We’ve gathered a definitive list of the best foods to eat to support your gut.
Understanding Prebiotics
Basically, prebiotic fiber is plant-based dietary fiber that the body doesn’t digest. Instead, these compounds travel to the lower digestive tract, where they act as a food source for the “good bacteria” living there (i.e. the probiotics). If there are no prebiotics, there is nothing for the good bacteria to feed on, and they cannot in turn do their work to support your digestion.
Prebiotics primarily come from plant foods – fruits, vegetables and whole grains. The general consensus is to aim for around 5 grams of prebiotic fiber a day. Don’t be tempted to take too much at first or you risk bloating, gas or discomfort. Start small and increase the dose gradually as your body adjusts.
Understanding Probiotics
You’ve heard of the “good bacteria” in your gut, assisting your digestion. Not only do these helpful little bugs balance any harmful bacteria and improve your immunity, they can be helpful if you suffer diarrhea and can improve everything from your heart health to the quality of your skin.
You can introduce probiotics to your gut by eating probiotic-rich foods such as yogurt, kimchi or sauerkraut, miso or kombucha. The probiotic strains you’re most likely to encounter are Lactobacillus and Bifidobacterium.
Foods Rich in Probiotics
Sauerkraut
Sauerkraut is a traditional food made by anaerobically fermenting salted cabbage. Microorganisms begin to feed on the carbohydrates in the cabbage, releasing carbon dioxide and various acids (which give this food that tangy, fermented taste). It’s these very bacteria that can then populate your gut when you eat sauerkraut, performing the same function in your gut, i.e. helping you more effectively break down the food you eat.
On top of that, cabbage is full of vitamin C, vitamin K, and fiber, but very low in fat, so it’s a healthy food in its own right. Try it on hotdogs, hamburgers or sandwiches, alongside a potato salad, next to a schnitzel, or even on a cheese plate for a treat for your gut.
Kimchi
Kimchi is very similar to sauerkraut, except it hails from Korea and is made including other ingredients like scallions, shrimp paste and plenty of red chilli paste for heat, and a different kind of cabbage. Kimchi can be found in Asian supermarkets or you could make it yourself. Its delicious with rice and tofu, stir fry veggies and an egg, or even on its own.
Miso
This common Asian cooking ingredient is essentially fermented soybean paste that is bursting with beneficial gut bacteria. This savory condiment can also be made from barley or rice, but the soybean variety will add some extra protein to your meals. Traditionally, miso is an excellent soup base or ingredient in sauces and dressings, giving recipes a rich, deep flavor. Only a little is needed – it’s very high in sodium!
Foods Rich in Prebiotic Fiber
Bananas
Bananas – along with foods like oats and shirataki noodles – are rich in a type of fiber called inulin. Bananas are great because they supply good fiber to keep your regular as well as inulin that will feed the beneficial bacteria in your gut.
Ripe bananas are full of fiber, but green, unripe bananas in particular contain high amounts of resistant starch, which are indigestible but can be broken down by your gut bacteria, keeping them happy. You can also find resistant starch in any grains that have been cooked but subsequently cooled, like rice or barley.
Bananas are versatile – have them with nut butters for a bit of protein and fat, eat on top of your oats, yogurt, toast or mixed in with your morning smoothie
Legumes
Legumes (i.e. beans and pulses like chickpeas, lentils, black beans etc.) are high in fiber and are slow to digest in the large intestine. In fact, it’s primarily the gut bacteria that do the work of digesting them, feeding on them via a fermentation process that, unfortunately, produces some gas.
Thankfully, flatulence is likely to decrease significantly the more your body adapts to regularly eating legumes. And a little gas is just evidence that your friendly gut bacteria are working hard for you! There are endless ways to eat legumes, including things like daal, curries, soup, bean burgers, bean salad, chili or even in hummus.
Try adding as many gut-friendly foods to your daily diet to improve your gut health the easy (and delicious) way. It can sometimes be difficult to find time to cook healthy meals, but luckily you can also find probiotics and prebiotics in a supplement such as AEON fulvic acid. AEON even contains vital minerals and nutrients so you can be sure you’re feeding your entire body everything it needs for total wellbeing, inside and out.
