Kiwis
Kiwis are famous for helping with digestion. Dr. Gill mentions that their high water content helps add bulk to stool and promotes gut movement. Just two kiwis contain about 6g of fiber and nearly 200mg of vitamin C, which is three times more than an orange. While vitamin C is thought to boost gut health, research is still limited.
Raspberries
Raspberries pack a punch when it comes to fiber. According to nutritionist English, they provide around 8g of fiber per cup. This fiber mainly feeds good bacteria, which aids digestion. Plus, raspberries are rich in polyphenols, compounds that can reduce inflammation in the gut.
Salmon
Oily fish like salmon are great for gut health due to their omega-3 fatty acids. Dr. Gill explains that these fats can change the gut microbiome, enhancing its function. Moreover, consuming fish regularly is linked to a lower risk of cognitive decline, thanks to the gut-brain connection.
Chia Seeds
Chia seeds are a fiber powerhouse, offering about 10g of fiber per tablespoon. Dr. Gill notes that this amount is a third of the daily recommendation of 30g. They also contain essential omega-3s and antioxidants. Notably, chia seeds can hold 15 times their weight in water, which may help with digestion.
Yogurt (with Live Cultures)
Yogurt is a fermented food packed with beneficial bacteria. Gargano advises checking labels for “contains live and active cultures” to ensure you’re getting the good stuff. Not all yogurt is created equal!
Kefir
Kefir is another fermented option that brings beneficial bacteria to your gut. English suggests choosing varieties from the fridge section without added sugars or heat treatment to keep those bacteria alive.
Kimchi
Kimchi may be bold in flavor, but it’s fantastic for gut health. Dr. Adeyemo points out that this fermented vegetable is rich in natural probiotics that enhance gut bacteria variety, promoting better digestion.
Gut Health Supplements
While whole foods are the best choice, sometimes supplements are beneficial. English explains that if your diet lacks variety, or if you’re stressed or recovering from illness, a good supplement can be helpful.
Dr. Adeyemo clarifies the difference between probiotics and prebiotics. Probiotics support microbial diversity, especially after antibiotics or illness. In contrast, prebiotics nourish the existing good bacteria. Research indicates that synbiotics, which combine both, tend to be more effective.
Always consult your doctor before starting any supplements, especially if you have immune system issues.
Interestingly, gut health has become a hot topic on social media, with hashtags like #GutHealth trending. Many people are sharing their journeys and tips, promoting awareness around digestive health.
For further reading on this topic, check out this research study.
This story originally appeared in British GQ.
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