16 Of the best foods for gut health, according to nutritionists & doctors
“We recently conducted a study that explored the effects of increasing fermented food intake in more than 6,000 people,” she told me. “We found that 42% said fewer bloating and 52% said they were less hungry.”
4. Bean and legumes
Described as “full of fibers” and a “longevity food” by Nasser, beans and legumes can help nourish good bacteria in the intestine, as they tend to contain both soluble and insoluble fibers. Choose from kidney beans, butter beans, Edamame beans, black beans, Borlotti beans, pinto beans, chickpeas and myriad of others for maximum variety.
5. Kefir
“A fermented dairy drink rich in living (or probiotic) cultures, kefir is a must in my house because of the way it supports the balance of good bacteria in the intestine”, nutritionist and author of The unprocessed plateExplains Rhiannon Lambert. “There is an increasing set of evidence suggesting that regular consumption of probiotic foods such as kefir can help improve intestinal microbial diversity, potentially support digestion, immune function and even mood.”
6. Greens with cooked leaves
“Rainbow card, curly cabbage, spinach, spring vegetables and cavolo nero are all rich in magnesium and fiber, which nourish beneficial intestinal bacteria and support regular stools,” explains registered nutritionist, hormonal specialist and author of Bant, specialist in hormone and Everything I know about hormones, Hannah Alderson. It underlines the importance of the regular stools to detoxify the excess of estrogen from the body.
7. Shiitake mushrooms
“Shiitake mushrooms contain a special type of fiber called” beta-glucane “,” explains Nasser. “It helps strengthen the intestinal lining, increase the production of SCFA and plays a role in immune modulation.” In simple terms, this means that it can positively affect the functioning of the immune system.
Nasser says that she likes to buy dried shiitake mushrooms, blitz in a mixer or a food processor, then add them to the base of everything she cooks. So, for good intestinal health, think of onions, garlic And Shiitake.
8. Pumpkin seeds
A handful of pumpkin seeds contains approximately 5 g of fiber and 150 mg of magnesium, which can help with intestinal motility and regular stools, explains English. “Many people who experience bloating or constipation are low in magnesium, especially if they are stressed or do not sleep well,” she said. Sprinkle on salads, porridge or yogurt, or simply enjoy a handful as a snack in the middle of the morning.
9. Herbs and spices
According to Dr. Motherthy, herbs and carminative spices (anti-bloatous) are the best friends of a happy intestine. “Ginger, fennel, ajawain (carom) cumin, coriander, cinnamon and mint all supports digestion, reduce bloating and regulate intestinal motility (the way the digestive tract moves food and waste),” he explains. His best advice is to sip a warm ginger and mint tea in the morning to “wake up” the intestine.
10. Fruit cooked
Ideal for you wanting sweet warming treats, cooked fruits are raised on the Alderson list of the best intestinal health foods. “The cooked apples and cooked berries are rich in pectin, a soluble fiber that feeds your intestinal bacteria, in particular those linked to the reduction of inflammation and the health of the intestinal lining.”
11. Healthy fats
“Extra virgin olive oil, lawyers, nuts and fish rich in omega-3 can help calm inflammation and support the intestinal lining,” said the nutritionist, the naturopath and founder of Artah, Rhian Stephenson. Remember to exchange low quality and highly transformed cooking oils such as corn and certain varieties of sunflowers for healthier alternatives, such as ghee, coconut, extra virgin olive or avocado.
12. Dark chocolate
In addition to offering a range of health benefits (a better mood being only one of them), dark chocolate contains a notable quantity of fibers, explains Nasser. “A study revealed that a portion of 85% dark chocolate has helped improve intestinal health,” she said. “The closer the chocolate, the more fiber and polyphenols it contains.”
13.
An often neglected part of good intestinal health is the intestinal lining. The deepest layer of the digestive tract, the intestinal lining can control the way foods are able to pass through the colon without the annoying particles “flee” in the blood circulation. “The bone broth is rich in collagen, glycine and glutamine”, explains English, noting that each of these nutrients plays an important role in maintaining the integrity of the intestinal lining.
