The gut microbiome bacteria help break down food for the body to use efficiently.
Gut health is also linked to overall health.
Approximately 70% of the body’s immune system is in the gut.
Alberto Gagliardi / Getty Images
Some foods we eatsuch as yogurt and whole grainscan help promote a healthy gut microbiome.
Along with a mucosal layer, gut microbiota, and the immune system, these cells form thegut barrier.
A rich, diverse microbiota is necessary to withstand external threats.
Aim for about 1838 grams of fiber per day from various sources as a general guideline.
Live cultures are used to make fermented foods.
High heat can kill the beneficial probiotics (live microorganisms intended to have health benefits) in fermented foods.
Mix them in at the end or use them as a topping instead of cooking them on high heat.
Microorganisms in the colon metabolize them.
More research is necessary, butpolyphenolsmay promote helpful gut bacteria and inhibit invasive species.
Sources of omega-3 fatty acids include:
Water
Getting enough liquidsparticularly wateris essential for gut health.
Water helps gut health by:
Adequate water consumption may also be associated with an increased diversity ofgut bacteria.
Foods to avoid for a healthy gut are outlined below.
For example, a whole apple is a better source of fiber than applesauce or apple juice.
Highly processed foods may contain added sugar, salt, and saturated or trans fats.
This can influence gut health.
They may also have additives like emulsifiers and artificial sweeteners.
While food additives are generally considered safe, some studies suggest they can negatively influence the gut microbiota.
These can include yogurts,kombucha, and other probiotic drinks.
Look for versions without added sugar or artificial sweeteners.
One example of this is plain yogurt.
Summary
The microorganisms in our gutcalled the microbiome or microbiotacanaffect our health.
What we eat can impact our gut health.
Getting enough fluids, particularly water, is essential tokeep the gut healthy.
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