Have you had an upset stomach lately? If your tummy hasn't felt as good as it usually does, then it might be due to your gut health. Heartburn, constipation, bloating and even fatigue can often be linked back to gut health. Symptoms like an upset stomach and gas may directly reflect what's happening in your body. Many things can disrupt your gut health, such as illnesses from food poisoning or even changes that come with age. No matter the cause, when your body experiences shifts in its gastrointestinal flora and stomach acids, it can disrupt the good bacteria in your gut and cause unwanted inflammation and symptoms.
Keeping your gut balanced and healthy is crucial for optimal digestion. A healthy gut also helps your body create a healthy inflammatory response and maintain a strong immune system. One of the best ways to heal your gut and get your gastrointestinal biome back on track is through the foods you eat on a daily basis. Eating the right kind of food, especially foods that contain prebiotics and probiotics, can work to strengthen your gut lining and repair your good bacteria.
What are Probiotics?
Probiotics are organisms commonly classified as healthy gut bacteria. They help refill the good bacteria that live in our intestines, keep stomach issues at bay and may even protect our bodies from illness. Maintaining this healthy balance of good gut bacteria is essential for gut health and healing, and those who have a compromised immune system or have been experiencing gut problems will likely benefit from incorporating more probiotic-rich foods into their diet.
What Are Prebiotics?
Similarly, prebiotics are just as essential to a healthy gut. For probiotics to survive in the body, they need a healthy amount of prebiotics to use as an energy source. Think of prebiotics as food (or fuel) for probiotics. Maintaining the right amount of both prebiotics and probiotics will ensure that your gut has enough healthy bacteria to fight off any harmful bacteria that may enter your body.
Now that you understand the critical role of prebiotics and probiotics in the digestive system, let's take a look at some powerful, prebiotic and probiotic-rich foods that can help heal the gut and keep your body running at top performance.
Best Foods for Gut Health
If you're wondering where you can find probiotic-rich foods, you don't have to look very far. Probiotics can be found in a wide variety of foods, especially those that are naturally fermented. When looking for packaged foods that contain probiotics, you'll want to look for those that display live cultures, such as Lactobacillus and Bifidobacterium. Here's ten of our favorite foods to add to your digestive superfoods list!
1. Sauerkraut
A type of fermented cabbage, sauerkraut is often praised for its presumed health benefits, one of which is supporting digestive health! To make fresh sauerkraut, cabbage has to be properly fermented. This process works to convert the natural sugars in the cabbage into carbon dioxide and organic acids, which then produce live bacteria. This bacteria is known as probiotics. These probiotics give the sauerkraut more nutritional benefits than traditional cabbage, and work to replenish your body's intake of healthy gut bacteria, as well as combat inflammation. Aside from probiotics, sauerkraut also carries special enzymes that work to help your body break food down easier, allowing you to absorb more nutrients.
If you're not a fan of eating sauerkraut plain, there are a bunch of delicious recipes you can incorporate it into. This delicious Sauerkraut Rye Bread is one of our favorites and is the perfect loaf to keep on hand at all times!
2. Kefir
Kefir is a tart and tasty drink that is comparable to yogurt. The fermentation process that kefir goes through adds slight carbonation to the drink, along with a collection of good bacteria that aids in digestive symptoms and supports the immune system.
While commonly made from cow’s milk, the process of making kefir turns the lactose into lactic acid, making it a low-lactose drink. With over 30 strains of bacteria and yeast, kefir is a drink that is praised for its digestive-boosting properties. If you're following a vegan diet, don't fret! Kefir can also be produced from non-dairy milk or coconut water, while still providing all of the same benefits.
3. Kimchi
Kimchi is a traditional food that is known as being a nutritional powerhouse. With a complex, strong flavor, kimchi is made with vegetables like cabbage and radishes, garlic, chili peppers, ginger, salt and fish. Created as a way to preserve vegetables during the colder months, it's a staple of Asian cooking. Spicy and sour, this vegetable-based dish contains vitamins, fiber and minerals. “Good” bacteria like Lactobacillus is produced during the fermentation process of kimchi and may have positive effects on the gut. Also known for its low-calorie content, 150 grams of kimchi only contains about 40 calories, making it a great dish to add flavor to your meal without weighing it down.
4. Yogurt
One of the best superfoods for digestion, yogurt naturally contains a large number of probiotic cultures. With the different types of yogurts (and flavors) available on the market today, you might be wondering if yogurt is a health food or a dessert. Like with most foods, the fewer the ingredients, the better. When choosing a yogurt to add to your diet, it's essential to look for one that is low in sugar and high in protein.
If you want to incorporate this superfood into a delicious and healthy breakfast, then we recommend pairing it with a bowl of muesli. Adding plain or vanilla-flavored yogurt to a hearty bowl of muesli is a filling and wholesome way to start your morning!
5. Tempeh
Tempeh is a vegan protein that can be used in a variety of dishes. Fermented, high in protein and plant-based, tempeh is commonly made of soybeans. Unlike other fermented foods, tempeh cannot be eaten raw. However, even when cooked, tempeh is packed with prebiotics that contribute to gut health. We love combining whole-grain brown rice with tempeh for a prebiotic/probiotic heart-healthy meal.
6. Nutritional Boosters
Packed with gut-healthy nutrients and probiotics, Bob's Red Mill Nutritional Boosters top our list of superfoods for digestion. They're a great way to add a nutritious boost to your meals, baked goods and even smoothies. The probiotics in our Nutritional Boosters work to promote digestive health, and when added to smoothies, oatmeal and even yogurt, they can help you start your day off on the right foot.
7. Kombucha
If you're searching for something that you can drink to improve your gut health, then kombucha is the drink for you! A fermented tea, this drink is full of healthy probiotic bacteria. It's delicious when enjoyed on its own or when combined with fruits. Kombucha can even be used in recipes like this delightful Barley and Kombucha Crepe, to add a unique flavor and a boost of nutrients.
8. Olive Oil
Nutrient-dense olive oil is packed with fatty acid polyphenols that are known to benefit gut health. It's a healthy fat that is often absorbed well by the body and a natural ingredient to incorporate into any diet. Use it as a delicious salad dressing or as one of the main elements in a healthy soup; olive oil does not disappoint!
9. Ginger
Fresh ginger is an excellent ingredient that can help to stimulate the digestive system and keep your gut working how it should. Often praised for its anti-inflammatory properties, adding ginger to soups, teas and even smoothies is a great way to increase your intake of digestive foods.
10. Almonds
Almonds contain excellent probiotic properties, making them a great snack choice to help heal your gut from the inside out. High in fiber, healthy fatty acids and nutrients, they're a real treat for your gut bacteria and a great snack to keep you full in between meals. When ground, almonds are turned into a healthy and delicious flour that can be used to make all of your favorite baked goods!
Now that you've studied up on the fantastic benefits of these probiotic-rich foods, we encourage you to start incorporating these ingredients into your diet. If you eat these digestive superfoods regularly and are still worried that you might not be getting enough probiotics, then you may want to look into different probiotics supplements. These supplements are usually located in the refrigerated section of natural food stores and can be in pill or liquid form. To start incorporating these ingredients into your diet, check out our blog for gut health tips and recipes!
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