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These days, folks are becoming a lot more in-tune with how taking care of their gut can benefit their overall health. But beyond those probiotic sodas that are taking the world by storm, what else should you be consuming to get your gut right? We talked to a nutritionist to find out the best foods to eat for optimal gut health.
"The best way to have a healthy gut is to eat a variety of fruits and vegetables," says Alyssa Smolen, MS, RDN, CDN. The registered dietitian and nutrition content creator explains, "This is because each fruit and veggie provides different nutrients. We need this variety for a healthy gut." Consider adding an assortment of fruits and vegetables to a smoothie to pack a bunch of belly benefits in at once.
Yogurt is one of the most popular probiotics around, and according to Smolen, probiotics are essential since they "contain live bacteria that is good for your gut." Probiotics are beneficial bacteria that support gut health and maintain a healthy balance of gut flora, which is essential for proper digestion and nutrient absorption.
The yogurt section at your grocery store might seem dense and loaded with options, leaving you unsure of which one is best for your belly. Look for yogurt that contains live and active cultures, as these provide beneficial probiotics. Choose plain yogurt with no added sugars or artificial sweeteners, since these can negatively impact gut health. Try making a parfait with raspberries, which are a fiber-rich prebiotic that are great for the gut.
Sauerkraut, which is made from cabbage and salt, becomes rich in probiotics during fermentation. Translation? It's ideal for digestion support and adds good bacteria to your belly. Sauerkraut is also a good source of fiber, which adds even more to the well-being of your stomach. Making your own kraut is easy, and a great way to ensure you're getting the best bacteria since many store-bought sauerkrauts are pasteurized.
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Like sauerkraut, kimchi is fermented cabbage, but with a spicy Korean twist. Kimchi often contains additional ingredients like scallions and radishes for more flavor and color. You can make it at home, and it's delicious as a snack or as an addition to a bowl of ramen.
"Kefir is another probiotic-rich food that can be added to the diet," says Smolen, who suggests making smoothies with it in the morning for an extra boost. The drinkable yogurt's fermentation adds to its abundant probiotics, and it's also a good vessel for overnight oats.
Tofu and tempeh are both good for gut health, but they provide different benefits. Tofu is a good source of protein and contains probiotics. Tempeh, on the other hand, is a fermented food that contains prebiotics, which are a type of fiber that probiotics feed on.
Fiber-rich foods are good for your gut because they help promote a healthy digestive system. According to Smolen, "Making it a point to include fiber in the diet is a crucial aspect to gut health." Smolen also explains that "fiber aids in digestion and helps individuals go to the bathroom more easily." Fiber also acts as a prebiotic, feeding the beneficial bacteria in your gut and promoting a healthy balance of gut flora. Try to include a variety of fiber-rich foods in your diet such as fruits, vegetables, whole grains, legumes, and nuts.
