Healthy gut: 7 food types to help protect yourself from illnesses

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Healthy gut: 7 food types to help protect yourself from illnesses
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There are about 1,000 types of bacteria present in the human body and around a half of them are crucial for our body to function properly.  This is particularly the case for our gut and our intestinal flora.  However an unbalanced intestinal flora can lead to many illnesses including obesity, cancer and depression etc.  Here are 7 food types that will make your gut healthier.  

1) Eat fruit and vegetables!

Fruit and vegetables are rich in essential nutrients to help keep your gut healthy.  Fibres found in fruit and vegetables are digested by intestinal bacteria which keeps them in good health.

Here are some fruit and vegetables that are rich in fibre.

  • Beans
  • Raspberries 
  • Artichokes
  • Green beans
  • Broccoli 
  • Peas 
  • Lentils 

According to research, a diet that is rich in fibre can prevent the development of certain pathogenic bacteria.

2) Choose foods rich in bifidobacteria

Bifidobacteria are beneficial for our health as they help to prevent intestinal inflammation.  Here are some foods that are rich in bifidobacteria:

  • Apples
  • Artichokes
  • Blueberries
  • Almonds
  • Pistachios 

3) Fermented foods are good for your gut

Fermented foods are modified by microbes, bacteria or raising agents.  The sugar found in foods that are rich organic acids or alcohol is converted.

Here are six types of fermented foods:

  • Yogurt 
  • Kimchi
  • Choucroute
  • Kefir,
  • Kombucha,
  • Tempeh.

What’s more the majority of these foods contain lactobacillus which is a type of bacteria which is indispensable for a healthy intestinal flora.

4) Eat prebiotics foods

Prebiotic foods encourage the growth of essential microbes for the intestine.

Prebiotics can be found in certain fruit, vegetables and wholemeal cereals.  According to scientific studies, some prebiotics can help to reduce insulin, triglyceride and cholesterol levels in people who are obese or suffering from diabetes.

Here are some foods that are rich in prebiotics:

  • Bananas,
  • Mandarins,
  • Pears,
  • Apples,
  • Strawberries.

5) Wholemeal cereals are perfect for a healthy gut

Wholemeal cereals contain both fibres and carbohydrates (beta-glucan).

Once inside the large intestine, these cereals are decomposed and promote the development of some beneficial bacteria for our body, like bifidobacteria, lactobacillus and bacteroidetes.

What is more wholemeal cereals make you feel fuller for longer, reduces inflammation and lowers risks of developing heart related illnesses.

Here is a list of wholemeal cereals that you can chose to eat:

  • Rice,
  • Wheat,
  • Oats,
  • Rye,
  • Quinoa,
  • Millet,
  • Buckwheat,
  • Barley,
  • Kamut.

6) Choose foods that are rich in polyphenols

Polyphenols are naturally found in some foods.  They are vegetable compounds that promote lowered blood pressure, reduces inflammation, cholesterol levels and oxidative stress, according to different studies.

Polyphenols aren’t absorbed easily but most are digested by intestinal bacteria.

Here is a list of foods rich in polyphenol:

  • Cacao and dark chocolate,
  • Red wine
  • Grapes,
  • Green tea,
  • Almonds,
  • Onions,
  • Blueberries,
  • Broccoli.

7) Probiotics are useful at strengthening your gut

Probiotics are living micro-organisms that are able to change the composition of your intestinal flora to make it more resistant to “bad” bacteria.

According to latest research, probiotics can improve the intestinal flora in people who are suffering from illnesses, especially intestinal illnesses.  However they also have many other benefits as well.

Probiotics can be found in foods like fermented dairy products and lacto-fermented vegetables (yogurt, Kefir, tempah, miso etc.) or even in live beer yeast (Saccharomycès boulardii).


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