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Good gut health is essential for overall wellness\u2014it affects digestion<\/a>, immunity<\/a>, and even mental health<\/a>. And, no matter your weight or health goals, understanding how to support your digestive system with a healthy diet can be a game-changer.<\/p>\n According to gastroenterologist and MyFitnessPal’s scientific advisor Dr. Janese Laster, what you eat plays a big role in determining the health of your gut. The best foods for gut health can help it thrive (more on that in a minute!), while others may do damage.<\/p>\n First things first: not everyone needs to improve<\/em> gut health\u2014if you eat a balanced, diverse diet<\/a>, your gut may already be thriving! But maintaining gut health does require a healthy dose of consistency. And if you’re worried about your gut health, there are some symptoms you can look out for.<\/p>\n \u201cSymptoms can vary from person to person but some include chronic fatigue, skin problems, mood disturbances, autoimmune conditions, bowel disturbances, and even unintended weight loss or gain. It\u2019s always important to work with a healthcare professional for a proper evaluation and treatment,\u201d says Dr. Laster. <\/p>\n Your gut microbiome<\/a>\u2014including all the good and bad bacteria\u2014tend to balance each other and lead to good health. But sometimes, this balance slips. That\u2019s when you can get infections<\/a> and other gut health conditions. When launching your gut health journey, it\u2019s important to remember that it\u2019s not an overnight fix. You\u2019ve got to be in it for the long game. <\/p>\n \u201cFocus on improving your diet,\u201d says Dr. Laster. \u201cEat more fiber, stay hydrated, and limit processed foods and alcohol. It\u2019s also important to manage your stress, exercise frequently, and get enough sleep.\u201d<\/p>\n If this sounds like a lot, don’t worry! You don’t have to change everything all at once to get a healthy gut microbiome. Instead, choose one (or a couple) of Dr. Laster\u2019s top gut-friendly foods to add to your diet, then build on that over time.<\/p>\n Bonus: We created a gut health nutrition plan in collaboration with Dr. Laster. It\u2019s available for FREE in the MyFitnessPal app<\/a> on May 14, 2024.<\/p>\n Here are seven food categories Dr. Laster recommends when incorporating gut-friendly food into your diet. <\/p>\n Greek yogurt contains a high concentration of friendly bacteria<\/a>, also known as probiotics. <\/p>\n \u201cProbiotics are live organisms that help break down food more efficiently, aid in nutrient absorption<\/a>, and promote a healthy balance of bacteria in the gut,\u201d explains Dr. Laster. \u201cBecause of this, they can help strengthen the digestive system and assist in improving or sustaining gut health.\u201d<\/p>\n Greek yogurt can be enjoyed as a standalone snack or as a component of various dishes, both savory and sweet. Consider adding a drizzle of honey for natural sweetness and a sprinkling of nuts for that satisfying crunch and a boost of healthy fats.<\/p>\n Many spices are not only tasty, they\u2019re also good for your gut.<\/p>\n All of these gut-friendly spices also contain polyphenols<\/a>, which are compounds that help stop cell damage\u2014supporting the health of your gut lining\u2014and may help fight off pathogens<\/a> like bad bacteria. <\/p>\n Whole grains are rich in dietary fiber, which are considered pre<\/em>biotics and act as a source of fuel<\/a> for the beneficial bacteria living in your gut. <\/p>\n \u201cUnlike probiotics, which are live organisms, prebiotics are non-digestible parts<\/a> of food that reach the colon intact and ferment,\u201d explains Dr. Laster. \u201cThey provide nourishment for the probiotic bacteria and help them to grow and thrive<\/a>. This symbiotic relationship supports a healthy digestive system, enhances the absorption of minerals<\/a>, and contributes to immune function<\/a>.\u201d <\/p>\n Some of the more common whole grains are whole oats, brown rice, and whole-wheat flour. You can find many store-bought breads and oats full of these healthy grains. To keep your diet diverse, add other grains like farro, spelt, and quinoa whenever possible.\u00a0<\/p>\n Fun fact: <\/strong>Only about 5% of Americans<\/a> eat enough fiber. MyFitnessPal<\/a> makes it easy to track your daily fiber intake and get closer to a healthy goal!<\/p>\n Like whole grains, legumes\u2014think: lentils, peas, chickpeas, beans, and peanuts\u2014are a rich source of dietary and prebiotic fiber. <\/p>\n Most of the prebiotic fiber in legumes comes from resistant starches<\/a>. <\/p>\n \u201cYour upper GI tract can\u2019t break these starches down,\u201d says Dr. Laster. \u201cInstead, they reach the large intestines\u2014also known as your colon\u2014fully intact and are used as a fuel source<\/a> by beneficial bacteria.