Feeding the Gut – Best foods to eat for gut health

Within the billions of bacteria that fill the intestinal tract, there are more than 1,000 species of bacteria, as well as millions of genes. Yet everyone’s microbiome is different, a fact that deepens the mystery surrounding the state of the tiny nature within us.

Although genetic research has been taking place for hundreds of years, scientists have recently begun to explore the complex relationship between intestinal health, diet, immune response, and disease.

For some time, microbiology has been forced to study what scientists can grow on board. With the development of these molecular tools (e.g., 16S rRNA gene function, complete improvements in nucleic acid sequencing technology, etc.), scientists can study microorganisms without growing them in a laboratory bottle.

The link between lifelong and intestinal health, in particular, has yielded studies linking microbiome formation to many diseases, including obesity, neurological disorders, painful bowel disease, autoimmune diseases, and sleep disorders.

The astounding complexity of the intestines and their importance to our health is the subject of a number of researches in the medical community. Numerous studies over the past two decades have shown a link between intestinal and immune health, mood, mental health, autoimmune diseases, endocrine disorders, skin conditions, and cancer.

At one time, our digestive system was regarded as a “simple” body system, which was made up of a single long tube that passed through our food, absorbed and excreted.

The term “gut microbiome” refers directly to the microorganisms that live in your gut. Humans have about 300 to 500 species of bacteria in their digestive tract. While some small things are harmful to our health, many are of great benefit and are essential for a healthy body.

Interestingly, the food you eat greatly affects the types of germs that live inside you. Here are 10 scientifically designed ways to improve your stomach bacteria.

Eat a variety of foods

There are 100 different types of bacteria in your gut. Each type plays a different role in your life and requires different nutrients in order to grow. In general, a variety of microbiota is considered healthy. This is because the more types of viruses you have, the greater the number of health benefits they can contribute to.

Foods that contain a variety of foods can lead to various microbiota. Unfortunately, Western diets are not very different and rich in fat and sugar. In fact, it is estimated that 75% of the world’s food production is produced from just 12 species and 5 species of animals.

However, the diet in some rural areas is very diverse and rich in different plant sources. A few studies have shown that gut microbiota differences are significantly greater in people from rural regions in Africa and South America than in those from Europe or the US.


Eating a variety of foods rich in whole foods can lead to a variety of microbiota, which benefits your health.

Have lots of vegetables, legumes, beans, and fruit

Fruits and vegetables are the best sources of nutrients for a healthy microbiota.

They are high in fiber, which your body cannot digest. However, fiber can be digested by certain bacteria in your stomach, which promotes its growth. Beans and legumes also have a very high fiber content.

Other high-fiber foods that are good for your stomach bacteria include:

  1. Raspberries
  2. Artichokes
  3. Green peas
  4. Broccoli
  5. Beans (kidney, pinto, and white)
  6. Whole grains

One study found that following a diet high in fruits and vegetables inhibited the growth of certain pathogens.

Apples, artichokes, blueberries, almonds, and pistachios have all been shown to enhance Bifidobacteria in humans.

Bifidobacteria are considered beneficial bacteria, as they can help prevent intestinal inflammation and improve bowel health.


Many fruits and vegetables are high in fiber. Fiber promotes the growth of beneficial gut, including Bifidobacteria.

Eat boiled foods

Boiled foods are foods that have been altered by germs.

The fermentation process usually involves bacteria or yeast that convert sugar into food into organic acid or alcohol. Examples of processed foods include:

  1. Yogurt
  2. Kimchi
  3. Sauerkraut
  4. Kefir
  5. Kombucha

Many of these foods are rich in lactobacilli, a type of bacteria that can help your health.

People who eat a lot of yogurts appear to have more lactobacilli in their gut. These people also have a few Enterobacteriaceae, a bacterium associated with inflammation and many chronic diseases.

Similarly, many studies have shown that the use of yogurt can be beneficial in altering bacteria in the gut and improving symptoms of lactose intolerance in children and adults.

Certain yogurt products can also reduce the number of certain pathogens in people with irritable bowel syndrome.

Two studies have shown that yogurt also improves the function and structure of the microbiota.

However, it is important to note that many yogurts, especially spicy yogurt, contain high levels of sugar.

Therefore, the best yogurt you can eat is clear, natural yogurt. This type of yogurt is made only from a mixture of milk and bacteria, sometimes called “the original culture.”

In addition, boiled soy milk can promote the growth of beneficial bacteria, such as Bifidobacteria and lactobacilli, while reducing the number of other pathogenic bacteria. Kimchi can also benefit from bowel movements.


Boiled foods, especially plain, natural yogurt, can benefit the microbiota by increasing its activity and reducing the number of germs that cause intestinal infections.

Avoid too many sweet foods

Artificial sweeteners are widely used as sugar substitutes. However, some studies have shown that it can adversely affect the gut microbiota.

One study in mice showed that aspartame, an artificial sweetener, reduced weight gain, but also increased blood sugar and insulin response.

Aspart-fed mice also had Clostridium and Enterobacteriaceae high in their gut, both of which were associated with disease when present in very high doses.

Other studies have found similar results in mice and humans. It has shown a change in the microbiota made of artificial sweets that have negative effects on blood sugar levels.


