How Can Diet Improve Gut Health?
Seeking expert guidance on enhancing gut health through dietary changes, we turned to nutritionists and dietitians for their professional advice. From eliminating processed foods to choosing probiotic foods with live cultures, here are the top six recommendations these specialists have for those aiming to improve their gut health.
- Eliminate Processed Foods
- Embrace Dietary Diversity
- Limit Sugar and Artificial Sweeteners
- Incorporate Nutrient-Dense Foods
- Include Fermented Foods and Fiber
- Choose Probiotic Foods with Live Cultures
Eliminate Processed Foods
There are many things to consider when it comes to gut health. However, the first thing to do is remove all packaged and processed foods from one's diet, i.e., damaged fats, high-fructose corn syrup. Replace them with whole foods consisting of proteins, vegetables, fruits, complex carbohydrates, and healthy fats. This is a critical piece to good gut health.
Embrace Dietary Diversity
To improve gut health through diet, I emphasize the importance of dietary diversity, which directly impacts microbial diversity. Our diet shapes the gut microbiome, influencing its overall health and richness. Each type of microbe thrives on different foods, meaning a varied and colorful diet is crucial. For example, one type of bacteria might favor bananas, another lentils, and another almonds. This diversity in food sources supports a thriving and balanced gut microbiome, ultimately promoting better gut health.
Limit Sugar and Artificial Sweeteners
Avoid excessive sugar and artificial sweetener intake. These sweeteners can disrupt the balance of gut bacteria and promote harmful bacteria.
Incorporate Nutrient-Dense Foods
Improving gut health through diet involves incorporating a variety of nutrient-dense foods that support a balanced microbiome. Consuming high-fiber foods, such as fruits, vegetables, whole grains, and legumes, promotes the growth of beneficial bacteria in the gut. Fermented foods like yogurt, kefir, sauerkraut, and kimchi introduce probiotics, which are live microorganisms that can enhance gut flora diversity and health. Reducing the intake of processed foods, refined sugars, and excessive alcohol can prevent gut inflammation and irritation. Staying hydrated and incorporating healthy fats from sources like avocados, nuts, and olive oil can also support gut health by maintaining the integrity of the gut lining and reducing inflammation.
Include Fermented Foods and Fiber
I suggest including fermented foods in one's diet to improve gut health. Foods including, but not limited to, kimchi, kombucha, miso, tempeh, yogurt, kefir, and sauerkraut contain live cultures which help promote the growth of 'good bacteria.' For those who are not fond of those particular foods, I recommend including a probiotic supplement to help balance the gut microbiome, promote gastrointestinal health, and regularity.
Eating a fiber-rich diet is also recommended to promote gut health. A diet rich in fruits, vegetables, whole grains, and legumes not only promotes the growth of good bacteria, it promotes bowel health by keeping stool moving through the large intestine.
Choose Probiotic Foods with Live Cultures
One piece of advice I often give to clients looking to improve their gut health through diet is to eat probiotic foods to boost the good bacteria in their gut. Probiotic foods, such as kimchi, kombucha, and kefir, contain live microorganisms similar to the beneficial microbes naturally found in your gut. Incorporating these foods into your diet can help increase your body’s population of helpful bacteria.
When selecting probiotic foods, it's important to look for labels that mention "live, active cultures," which indicate that the bacteria in the food are still alive. For example, if you're buying probiotic sauerkraut, opt for brands that are refrigerated and specifically mention live cultures. Avoid shelf-stable, pasteurized sauerkraut, like the type often used as a hot dog condiment, as it likely doesn't contain living microbes. Living microbes are crucial because they contribute to the community of beneficial microbes in your gut.
While probiotics are also available as dietary supplements, their benefits can be inconsistent, and the American Gastroenterological Association does not recommend them for most digestive conditions without a doctor's supervision. If you decide to try probiotic supplements, it's best to do so under the guidance of a healthcare provider.
