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5 Effective Foods Boosting Gut Health

Incorporate these simple foods for a healthy gut and improved wellness


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According to data from Google Trends, searches for “gut health” increased by 2900 percent over the last five years. It’s not surprising as an unhealthy gut can contribute to several health problems, including diabetes, high blood pressure, and anxiety. 

There are several symptoms of an unhealthy gut, including upset stomach, including gas, bloating, and heartburn; unexplained weight changes; fatigue; and skin issues like eczema, psoriasis, and acne. To help address these issues, the health experts at superfood supplement store Human Tonik revealed five foods that contribute to a healthier gut.  

1. Ginger 

Ginger is a superfood that has many surprising health benefits. It helps with congestion, reduces heartburn, and promotes weight loss. Ginger also provides relief for an upset stomach and other digestive issues. 

Gingerol, a natural compound found in fresh ginger, is packed with anti-inflammatory and antioxidant properties that help restore gut balance. Ginger also promotes digestion, meaning food doesn’t linger in the gut for extended periods.  

There are plenty of ways to add ginger to your diet. Add chopped ginger to your tea or hot water in the mornings. You can also blend it into a smoothie. If you’d rather take supplements, ginger capsules can be taken daily. 

2. Bananas 

Bananas also can improve gut health. Bananas contain a fiber called inulin, which stimulates the growth of good bacteria in the gut. Inulin is a prebiotic that develops a microbiome and provides fuel for good bacteria to live in your gut. Eating inulin-rich foods can help bacteria perform activities that keep your gut healthy. 

Bananas are also a rich source of fructooligosaccharides, which act as a probiotic and promote the growth of good bacteria in the digestive tract. 

The carbohydrates in bananas are also easily broken down. The fruit is gentle enough to be eaten if you are suffering from stomach issues. It also restores lost electrolytes back into the body. Eating one or two bananas a day seriously improves gut health.  

3. Yogurt 

The first food many correlate with gut health, yogurt is rich in probiotics. Yogurt also aids with gut issues such as bloating.  

Having a proper balance of bacteria in the gut improves digestion and blocks dangerous organisms that cause infections. Yogurt also enhances the immune system and  help your body absorb vital nutrients from food. 

Not all yogurt contains probiotics, so read the label and search for ones that contain live bacteria. High-protein yogurt with minimal sugar is best. 

4. Lentils 

Lentils are a versatile food rich in nutrients such as iron, B vitamins, magnesium, potassium, and zinc, as well as resistant starches, which are brilliant for gut health. 

Resistant starches are carbohydrates that do not break down into sugar and are not absorbed by the small intestine. They pass through most of the digestive system unchanged, usually fermenting in the colon. They decrease the pH level in the colon to help create an environment where beneficial bacteria thrive. 

There are many ways to add lentils to your diet. You can add them to soup, pasta, and salads. You can also bake them with chicken or fish or simply serve them as a side dish. 

5. Almonds 

Almonds are high in fiber, which increases the production of butyrate, a short-chain fatty acid that promotes gut health. Eating a handful of almonds a day improves gut health.  

Butyrate is produced by gut bacteria and supports digestive health. It promotes the growth of villi, microscopic extrusions that line the intestines, and enhances the production of mucin, a gel-like substance that coats the inside of the gut and keeps it healthy.  

However, almonds are high fat, so while a handful of almonds a day is recommended for gut health, only eat them in moderation. Adding almonds to breakfast smoothies or yogurt is a great way to incorporate them into your diet.  

About The Author

Sophia is an intern for Well Defined. She is passionate about journalism and has focused on writing stories covering adoption, sports, and other topics as a staff writer and copy editor for her high school yearbook staff. She has achieved several high school journalism awards for her writing and has aspirations for a successful professional writing career.