Artificial sweeteners can adversely affect blood sugar levels due to their effects on gut microbiota.

Eat prebiotic foods

Prebiotics are foods that promote the growth of beneficial bacteria in the gut. Primarily a fiber or complex carbs that can be digested by human cells. Instead, certain types of bacteria break down and use up fuel.

Many fruits, vegetables, and whole grains contain prebiotics, but they can be found alone. Resistant starch can be prebiotic. This type of starch does not fit into the small intestine. Instead, it passes into the large intestine where it is broken down by microbiota.

Numerous studies have shown that prebiotics can promote the growth of many healthy bacteria, including Bifidobacteria. Most of these studies are done in healthy people, but other studies have shown that prebiotics can help those with certain diseases.

For example, certain prebiotics can lower insulin levels, triglycerides, and cholesterol levels in obese people. These results suggest that prebiotics can reduce the risk factors for many obesity-related diseases, including heart disease and diabetes.


Prebiotics promote the growth of beneficial bacteria, especially Bifidobacteria. This can help reduce the symptoms of metabolic syndrome in obese people.

Breast milk for at least six months

The baby’s microbiota begins to grow well at birth. However, some recent studies suggest that babies may be exposed to certain germs before birth. During the first two years of life, the baby’s microbiota continues to develop and is rich in beneficial Bifidobacteria, which can digest the sugar in breast milk.

Numerous studies have shown that formula-fed infants have mutated microbiota with Bifidobacteria smaller than infants who are breastfed. Breastfeeding is associated with low levels of allergies, obesity, and other diseases that can be caused by gut microbiota differences.


Breastfeeding helps the baby develop a healthy microbiota, which can help protect against certain diseases in later life.

Eat whole grains

Whole grains contain a lot of fiber and non-digestible carbs, such as beta-glucan. These carbs do not enter the small intestine but make their way to the large intestine.

In the large intestine, they are broken down by microbiota and promote the growth of certain beneficial bacteria. Whole grains can promote the growth of Bifidobacteria, lactobacilli, and Bacteroidetes in humans.

In these studies, whole grains also increase feelings of fullness and reduce inflammation and risk factors for heart disease.


Whole grains contain undigested carbs that can promote the growth of beneficial bacteria within the gut microbiota. These changes in the intestinal flora can improve certain aspects of metabolic health.

Eat plants based diets

An animal-based diet promotes the growth of a variety of intestinal bacteria rather than plant-based foods. Numerous studies have shown that vegetarian diets can benefit gut microbiota. This may be due to its high fiber content.

Some small studies have found that eating vegetables led to reduced levels of pathogens in obese people, as well as weight loss, inflammation, and cholesterol levels. Some studies have found that eating vegetables significantly reduces the risk of bacterial infections, such as E. coli. Coli.

However, it is not clear that the benefits of eating vegetables in gut microbiota are simply due to the lack of meat. Also, vegetarians often lead healthier lifestyles than omnivores.


A vegetarian and vegan diet can improve microbiota. However, it is not clear that the positive effects associated with these diets may be due to the lack of meat.

Eat polyphenols

Polyphenols are compounds of plants that have many health benefits, including lowering blood pressure, inflammation, cholesterol levels, and oxidative stress. Polyphenols cannot be constantly digested by human cells. Given that they are not well absorbed, most are heading for the colon, where they can be digested by viruses.

Good sources of polyphenols include:

  1. Cocoa and dark chocolate
  2. Red wine
  3. Grape skins
  4. Green tea
  5. Almonds
  6. Onions
  7. Blueberries
  8. Broccoli

Polyphenols from cocoa can increase the amount of Bifidobacterium and lactobacilli in humans, and reduce the amount of Clostridia. In addition, these changes in the microbiota are associated with lower levels of triglycerides and C-active proteins, a marker of inflammation. The polyphenols in red wine have similar effects.


Polyphenols cannot be properly digested by human cells, but they are well broken down by gut microbiota. They can improve the health effects associated with heart disease and inflammation.

Take a probiotic supplement

Probiotics are living bacteria, usually bacteria, that have some health benefits when used.

Probiotics do not bind the intestines permanently in most cases. However, they can benefit your health by altering the overall structure of the microbiota and supporting your metabolism.

A review of seven studies found that probiotics have little effect on the formation of gut microbiota in healthy individuals. However, there is some evidence that probiotics can improve gut microbiota in certain diseases.

A review of 63 studies found mixed evidence regarding probiotic activity in microbiota mutations. However, their most powerful effects have been shown to restore the microbiota to a healthy state after it has been relaxed

Some studies have also shown that probiotics do not have a significant effect on the overall balance of bacteria in the intestines of healthy people. However, some studies have shown that probiotics can improve the performance of other gut cells, as well as the types of chemicals they produce.


Probiotics do not significantly alter the structure of the microbiota in healthy people. However, in sick people, they can improve the functioning of the microbiota and help restore the microbiota to good health.


Your stomach germs are very important in many aspects of health.

Numerous studies have now shown that disturbed microbiota can lead to many chronic diseases.

The best way to keep a healthy microbiota is to eat a range of fresh, complete foods, especially from plant sources such as fruits, vegetables, legumes, beans and whole grains.

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