When we say “your guts matter”, it means that healthy guts are responsible for the absorption of nutrients, better digestion, and a healthy immune system. Many diseases can be alleviated by eating plenty of pre- and probiotics which keep our gut healthy. Keep foods on your plate that can strengthen and repair your gut lining. Some of such foods are listed below.
How do Good Bacteria Improve Gut Health?
Probiotics are the good microorganisms that influence gut health. They fight off bed bacteria in the body and strengthen the immunity system. Probiotics or healthy bacteria in the gut control the harmful bacteria and initiate the growth of a variety of strains of other good bacteria. Your gastrointestinal tract, noose, genitals, and skin are the places where good bacteria live.
Good bacteria or probiotics treat and prevent any disbalance of good and bad bacteria in the gut, which is known as dysbiosis. They initiate the growth of beneficial bacteria where there is a deficit of such. Probiotics are recommended to maintain the balance of good bacteria in stomach whenever there is a condition of dysbiosis. They can be consumed daily through natural food and supplements for personal wellness. The health of the gut also affects the different parts of the body. Thus a healthy gut is responsible for restoring reduced inflammation, facilitating smooth bowel movement, and strengthening the overall immunity. Good bacteria in stomach help in restoring gut health which gets affected due to mental stress and a bad lifestyle.
Foods that Promote Good Gut Bacteria in Your Stomach
-
Sauerkraut
Sauerkraut is fermented cabbage which is low in calories and has high fiber content and helps in generating good bacteria in stomach. Consuming sour white cabbage helps in preventing indigestion, and bloating and facilitates smooth functioning of the digestive system. Sauerkraut contains probiotics, enzymes, and lactic acid bacteria which restrict toxins from entering the body, break the food which makes it easier to digest, reduce inflammation, and support the immune system.
-
Asparagus
Asparagus has prebiotic properties and is rich in indigestible fiber insulin, vitamin B, flavonoids, water, rutin, vitamin C, and polyphenols. It acts as a food for bifidobacteria and lactobacilli which are healthy bacteria in the guts. It also acts as an inflammation-fighting oxidant. Cooked asparagus helps in improving the digestive system by reducing inflammation in the colon. The flavonoid in asparagus gives comfort from hangover symptoms and the rutin flavonoid helps with anti-inflammatory problems.
-
Pineapple
Pineapple contains bromelain which is an enzyme that helps in breaking down food particles into smaller peptides, thus initiating better digestion. Bromelain has many health benefits such as reducing inflammation and pain throughout the body, helping with the digestive system and preventing constipation, and saving and protecting the gut lining by reducing the production of pro-inflammatory cytokines. Other than bromelain, it is also rich in fiber and water content.
-
Bone Broth
Bone broth repairs and strengthens the inner lining of the stomach, reduces permeability, improves immunity, and reduces inflammation, initiates the growth of probiotics, improves digestion, controls dysbiosis, and saves from ulcer. The minerals that it contains such as collagen, gelatin, amino acid proline, arginine, and glutamine have healing properties and improve overall health.it contains amino acid and glycine which helps with gut integrity.
-
Kimchi
Kimchi has probiotic properties that enhance gut integrity. It is made out of fermenting vegetables which not only makes it savory on the taste buds but also makes it highly nutritious for the guts. Kimchi is rich in fiber, increases stomach acid, and contains powerful antioxidants that help detoxify the body. Kimchi being high in sodium content should be consumed at limit. Besides, kimchi is rich in vitamins, calcium, iron, phosphorus, selenium, and other minerals.
-
Ginger
Ginger contains magnesium, potassium, copper, vitamin C, and manganese. It is a great source of antioxidants and helps in digestion, prevents bloating, prevents gut problems, relieves nausea, and relaxes the stomach. It doesn't only give a powerful taste kick to your cooking but also is a powerhouse of nutrients.
-
Apple Cider Vinegar
Apple cider vinegar helps in digesting food by breaking it down and maintains the immune system and healthy gut flora. It initiates the secretion of the digestive juices and increases the production of stomach acid which helps indigestion. It helps eradicate the unhealthy bacteria in the gut and excess yeast in the body through its antimicrobial and antiviral properties. It contains both properties of pre and probiotics, and increases the acid in the stomach which helps in preventing bloating and gas.
Read Also: how to maintain good gut health by balancing your gut microbiome
The Benefits of Having Good Bacteria in Stomach
A healthy gut has a positive effect on the digestive system. Such benefits are:
- Break down and absorb nutrients and medications from the food we consume
- Results in the production of other nutrients
- Strengthen the immune system to identify and eliminate the bad microbes
- Breaks down and recycles bile to facilitate better digestion
Besides maintaining the digestive system, good bacteria also affect the gut-brain axis where the gut interacts with the brain, endocrine system, immunity system, and nervous system. Gut health influences :
- Fatigue and mental accuracy
- Pain tolerance and mood swing
- Fat storage, metabolic health, and blood sugar level
- Response to immunity and inflammation
How Stress Affects Good Gut Bacteria
Stress adversely affects the gut as the brain intimately communicates with the gut via the gut-brain axis. During stress, stress hormones, along with cortisol, are secreted and can skew the population of gut bacteria from beneficial to harmful.
