A healthy gut digest and absorbs the food you eat so that your body can utilize all of the nutrients. When it comes to absorption of vital nutrients, waste excretion, and protection from harmful microorganisms, your gut wall is critical. Once this wall becomes “leaky” as a result of processed foods, stress, alcohol, drugs, or a microbiota imbalance, predigested materials escape into the bloodstream from the gut and can provoke an inflammatory reaction in the body.
In terms of gut health, there are many approaches to take, and there isn’t one recommendation that works for everyone. Lots of people will say: “eat more fiber!”, but not all fibers are the same, and not everyone has the same tolerance to fiber. You must determine what works best for you!
The Best Gut Healing Foods
Soluble Fiber
Soluble fiber dissolves in water, forming a gel. Although it is critical to your gut and overall health, most people do not consume the recommended dietary allowance (RDA) of 25 to 30 grams a day from food, not supplements. Soluble fiber helps bulk up stools and can be used as a food source for beneficial bacteria in the large intestine. It attracts water into your intestines, softening your stools and promoting regular bowel movements. According to scientific studies, it not only relieves constipation but also helps lower cholesterol and blood sugar levels.
Soluble fiber can be found in different quantities in all plant foods, including:
- legumes (peas, soybeans, lupins, and other beans)
- oats, rye, chia, and barley
- some fruits (including figs, avocados, plums, prunes, berries, ripe bananas, and the skin of apples, quinces, and pears)
- certain vegetables such as broccoli, carrots, and Jerusalem artichokes
- root tubers and root vegetables such as sweet potatoes and onions
- psyllium seed husks (a mucilage soluble fiber) and flax seeds
- nuts, with almonds being the highest in dietary fiber
Insoluble Fiber
Instead of absorbing water, insoluble fibers remain unchanged during digestion promoting a normal movement of intestinal contents. Although this type of fiber is normally well tolerated, some people, especially those with IBS, may experience symptoms when consuming it. Insoluble fiber can be found in fruits with edible peel or seeds, vegetables, whole grains, bulgur wheat, cereals, and brown rice
Sources of insoluble fiber include:
- whole-grain foods
- wheat and corn bran
- legumes such as beans and peas
- nuts and seeds
- potato skins
- lignans
- vegetables such as green beans, cauliflower, zucchini (courgette), celery, and nopal
- some fruits including avocado, and unripe bananas
- the skins of some fruits, including kiwifruit, grapes, and tomatoes
Resistant Starch
Resistant starch is a type of carbohydrate that functions similarly to fiber, is resistant to digestion, and instead nourishes the bacteria at the back end of your Gastrointestinal tract. Some types of resistant starch (RS1, RS2, and RS3) are fermented by the large intestinal microbiota, which benefits human health by creating short-chain fatty acids, increasing bacterial mass, and promoting butyrate-producing bacteria.
Resistant starch comes in four types. The final amount of resistant starch in food is heavily influenced by how foods are prepared.
- Resistant starch type 1 (RS1): found in seeds grains, and legumes and resists digestion because the starch is physically trapped within the food matrix.
- Resistant starch type 2 (RS2): occurs in foods where the starch is consumed raw (raw potatoes, green bananas) or where the granules do not gelatinize during cooking.
- Resistant starch type 3 (RS3): formed when some starchy foods, including potatoes/rice, are cooked and cooled.
- Resistant starch type 4 (RS4): Is formed via a chemical process.
Probiotic Foods
Probiotics are live microorganisms that can be taken through fermented foods or supplements. They help to maintain a healthy balance of gut bacteria and have been linked to a variety of health benefits, including promoting weight loss, supporting your immune function, controlling inflammation. Certain types of good bacteria can also:
- Help in the digestion of food.
- Prevent and Treat Diarrhea
- Balance The Friendly Bacteria in Your Digestive System
- Stop harmful bacteria from multiplying and making you sick.
- Create vitamins.
- Improve some mental health conditions
- Breakdown and absorb medications.
According to a growing number of studies, the balance or imbalance of bacteria in your digestive system has a direct impact on your overall health.