We now know that a healthy gut is essential to a healthy metabolism, active brain, and a strong immune system. Poor gut health may increase the risk of developing many serious health conditions like cancer, obesity, and diabetes. I have compiled nine gut-friendly foods that can naturally improve the health of your digestive tract.
1. Yogurt
Yogurt is an excellent source of gut-friendly bacteria, also known as probiotics. Yogurt naturally contains lots of probiotic bacteria such as Lactobacillus acidophilus and Lactobacillus casei that strengthen the digestive tract. Some yogurts also have added probiotics.
Yogurt is easier to digest than milk. The enzymes involved in the fermentation process used to make yogurt break down lactose and other substances in the milk into smaller compounds, which can be readily absorbed and used by the body.
2. Brussels sprouts
The Brussels sprout is a type of cabbage, grown for its edible buds. Much more than a festive staple, they contain soluble fiber that good bacteria in your gut like. The fiber help regularise your bowel and eliminate toxic substances in the intestine. Brussels sprouts contain sulfur compounds that help combat unhealthy bacteria in the stomach.
3. Ginger
Ginger root or ginger is widely used as a spice and in traditional medicine in many parts of the world. It is available as a fresh and dried root, as ginger powder and ginger oil. Fresh ginger stimulates the digestive system to keep food moving through the gut.
Ginger helps relieve nausea and is safe in pregnancy. Add freshly grated ginger to stir-fries, curries, and soups. Ginger tea is a tasty, slightly spicy drink for warming up you on a cold day. It soothes upset stomachs and eases indigestion.
4. Garlic
Garlic has been used as a food flavoring ingredient in many cuisines. Garlic is a species in the onion genus, Allium and it originated from Central Asia. It is known for its medicinal properties for thousands of years. It is an excellent source of vitamin C, vitamin B6, and zinc.
Garlic contains sulfur compounds that may help prevent many diseases. Antibacterial and antifungal properties of garlic can help keep harmful gut bacteria under control and help balance the microbial environment in the gut.
5. Bananas
Bananas are one of the world’s healthiest fruits. They are high in fiber, which can help regularise your bowel movements. One banana can provide approximately 10 percent of your daily fiber requirement. The fiber helps gut flora to multiply and live longer.
Some people think bananas make you constipated, that is not true. You can read my article about do bananas cause constipation here.
6. Sweet potatoes
Sweet potatoes are one of the healthiest vegetables known to our ancestors. They are easy to cultivate and store. They contain plenty of vitamins, minerals, and dietary fiber. Sweet potatoes are easily digestible and suitable for people of all ages.
The high fiber content and quick digestibility of sweet potatoes help gut health by regularising your intestinal motility and relieving constipation. Sweet potatoes can be eaten boiled, baked or fried in a pan with cooking oil. Read more about sweet potatoes for constipation.
7. Eggplant
Eggplant or brinjal is a plant species in the nightshade family Solanaceae. Eggplant is grown worldwide for its edible, purple fruit. The spongy, absorbent fruit is used in several cuisines. Although most eggplants are purple and oval to pear-shaped, you can occasionally find white, lavender or striped sausage-like types.
Eggplant is a good source of dietary fiber, vitamin B6 and antioxidants. The high fiber content of eggplant makes it gut-friendly. Eggplant can be fried, baked, boiled, steamed or grilled. It can be used in casseroles, layered vegetable dishes, curries or stuffed with meat and rice.
There are numerous species of bacteria living in your intestines. Each species plays a different role in your health and requires different nutrients for growth. Eating a diverse range of foods help make these good bacteria happy and keep your gut and body healthy.