The human digestive tract contains trillions of microorganisms, which are collectively referred to as your gut microbiome. This includes many different types of bacteria that benefit you in numerous ways. They aid digestion, help regulate hormones and mood, and are believed to boost your heart, brain, and immune system health. These are the healthy bacteria your body has come to rely on to function properly.
But there are also bacteria in your gut that can make you sick. When these bad bacteria are allowed to flourish, it can lead to a host of problems, chief among them digestive issues, such as irritable bowel syndrome, food intolerances, constipation, diarrhea, acid reflux, and bloating. Unhealthy bacteria may also play a role in obesity and autoimmune conditions like thyroid issues, rheumatoid arthritis, lupus, MS, and type 1 diabetes.
While researchers continue to discover more about various strains of bacteria found in the gut, one thing’s a must: maintaining a healthy balance between helpful and hurtful bacteria – so the good guys keep the bad guys in check. One of the easiest ways to do this is through what you eat.
Foods to Restore Your Gut Health
A well-balanced and diverse diet that is rich in fiber can help you build and empower the army of good bacteria in your gut. Foods you’ll want to regularly include in your diet include:
· Fiber-rich foods: fruits, vegetables, beans, oats, whole grains, brown rice
· Prebiotics: bananas, asparagus, apples, flaxseed, garlic, seaweed
· Probiotics: yogurt, sauerkraut, sourdough, pickled vegetables, kombucha, some cheeses
· Polyphenol-rich foods: green tea, olive oil, dark chocolate, berries, grapes, red wine
In addition, lean protein like eggs, chicken, turkey, fish, and tofu are easily digestible and shouldn’t irritate or inflame your gut.
Foods That Decrease Gut Health
No surprises here: all the usual suspects contribute to an imbalance of your gut microbiome, where bad bacteria can quickly overwhelm the good bacteria. Foods to avoid include those high in sugar or saturated fats, highly processed foods, artificial sweeteners, red meat, and alcohol.
Remember: one of the easiest ways to influence the balance of gut bacteria is through your diet. Choose wisely and your body will reap the rewards. Other lifestyle factors can help, too, such as getting good quality sleep and regular exercise.
Get the help you need to make sure you’re eating as well as you can. Contact registered dietitian Jamie Schlifstein in Boca Raton, Florida, at (561) 558-7786. She can help devise an eating plan to build and balance your gut microbiome so you can be as healthy as possible.