everyone needs promote Gut Health – If you eat a balanced, varied diet, your gut may already be thriving! But maintaining gut health does require consistency in healthy doses. If you’re worried about your gut health, there are some symptoms you can look out for.
“Symptoms vary from person to person, but some include chronic fatigue, skin problems, mood disorders, autoimmune diseases, intestinal disorders, and even unexpected weight loss or gain. It is always important to work with a health care professional for appropriate evaluation and treatment, said Dr. Rust.
Your gut microbiome, which includes all the good and bad bacteria, tends to balance each other and lead to good health. But sometimes, that balance gets lost. This is when you may develop infections and other intestinal health problems. When starting your gut health journey, it’s important to remember that it doesn’t happen overnight. You have to be in this long game.
“The key is to improve your diet,” says Dr. Rust. “Eat more fiber, stay hydrated, and limit processed foods and alcohol. It’s also important to manage stress, exercise regularly, and get enough sleep.
If this sounds like a lot, don’t worry! You don’t have to change everything at once to achieve a healthy gut microbiome. Instead, choose one (or a few) of the most gut-friendly foods Dr. Rust recommends to add to your diet, and then gradually increase them over time.
BONUS: We teamed up with Dr. Rust to develop a gut health nutrition plan. This feature will be available for free in the MyFitnessPal app on May 14, 2024.
Seven Foods Gastroenterologists Recommend for Gut Health
Here are seven food groups Dr. Rust recommends when incorporating gut-friendly foods into your diet.
1.Greek Yogurt
Greek yogurt contains a high concentration of beneficial bacteria, also known as probiotics.
“Probiotics are living organisms that help break down food more efficiently, aid in nutrient absorption, and promote a healthy balance of gut bacteria,” explains Dr. Rust. “As such, they can help strengthen the digestive system and help improve or maintain intestinal health.”
Greek yogurt can be enjoyed as a stand-alone snack or as part of a variety of savory and sweet dishes. Consider adding a bit of honey for natural sweetness and a sprinkle of nuts for a satisfying crunch and added healthy fats.
2. Gut-friendly spices
Many spices are not only delicious but also good for your gut.
All of these gut-friendly spices also contain polyphenols, compounds that help stop cell damage, support the health of your gut lining, and may help fight pathogens like harmful bacteria.
3. Whole grains like quinoa and oats
Whole grains are rich in dietary fiber and are considered forwardBiotin and serves as a fuel source for the good bacteria in your gut.
“Unlike probiotics, which are living organisms, prebiotics are the non-digestible part of food that can reach the colon intact and be fermented,” explains Dr. Rust. “They provide nutrients to probiotic bacteria, helping them grow and reproduce. This symbiotic relationship supports a healthy digestive system, enhances mineral absorption, and aids immune function.
Some of the more common whole grains are whole oats, brown rice, and whole wheat flour. You can find many store-bought breads and oats that contain these healthy grains. To keep your diet varied, add other grains like farro, spelt, and quinoa when possible.
Interesting facts: Only about 5% of Americans get enough fiber. MyFitnessPal makes it easy to track your daily fiber intake and get closer to your health goals!
4.Beans
Like whole grains, legumes (such as lentils, peas, chickpeas, soybeans, and peanuts) are a rich source of dietary fiber and prebiotic fiber.
Most of the prebiotic fiber in beans comes from resistant starch.
“Your upper gastrointestinal tract can’t break down these starches,” Dr. Last said. “Instead, they arrive intact in the large intestine (also called the colon) and are used as a fuel source by beneficial bacteria.”
If you don’t currently eat many legumes, introduce them into your diet gradually to allow your digestive system to adjust to the increased fiber intake. A good starting point is about half a cup of cooked beans per day, slowly increasing the amount over time. It’s also important to drink plenty of water to help control the effects of fiber on digestion!
5. Miso and tofu
Tofu and miso are fermented foods made from soybeans.These foods contain natural bacteria, e.g. Lactic acid bacteria and Bifidobacteria Species – These two substances also appear in yogurt. Adding fermented soybeans to your diet can boost your healthy bacteria and help support your overall gut and brain health.
Miso and tofu are just two examples of gut-healthy probiotics. You may also like the health benefits of fermented soy foods like tempeh, natto, or tempeh.
6. Nuts and seeds
Chia seeds, hemp seeds and nuts such as cashews, pine nuts and pistachios are excellent sources of dietary fiber and prebiotics. This makes them perfect for your gut microbiome.
[As Dr. Laster explains, “Nuts and seeds give your intestines a healthy dose of prebiotic fiber. Your gut bacteria use this fiber to help protect the intestinal lining—among other gut benefits.”] Adding nuts and seeds to your microbiome diet can make things tastier for your gut bacteria. Your taste buds will thank you, too.
7. Fiber-rich fruits and vegetables
In addition to other healthy foods, eat fruits and vegetables that are rich in healthy, gut-friendly fiber.
“The best fruits for digestion should have a balance of fiber and sugar content,” says Dr. Laster. That’s why it’s better to eat the whole fruit rather than drink juice.
Some good fiber-rich fruits include raspberries, blackberries, guavas, pears, and wild blueberries.
Some fiber-rich vegetables include Brussels sprouts, artichokes, green beans, squash, radishes, parsnips, peppers, and mushrooms.
Finding some of the best foods for your gut health is as easy as exploring the aisles of your grocery store. There’s a rich world of foods to nourish your gut and boost your health.
To check your progress, use MyFitnessPal to log your meals and track your fiber intake. You can check your fruit and vegetable intake with Weekly Insights, a convenient feature to help you start your gut health journey. It’s time to establish healthy eating habits!
