The gut is the home of trillions of microorganisms, including bacteria and other microbes, which help digest food, synthesize vitamins and provide other essential functions. While some of these microbes are harmful and can cause disease, others are beneficial.
The gut microbiota is a diverse community of microorganisms that live in the human gastrointestinal tract. The gut microbiota is made up of approximately 400 species of bacteria that have been isolated from the digestive system, including:
Bifidobacteria
Lactobacilli
Eubacteria
In the gut, there are many different types of bacteria that work together to keep you healthy. The best part is that they can be easily influenced by your diet — which means you can improve your gut health simply by eating well!
Here are some foods to help boost good bacteria and reduce inflammation in your gut:
Vegetables for gut health
Vegetables are full of fiber and vitamins, which help support a healthy digestive system. They also contain prebiotics, which feed the good bacteria in your gut. Here are some great vegetables to add to your diet:
Fruits for gut health
Fruits provide antioxidants that protect against free radical damage and help keep your immune system strong. Some fruits also have prebiotics, which feed good bacteria and enhance their growth in the body. Here are some of our favorite fruits:
Foods bad for gut health
Processed foods tend to be high in refined carbs and sugar, which can cause inflammation in the body — including in the gut! Eating too much processed food can also lead to weight gain and obesity, which increases the risk of serious diseases like diabetes and heart disease. If you want to keep your body healthy and happy, avoid these foods:
Fruits and vegetables are essential to a healthy diet. They provide vitamins, minerals and antioxidants that protect your body from disease. And they’re a key component in maintaining a healthy digestive system.
If you’re trying to improve your gut health, there are several types of fruits and vegetables you should be eating more of.
Vegetables for gut health
You can’t go wrong with broccoli, Brussels sprouts and cauliflower if you’re looking for foods that help promote good gut health. These vegetables contain fiber and prebiotics that feed beneficial bacteria in your intestines.
Other vegetables that promote good digestion include:
Asparagus
Bell peppers (red, green or yellow)
Brussels sprouts
Cabbage (green or red)
Carrots (orange or yellow)
Cauliflower (white or purple)
Celery stalks
Chives (green onions)
Garlic (raw or fresh)
Fruits and vegetables are essential to a healthy diet. They’re packed with vitamins, minerals, fiber and antioxidants that help fight disease and keep your body running smoothly. But did you know that some fruits and vegetables are considered “gut-friendly”?
Research suggests that certain produce can even help boost the number of good bacteria in your gut, which is great news for your digestive health.
The best way to get more of these foods into your diet is by eating the rainbow — meaning you should eat a variety of fruits and veggies daily. If you’re not sure where to start, here are several fruits that can improve gut health:
Apples. Apples contain pectin fiber, which helps keep bowel movements regular and smooth stools soft. They also have prebiotics (non-digestible carbohydrates) that feed good bacteria in your gut. Raw apples contain more prebiotics than cooked apples do (so opt for raw apple slices instead of apple pie).
The gut is the largest immune organ in the body, so it’s no surprise that a healthy gut can help prevent disease.
The best way to ensure good gut health is by eating a variety of whole foods that are high in fiber and low in sugar. Fiber helps food move through the digestive tract more quickly, which means there’s less time for bad bacteria to multiply.
Fiber also feeds good bacteria in the colon, which improves their ability to produce useful compounds like short-chain fatty acids and vitamin K2.
Here are some of the best fruits and vegetables for gut health:
Cabbage. Cabbage is high in fiber, folate and vitamin K1. A 2012 study found that cabbage juice helped to prevent colitis-associated colon cancer in mice by reducing inflammation and oxidative stress.
The gut is home to millions of bacteria, and these bacteria are essential for proper digestion. When the balance of good bacteria in your gut is disrupted, it can lead to digestive problems, weight gain and even mental health issues.
Both probiotics and prebiotics are important for gut health. Probiotics are live beneficial microorganisms that help keep your digestive system healthy. Prebiotics nourish the good bacteria in your gut by providing food for them to eat.
Fruits and veggies are a great source of prebiotic fiber, which helps maintain healthy levels of good bacteria in your gut. You don’t need to eat a lot of fruit or vegetables to get enough prebiotic fiber; just one serving every day is enough!