Written by: Kasandra Fultz, B.S., Food City® Dietetic Intern

Eating for Gut Health

Your diet makes an impactful difference on your overall well-being, especially when you incorporate foods that support gut health! The good gut bacteria play a key role in the breakdown of food into usable nutrients. Maintaining a healthy gut is very important for better digestion, improved nutrient absorption, and overall well-being. Supporting your gut with the right foods is one of the best ways you can support your health!

Good Gut Bacteria

Did you know that your gut bacteria can weigh over five pounds? These microbes include both good and bad bacteria, which can be impacted by nutrition, lifestyle, and other factors. Good bacteria thrive off probiotics, prebiotics, anti-inflammatory foods, and more! Probiotics are live bacteria that help you maintain a healthy gut environment. You can find probiotics in foods like kombucha, kefir, kimchi, yogurt, miso, and tempeh! Try incorporating probiotics daily into your diet for a boosted gut microbiome!

Prebiotic Power Picks

Probiotics need fuel, and this is where prebiotics come in! Prebiotics feed the good bacteria, helping them to thrive and flourish. Therefore, ensuring that you are getting prebiotics in your diet is crucial! Some examples of prebiotic-containing foods are Basket and Bushel onions, cabbage, whole grains, chia seeds, berries, bananas, black beans, and more!

Focusing on Fiber

Fiber is another gut superstar! It helps improve digestion by regulating bowel movements, and some fiber can even feed beneficial bacteria in the gut! Foods rich in fiber include chia seeds, flax seeds, kiwi (with the skin), blackberries, avocado, That’s Smart beans, chickpeas, Food Club almonds, and whole wheat grains.

Fuel your Digestion

Approximately 70% of the body’s immune system is located in the gut! Fueling your gut is not only important for good gut health, but it can actually minimize harmful microbes and keep your immune system happy and healthy! Reducing inflammation in the body is another important reason to fuel your gut well. A heathy gut barrier prevents unwanted particles from entering the bloodstream. Often times, these unwanted particles can trigger systemic inflammation! With a happy gut, you can have a healthy you!