{"id":28337,"date":"2025-04-17T19:48:36","date_gmt":"2025-04-17T19:48:36","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/28337\/"},"modified":"2025-04-17T19:48:36","modified_gmt":"2025-04-17T19:48:36","slug":"5-gut-healthy-foods-everyone-should-be-eating-according-to-science","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/28337\/","title":{"rendered":"5 gut-healthy foods everyone should be eating, according to science"},"content":{"rendered":"

There\u2019s a lot of buzz about supporting your gut health<\/a>, which impacts your mental <\/a>well-being, colorectal cancer risk<\/a>, and immunity<\/a>. But knowing the importance of gut health is one thing\u2014knowing the best way to feed your gut is another.<\/p>\n

Your gut health refers to how well your digestive system is functioning to break down food, absorb nutrients, and eliminate waste. Within your gut lies the gut microbiome, made up of trillions of microorganisms including bacteria, viruses and fungi. To keep your gut healthy, that bacteria needs to be fed and maintained\u2014which is where a gut-healthy diet comes in.<\/p>\n

Which foods are best for your gut health?<\/strong><\/p>\n

When you think of gut-friendly foods, you may think of fermented foods like sauerkraut and yogurt, which have naturally occurring bacteria that come from the fermentation process.<\/p>\n

Fermented foods are packed with probiotics\u2014live bacteria and yeasts\u2014that naturally live in your body and benefit your health.<\/p>\n

There are actually two main types of foods to support your gut health: probiotics and prebiotics<\/a>. Prebiotics are not alive\u2014but they are crucial to feed your good gut bacteria. They are found in fiber-rich, plant-based foods, and research supports<\/a> their cancer- and chronic disease-fighting properties.<\/p>\n

\u201cThey\u2019re like the fuel,\u201d Amy Bragagnini, RD, national spokesperson for the Academy of Nutrition and Dietetics, told Fortune.<\/a> \u201cTo make a lasting, sustainable microbiome, you need a balance of both [prebiotics and probiotics].\u201d<\/p>\n

Of the gut-healthy foods to choose from, here are science-backed options to help give your gut microbiome a health boost.<\/p>\n

1. Kimchi<\/strong><\/p>\n

Kimchi, a staple of Korean food, is a spicy fermented cabbage, similar to sauerkraut, filled with probiotics. Studies have linked the consumption of kimchi to improved blood sugar regulation<\/a> in prediabetic individuals and improved metabolic health<\/a>. You can find it refrigerated in grocery stores to be used as a flavor-boost in grain bowls or fried rice.<\/p>\n

2. Yogurt and kefir<\/strong><\/p>\n

Since yogurt and kefir are fermented dairy products, they are packed with probiotics and beneficial bacteria produced from the fermentation process. You\u2019ll notice that these dairy products will usually be labeled with \u201clive and active cultures\u201d and a list of the bacteria in them\u2014that\u2019s a good indicator that the yogurt or kefir has the probiotics you\u2019re looking for.<\/p>\n

Additionally, yogurt\u2019s gut-health benefits may help prevent colorectal cancer. A recent study published in the journal Gut Microbes<\/a> found that long-term yogurt consumption\u2014two or more servings per week\u2014was tied to lower rates of proximal colorectal cancer (on the right side of the colon).<\/p>\n

Meanwhile kefir, which is a fermented yogurt drink, is shown to improve<\/a> immune, gastrointestinal, and metabolic health, while also helping to reduce inflammation.<\/p>\n

3. Oatmeal<\/strong><\/p>\n

Whole grains like oatmeal are a great source of prebiotic fiber<\/a> to feed your gut bacteria, which helps to support digestion and an overall healthy gut microbiome.<\/p>\n

A 2005 study<\/a> also found that whole grains reduced colorectal cancer risk in women. Whole grains\u2019 high fiber content, resistant starch, and prebiotics improve the gut microbiome to reduce risk, researchers wrote, while \u201cdiluting potential carcinogens and promoters in the colon and decreasing transit time,\u201d which reduces colon tissue\u2019s exposure to harmful compounds.<\/p>\n

4. Onions and garlic<\/strong><\/p>\n

These alliums are full of prebiotics proven to help gut flora grow and flourish. Studies show<\/a> they may also help to improve symptoms associated with gastrointestinal distress, osteoporosis, atherosclerosis, gastrointestinal disorders, cardiovascular disease and Type 2 diabetes.<\/p>\n

5. Asparagus<\/strong><\/p>\n

Asparagus is one of the most prebiotic-rich foods you can eat. These veggies are packed with beneficial phytochemicals like xylose, inulin, flavonoids, fructans, and saponins. These nutrients, in addition to asparagus\u2019 high fiber content, have been shown<\/a> to promote the growth of certain probiotic bacterial strains.<\/p>\n

For more on gut health:<\/p>\n

This story was originally featured on Fortune.com<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"There\u2019s a lot of buzz about supporting your gut health, which impacts your mental well-being, colorectal cancer risk,…\n","protected":false},"author":2,"featured_media":28338,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4318],"tags":[17061,7954,17059,17058,12756,105,4434,17060,16,15],"class_list":{"0":"post-28337","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-beneficial-bacteria","9":"tag-colorectal-cancer","10":"tag-fermentation-process","11":"tag-fermented-foods","12":"tag-gut-microbiome","13":"tag-health","14":"tag-nutrition","15":"tag-prebiotics-and-probiotics","16":"tag-uk","17":"tag-united-kingdom"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@uk\/114355038162285524","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/28337","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/comments?post=28337"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/28337\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media\/28338"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media?parent=28337"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/categories?post=28337"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/tags?post=28337"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}