What are the preferred foods for a gut healthy diet?Updated 2 months ago
A gut-healthy diet focuses on foods that promote a diverse and balanced gut microbiome. Here are some preferred foods:
1. High-Fiber Foods: You want at least 25 grams of fiber per day for women and 38 grams per day for men.
Fruits: Apples, bananas, berries, pears.
Vegetables: Broccoli, carrots, leafy greens, Brussels sprouts.
Whole Grains: Oats, barley, quinoa, whole wheat.
Legumes: Beans, lentils, chickpeas, peas.
Nuts and Seeds: Almonds, flaxseeds, chia seeds.
2. Polyphenol-Rich Foods: Polyphenols complement the fiber. While there is no recommended amount of polyphenols, it's well accepted that more is better.
Berries: Blueberries, strawberries, raspberries.
Tea: Green tea, black tea.
Coffee: Ideally black, or with added spices.
Dark Chocolate: High in cocoa content.
Extra Virgin Olive Oil
Nuts: Walnuts, almonds.
3. Fermented Foods: In a randomized controlled trial, increased intake of fermented food for 8 weeks added diversity to the gut microbiome and reduced measures of inflammation.
Sauerkraut: Fermented cabbage rich in probiotics.
Kimchi: Spicy fermented vegetables, typically cabbage and radishes.
Tempeh: Fermented soybeans.
Miso: Fermented soybean paste.
Kombucha: Fermented tea. Consume in moderation.
Yogurt/Kefir: Contains live probiotics. There are non-dairy options available.
4. Omega-3 Fatty Acids: Omega-3's are the healthiest fats and have an anti-inflammatory effect that's beneficial to our gut.
Fatty Fish or Shellfish: Salmon, mackerel, sardines. Bivalves are an option for people who are vegan.
Flaxseeds: Ground flaxseeds or flaxseed oil.
Chia seeds
Hemp seeds
Walnuts
Above all else, eat a wide variety of plants. Research has shown that those who consume 30 plants per week or more have the most diverse micorbiomes.