Effects of Stress on Gut Bacteria:
-
Decreases Healthy Bacteria: Chronic stress reduces the number of healthy bacteria, causing an imbalance called dysbiosis.
-
Increases Harmful Bacteria: Stress can increase the growth of evil bacteria, leading to indigestion and inflammation.
-
Weakens Gut Lining: Too much stress weakens the lining of the gut, and toxins and bacteria seep through into the bloodstream, a syndrome known as leaky gut syndrome.
-
Slows Digestion: Stress affects gut motility, leading to problems such as bloating, constipation, or diarrhea.
-
Decreases Immune Function: As 70% of the immune system is found in the gut, stress-induced imbalance can compromise immunity, causing the body to be vulnerable to diseases.
How to Protect Gut Health from Stress:
-
Practice Relaxation Methods: Meditating, deep breathing, and doing yoga can relieve stress and keep the gut balanced.
-
Sleep Adequately: Bad sleep heightens stress and harms the gut bacteria. Sleep for 7-9 hours a night.
-
Consume a Gut-Promoting Diet: Add foods rich in prebiotics and probiotics to feed good bacteria.
-
Stay Active: Normal exercise keeps stress under control and keeps the gut healthy.
-
Restrict Caffeine and Sugar: Too much caffeine and sugar will further exacerbate stress levels and damage gut bacteria.
The Role of Hydration on Gut Health
Hydration is important to achieve a healthy gut microbiome as well as healthy digestion. Water is responsible for the breakdown of food, the absorption of nutrients, and for removing toxins from the body.
How Hydration Supports Gut Health:
-
Aids Digestion: Water breaks down food and moves it along the digestive tract for absorption.
-
Keeps Constipation at Bay: Sufficient water intake softens stools and helps pass them, eliminating bloating and pain.
-
Supports Gut Bacteria Balance: Adequate water intake keeps the gut in a hydrated state where beneficial bacteria will flourish.
-
Removes Toxins: The water flushes out wastes and toxins that would disrupt the balance of the gut.
-
Mucosal Lining Support: Water safeguards the mucous lining of the intestines to prevent dangerous bacteria from entering.
Best Hydration Practices for Gut Health:
-
Drink Plenty of Water Daily: Have at least 8 glasses (2 liters) of water a day, or more if you're active.
-
Foods That Hydrate: Water-rich foods are great, for example, orange, celery, cucumber, and watermelon.
-
Drinks that Dehydrate: Cut back on booze, sweetened colas, and let-off the caffeine; these all dehydrate your gut.
-
Water Is The Ideal Beginning: Warm water with lemon first thing in the morning will surely spark your digestion.
-
Drink Herbal Tea: Teas, such as chamomile, peppermint, and ginger, help with digestion and gut health and hydrate you.
The Importance of Fiber in Feeding Good Gut Bacteria
Fiber is key in feeding beneficial gut bacteria, their major source of fuel to promote an equilibrium and healthy microbiome. Unlike any nutrient, fiber escapes the digestive power of stomach and intestinal juices, arriving instead in the colon, where friendly bacteria ferment the fiber into short-chain fatty acids (SCFAs) such as butyrate, acetate, and propionate.
SCFAs help combat inflammation and maintain gut lining integrity while boosting immunity. High-fiber foods from fruits, vegetables, whole grains, legumes, and nuts comprise the prebiotics that feed probiotics (the good bacteria). A high-fiber diet aids healthy digestion and prevents constipation, which may reduce the risk of gut disorders such as irritable bowel syndrome and leaky gut syndrome.
Further, fiber works to keep blood sugar levels steady and helps in weight control by providing a feeling of fullness. This variety helps keep your gut in good shape, with an element of hydration and gradual increase of fiber for avoidance of digestive distress.
Conclusion
By incorporating good bacteria foods in your daily diet, you will be giving a start to the journey of making a healthy mind and body. Your gut health can be improved overnight by adding pre and probiotics to your daily regime. Following a healthy lifestyle and cutting down on processed food is the first step towards a healthy gut. Make an effort to increase and maintain the good bacteria in stomach by eating vegetables, fruits, bread, legumes, and nuts. A healthy gut is influenced by the food we eat. So eat consciously and get familiar with your gut.
Visit our online store Sova Health and explore our various dietary supplements which promote good bacteria in stomach. If you have queries about your gut health or need assistance regarding weight loss, acne problems, and mental health issues, visit our website and get professional help through our experts and blogs, and let us assist us as you take the journey towards wellness.
