what are the best foods to eat for a healthy gut?
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['Yoghurt. Live yoghurt is an excellent source of so-called friendly bacteria, also known as probiotics. ... ', 'Kefir. This probiotic yoghurt drink is made by fermenting milk and is packed with good bacteria. ... ', 'Miso. ... ', 'Sauerkraut. ... ', 'Kimchi. ... ', 'Sourdough. ... ', 'Almonds. ... ', 'Olive oil.']
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['B Vitamins. Found primarily in fatty fish, dairy products, leafy greens and meat, B vitamins help the body create red blood cells and gain energy from food. ... ', 'Iron. Iron supports the good bacteria in the gut. ... ', 'Vitamin C. ... ', 'Selenium. ... ', 'Vitamin D. ... ', 'Zinc. ... ', 'Magnesium.']
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Both squash and pumpkin also appear to be beneficial for a healthy intestinal ecosystem, despite containing lectins, which are supposedly bad for the gut. Legumes, banned on a lectin-free diet as well, are a valuable source of protein and provide a wide variety of healthy phytochemicals.
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They are excellent sources of dietary fiber, protein, B vitamins and many other important vitamins and minerals. There is good evidence that they can help reduce blood sugar, improve cholesterol levels and help maintain a healthy gut.
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Proper supplements are also a key in improving and promoting good gut health. Apple cider vinegar and digestive enzymes before meals and Betaine HCL help with stomach acid and vitamin absorption. Turmeric and Krill Oil help with inflammation.
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['Fresh fruit. The best choices are fruit that is refreshing, easy to eat and high in water content. ... ', "Yogurt. It's easy to eat and promotes healthy digestion. ... ", 'Hot or cold cereal. ... ', 'Peanut butter or cheese. ... ', 'Whole grains. ... ', 'Meats and poultry. ... ', 'Eggs (cooked).']
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['Heart health. Share on Pinterest Eating fish provides omega-3 fatty acids, some of which are integral for healthy living. ... ', 'Cancer. A pescatarian diet may also protect people against colorectal cancers, or cancers that affect the colon and rectum. ... ', 'Diabetes and inflammation.']
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To combat leaky gut, eat foods that promote the growth of healthy gut bacteria, including fruits, cultured dairy products, healthy fats, lean meats, and fibrous and fermented vegetables.
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Summary Leeks are a good source of soluble fiber, which feeds the beneficial bacteria in your gut. In turn, these bacteria reduce inflammation and promote digestive health.
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Healthy adults can consume anywhere up to 20 billion CFUs of probiotics from food or supplements daily; there's a wide range because everyone's microbiome is different. To keep your gut in shape, work more fermented foods into your diet. If you want to add a supplement, ask your doctor for brands she recommends.
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Many foods, including fruits, vegetables and whole grains, naturally contain prebiotic fiber. A lack of them in the diet may be harmful to your overall digestive health ( 20 ). Foods high in prebiotics include: Lentils, chickpeas and beans.
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2. Gummies and gelatins. These candies are high in sugar and should definitely be consumed in moderation, but gelatin has multiple proven benefits for your gut health.
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['Fatty Fish. Fatty fish is one of the healthiest foods on the planet. ... ', 'Leafy Greens. Leafy green vegetables are extremely nutritious and low in calories. ... ', 'Cinnamon. Cinnamon is a delicious spice with potent antioxidant activity. ... ', 'Eggs. Eggs provide amazing health benefits. ... ', 'Chia Seeds. ... ', 'Turmeric. ... ', 'Greek Yogurt. ... ', 'Nuts.']
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A long-time gut-healthy food, oats are a source of prebiotic fiber that those live probiotics use to promote their growth. Think of prebiotics as 'probiotic boosters. ' Including both types in your diet ensures that you are covering all bases when it comes to being good to your gut.
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Yet another reason to keep eating your veggies; they help you have healthy poops. "A high-fiber diet is good for colon health as it helps bulk up the stools and draws water into the colon to help pass soft stools," Dr. Caguiat says.
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Why it's good for you: Cheese lovers, rejoice: cottage cheese is a great pick for your gut. As with other fermented foods, cottage cheese often delivers probiotics (check the package labels for live and active cultures), and it's high in calcium, which is important for strong bones.
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Water chestnuts are a great source of fiber and provide 12% of the daily fiber recommendation for women and 8% for men. Research shows that eating plenty of fiber may help promote bowel movements, reduce blood cholesterol levels, regulate blood sugar levels and keep your gut healthy ( 3 ).