If you’re trying to improve your gut health, the first step is to create a diet list. What you eat can affect the amount of good and bad bacteria in your gut microbiome, and an imbalance can lead to a variety of health problems.
To learn more about how dieting affects your gut and which foods to avoid the most, we asked the experts for their opinion. Here’s their opinion:
Effects of diet on gut health
The foods an individual eats directly affect the gut microbiome, which is responsible for a variety of functions, including immunity, digestion and metabolism, among many other processes. Among its adverse health effects, it can contribute to slowed metabolism, indigestion, and weight gain. Mary Wertz, MS, RDN, CSSD, A nutrition consultant at Mom Loves Best explains:
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“The gut microbiome is a complex ecosystem found in our gut. [for] Up to 20-50% of the variation in these microbiota.” Dr. Seifeldin Hakim, MD, Gastroenterologist at Memorial Hellman in Houston.
It is important to maintain the balance between good and bad bacteria, improve the intestinal environment, and prevent the growth of bad bacteria. Eating yogurt boosts your supply of good bacteria and is considered a good source of good bacteria, acting as a probiotic.
Microbiome aside, eating spicy foods can lead to problems with hyperacidity and heartburn, Dr. Hakim adds. can occur and lead to upper abdominal discomfort. High-fiber foods such as vegetables and fruits tend to help with constipation and promote bowel movements, as well as promote the growth of good bacteria.
worst food for gut
So what are the absolute worst foods for gut health? Fried foods such as French fries and other fried foods, including donuts, are extremely detrimental when it comes to gut health.
“These foods are very high in fat, most often contain trans-saturated fats, and have very little health-promoting nutritional value, such as vitamins and minerals,” says Wertz. It is associated with inflammatory markers and is not beneficial in promoting gut health.
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food to eat instead
For a healthy gut microbiome, Wirtz recommends sticking to prebiotic and probiotic foods.
Food sources rich in prebiotics include:
- beans and lentils
- Whole grains such as oats, quinoa, barley, and brown rice
- Fruits such as berries, pomegranates, melons, apples, bananas and citrus
- Vegetables such as lettuce, spinach, kale, broccoli, Brussels sprouts, cauliflower, and chives.
These foods listed are high in fiber and are essentially foods in which the “good” gut bacteria thrive.
Food sources rich in probiotics include fermented foods such as:
- Yogurt
- kefir
- miso
- Tempe
- kimchi
- Sauerkraut
All of the above foods have beneficial microflora (microbes) that enhance the individual’s microbiome.
“A whole food-based diet rich in fiber, probiotics, and essential nutrients is best for your gut. Specifically, fiber-rich foods such as chickpeas and lentils contain prebiotics and It contains a type of fiber called fiber, which stimulates the growth of healthy microorganisms in the body. Beata Rydyger, BSc, RHNa registered dietitian based in Los Angeles.
Legumes are also generally rich in B vitamins, which play an important role in shaping microbiome diversity.
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