\u201d<\/p>\n If you don\u2019t currently eat a lot of legumes, gradually introduce them to your diet to allow your digestive system to adjust to the increased fiber intake. A good starting point is about half a cup of cooked legumes per day, increasing the amount slowly over time. It’s also important to drink plenty of water to help manage the fiber’s effects on your digestion!<\/p>\n Tofu and miso are fermented foods made from soybeans. These foods have natural bacteria<\/a> like Lactobacillus<\/em> and Bifidobacterium<\/em> species\u2014both of which also appear in yogurt. Adding fermented soybeans to your diet can boost your healthy bacteria and help support your overall gut and brain health<\/a>.<\/p>\n Miso and tofu are just two of these gut-health probiotics. You might also like the health benefits of fermented soybean foods like tempeh, natto, or douchi.\u00a0<\/p>\n You might also like Chia seeds, hemp seeds, and nuts like cashews, pine nuts, and pistachios are excellent sources of dietary fiber and prebiotics<\/a>. This makes them perfect for your gut microbiome. <\/p>\n [As Dr. Laster explains, \u201cNuts and seeds give your intestines a healthy dose of prebiotic fiber. Your gut bacteria use this fiber to help protect the intestinal lining<\/a>\u2014among other gut benefits.\u201d] Adding nuts and seeds to your microbiome diet gives your gut bacteria some delicious variety. Your taste buds will thank you, too.<\/p>\n Along with other healthy foods, reach for plenty of fruits and vegetables chock full of healthy, gut-loving fiber. <\/p>\n \u201cThe best fruit for digestion should balance fiber with sugar content,\u201d says Dr. Laster. That\u2019s why it\u2019s better to eat the whole fruit instead of drinking fruit juice<\/a>. <\/p>\n Some excellent fiber-rich fruits include raspberries, blackberries, guava, pears, and wild blueberries. <\/p>\n Some vegetables with plenty of fiber include Brussels sprouts, artichokes, green peas, pumpkin, turnips, parsnips, peppers, and mushrooms. <\/p>\n Finding some of the best foods for gut health can be as simple as exploring the grocery store aisles. There\u2019s a colorful world of foods ready to nourish your gut and boost your health.\u00a0<\/p>\n To check your progress, use\u00a0MyFitnessPal<\/a> to log your meals and track your fiber intake. You can see your fruit and veggie intake with Weekly Insights, a handy feature to help you on your gut health journey. It\u2019s time to build that healthy diet!\u00a0<\/p>\n The post 7 of the Best Foods for Gut Health, According to a Gastroenterologist<\/a> appeared first on MyFitnessPal Blog<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":" Good gut health is essential for overall wellness\u2014it affects\u00a0digestion,\u00a0immunity, and even\u00a0mental health.What Is the Fastest Way To Improve Gut Health?<\/strong><\/h2>\n
Top 7 Foods for Gut Health Recommended by a Gastroenterologist<\/strong><\/h2>\n
1. Greek yogurt<\/strong><\/h3>\n
2. Gut-friendly spices<\/strong><\/h3>\n
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3. Whole grains like quinoa and oats<\/strong><\/h3>\n
4. Legumes<\/strong><\/h3>\n
5. Miso and tofu<\/strong><\/h3>\n
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6 Health Benefits of Miso ><\/strong><\/a><\/p>\n<\/div>\n<\/div>\n<\/div>\n6. Nuts and seeds<\/strong><\/h3>\n
7. Fiber-rich fruits and vegetables<\/strong><\/h3>\n
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\nThe post 7 of the Best Foods for Gut Health, According to a Gastroenterologist appeared first on MyFitnessPal Blog.<\/p>\n","protected":false},"author":1,"featured_media":18586,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":""},"categories":[20,1,21,22,19],"tags":[],"_links":{"self":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/18584"}],"collection":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/comments?post=18584"}],"version-history":[{"count":3,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/18584\/revisions"}],"predecessor-version":[{"id":18590,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/18584\/revisions\/18590"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media\/18586"}],"wp:attachment":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media?parent=18584"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/categories?post=18584"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/tags?post=18584"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}