Did you know that you have trillions of microbes in your gut (large intestine) or your digestive system? Their number is higher than the total cells you’ve in your body. These microbes are essential ones and are not bad for you. However, to keep your gut working healthy and fine, it’s necessary to have a balanced amount of microbes in your soul. Irregular or unhealthy gut health can affect your whole body. The only way to improve your gut health naturally is by eating food that affects your gut positively.
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What is a Gut?
The gut is a bacteria that lives in your gut or large intestine, to be precise. They maintain your digestive system and absorb the energy from food and supply it to your whole body. They break down the food and separate all the waste and energy from the food. The waste passes through your lower body while the power is supplied into your body through blood or cells. Their health is dependent on what they eat and the route of their diet. In healthy scenarios, they develop in a balanced and activate in your gut when you eat food. However, if their health is bad, it can cause a unbalance in the microbes, which is not good for your whole body and cause several disorders, illnesses, and conditions such as:
- Ulcerative colitis
- Irritable bowel syndrome (IBS)
- Crohn’s disease
- Heart diseases
- Chronic Kidney diseases
- Brain tumor.
That’s why it’s important to eat healthy food which is good for your gut health. However, most people don’t know or focus on which food is good for their gut. That’s why in this article, we’ve written ultimately on foods that can quickly improve your gut health.
Probiotics are good bacteria that live in your body. To be precise, they’re yeast that lives naturally in your body and plays an essential role in the overall gut health of your body. Bacteria or yeast is usually considered a harmful thing as something that can make you ill.
Your body is filled with both good and bad bacteria, and probiotics are a good one. They boost your gut health by maintaining a balanced amount of microbes in your gut and making them efficient enough to absorb most of the nutrients. Moreover, they also help your immune system to get stronger and increase the overall efficiency of the nutrients absorption system in your body.
However, talking precisely about gut microbes, probiotics keep them under control. Or you can say probiotics works as a supervisor for gut microbes that keeps them under control and prevents them from getting out of control, making you sick.
Probiotics are obtained by artificial food such as Yogurt, Kefir, Kimchi, and Sauerkraut. They all are converted into probiotic-rich food after passing from a process called fermentation. Fermentation is a chemical process in which molecules such as glucose in the food break down anaerobically.
Whole and Plant-based Diet
Processed foods, artificially flavored foods, artificial food, animal obtained food, and simulants promote the growth of multiple gut bacteria that may cause sickness to your body. However, according to researchers at Harvard, plant and tree-based foods are highly effective against the bad bacteria which develop in your gut.
Moreover, several types of research have proved that those who eat a lot of vegetables in their diet (mostly vegetarians) have the least chances of getting any sickness related to the gut and digestive system.
For example, countries like India and Indonesia, where 80% of the native population are vegetarians, have the least digestive or gut sickness cases. Whereas countries like China and USA have the highest number of issues regarding digestive and gut sickness.
According to PubMed, vegetables, fruits, and all the other kinds of foods obtained from trees and plants are enriched with nutrients and fiber that develop good bacteria in the gut and eliminate the bad bacteria from your body.
All the plants and trees obtained foods are enriched with fiber, Vitamin B, calcium, and folate. All these nutrients are good and essential for your health. Therefore, if you want to keep your gut healthy, don’t forget to eat a lot of green and plants and trees obtained food and try to reduce meat and processed food from your diet as much as you.
Some plants and trees obtained food such as:
- All the Vegetables (including green and non-green)
- All the foods (except acidic fruits such as orange, lemon, grapes, peaches, etc.)
Natural Anti-Inflammatory Foods
Yes, we know you might think inflammation is the essential process of our body. For those who don’t know what inflammation is in our body, it’s a process in which the body releases white blood cells and other anti-bacterial organisms to protect you from harmful external infections.
However, in some cases, your body’s inflammatory system misbehaves and releases the white cells and other anti-bacterial cells even when there’s no infection attack. That’s when the inflammatory system becomes the enemy of your gut and negatively affects your digestive system.
Some daily eaten foods which cause malfunction of the inflation system are:
- Refined processed white foods such as white bread, pastries, white bun, white eggs, and white sugar
- Fried foods
- Processed meat: hot dog and sausage
- Margarine (has very high chances of inflammation)
Some natural anti-inflammatory foods contain nutrients, minerals, and especially Omega-3 that effectively maintain your inflammation system and only cause them to release when needed. Some of them are:
- Fatty fishes (very effective)
- Green tea
- Olive oil
High Dietary Fiber Containing Food
To put it simply, dietary fiber is a non-digestible form of carb that exists in unprocessed raw foods obtained from plants and trees. Two kinds of dietary fiber exist in nature, and both are beneficial for the gut:
- Soluble Fibre: Can dissolve in water
- Insoluble Can’t dissolve in water
Now, you might think fiber has to do with the gut? Just like any other living creature, bacteria in your gut also need to eat something to get the energy to survive in your gut. However, the problem is that nutrients like protein, calcium, vitamins, and other carbs are absorbed in your bloodstream before they make their way to the large intestine, leaving no energy resources for gut bacteria.
This is where dietary fibers come into the ground. Our gut bacteria can digest the fiber. Therefore, dietary fiber works as a fuel to supply the good bacteria in your gut energy to survive and stay healthy.
Some raw foods are extremely rich in fiber and can quickly increase your gut health by providing them the extra fuel to survive:
- Dry fruits
They all are ideal if you want to boost your gut health naturally quickly.
Foods that can destroy your gut health
Now you know which foods are good for your gut health. But before ending the article, let’s take a brief look at the foods which are not good for your gut health. To be precise, you can consume them regularly if you want to destroy your gut health!
Fatty foods simulate the contractions in your gut and make your digestive system misbehave. It stimulates the contraction process in your stomach, which can either slow down the process of digestion and cause constipation, or it can speed up the digestion causing diarrhea. Both are, of course, not good for your digestive system and your body as well.
The effect depends on the type of fatty food and your resistance against the development of cisplatin and diarrhea. However, one negative impact of fatty foods is common in everybody: low gut health. First of all, they don’t contain any fiber, and their simulation negatively affects the gut’s good bacteria. Therefore, try to avoid or eliminate fatty foods from your diet as much as possible; they’re enemies of your digestive and gut health.
Processed foods are just for taste. They don’t contain any nutrition, vitamins, fiber, or anything beneficial for your body. As their name suggests, they’re “processed.” They’re obtained from whole foods, processed in a way that makes them taste good and in addition to other artificial flavors and colors.
However, as a result, all the nutritions, vitamins, calcium, protein, and other beneficial compounds get removed from them during the processing. The left is a piece of food without any nutrition, and they’re only intended to be tasty. But, they do contain calories, cholesterol, and fatty acids, which are not good for your body and gut. They’ve 0% fiber essential for your gut.
Therefore, it’s better to avoid daily intake of processed food in your diet.
The gut is one of the most important organs of your body. It does the most important job: break down the food and supply the energy to your whole body. You can call it a powerhouse that is responsible for providing fuel and power to your body.
However, did you know how efficient your gut will be depending on its health? The more healthy your gut will be, the higher efficiency it’ll provide during the breakdown of the food. However, note that the health of your gut is completely dependent on what you eat and what your diet is.
If you want to get your gut healthier, this article might be helpful for you. We’ve mentioned some of the best foods that can help you boost your gut health naturally in this article quickly!