If you are in search of foods to improve gut health, you are one many who would like to try the new diet or supplement for your gut health. Consumer Report 2017 reported that in 2016, consumers spent over $10 billion on digestion related foods and supplement. A lot of people are searching for solutions to improve their gut health.
What foods are helpful for gut health?
Foods that are helpful to improve gut health are grouped under three categories:
- Probiotics
- Prebiotics
- Fiber
Probiotics
Our bodies are full of good and bad bacteria. Probiotics are good bacteria that help to keep your gut healthy. Probiotics also help to keep your digestive system healthy by cleaning out the gut and keep things flowing. After using antibiotics for medical treatment, probiotics help to balance your bad and good bacteria.
There are different types of probiotics and they have different purposes. However, these probiotics are listed under two groups:
- Lactobacillus is the most common type found in yogurt and fermented foods. Usually this type is good to cure diarrhea and some other conditions.
- Biffidobacterium is the next type found in some dairy products like yogurt and cheese. These are friendly bacteria that grow and multiply in the body and have positive health benefits.
You need to check with your health professional which probiotic is beneficial for your body.
Probiotic foods
- Yogurt
- Cheese
- Kefir
- Dark chocolate
Fermented foods:
- Sauerkraut
- Miso soup
- Tempeh
- Pickles
- Kimchi
- Kombucha fermented tea
Prebiotics
Basically, the function of prebiotic is to stimulate growth of certain healthy bacteria that live in your body. According to Kristi King R.D, a spokesman for Academy of Nutrition and Dietics said, prebiotics are food for probiotics. “They’re necessary in order for the good flora to flourish.”
Prebiotics foods:
- Jerusalem artichoke – great source or iron and potassium
- Raw garlic – loaded with maganese, selenium, vitamin B6,and vitamin C.
- Leeks – vitamin K and vitamin C
- Raw and Cooked onions – vitamin C, chromium that boost insulin, and quercetin which fights off free radical.
- Raw asparagus – packed with vitamins A, C, E, K and B6. Also contains minerals like folate, iron, copper, calcium, protein and fiber.
- Wheat flour – protein
- Banana – potassium
Fibers
Fibers can be found in:
- Fruits
- Vegetables
- Beans
- Legumes
- Grains
Fiber supports healthy bowel movements that maintain a healthy gut health and reduces the risks of coronary heart diseases.
Be mindful of the foods you eat everyday. The better your choices for improving your gut health, the happier and healthier you will be. You really are what you eat. You may also read; 60 Best Foods for Gut Health and Digestion: The Best Guide You Ever Need!
Foods Boost Your Energy
Foods boost your energy when they are rich in proteins, fibers and, complex carbohydrates. The combinations of the food provide healthy fuel for your body that lasts for several hours. Unlike sugary foods and snacks, they do not keep you full for a long time.
Eat to boost your energy and health
There is a tendency to use caffeine products like coffee to boost your energy. A cup of mocha for those who need it should be enjoyed. But it should be avoided as an energy booster.
The foods you eat and the timing can make you feel alert. After 8 hours of sleep, your body is starving for nutrients. You should never miss breakfast. you are literally breaking the fast. It could be a drink or an energy bar, but breakfast should be your first meal. According to a research done issued in The Journal of Obesity, participants who ate a protein-packed breakfast ate 26% less at lunch-time.
Eat right food combinations
After eating, you should feel energized. You should not feel bloated or sluggish. Proper food combination will eliminate these problems. Because when your digestive system is off balance, it causes bloating and gas.
In her book, 5 Pieces to the Perfect Healthy Meal Cynthia Sass, Nutritionist and Author talks about the importance of balancing your food. She calls it the 5 piece puzzle, S.A.S.S! Yourself Thin. SASS meaning Slimming and Satiating Seasonings. Sass has published several books on health and proper dieting.
This is a simple suggested guide that will definitely boost your energy.
Some energy boosting foods
- Lemon and water – start your day with a glass of lemon and water.
- All the berries – a smoothie with berries
- Dark chocolates
- Sauerkraut
- Asparagus delicious grilled
- Lentils
- Quinoa
- Cardamon – Asia spice
- Brown rice
- Spinach
- Bananas
- Salmon or tuna
- Sweet potatoes
- apples
- Eggs
- Avocados
- Hummus
- Nuts
- Green Tea
- Leafy green vegetables
- Beets
- Carrots
- Kale
- oatmeal
- Water
Some energy snacks
- Popcorn
- Peanut butter
- Dried fruits
- Energy bars
- Almond
The list for boosting energy food is quite extensive. To be successful when eating these foods, you need to research the combination that is kind to your digestive system.
