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Yogurt and probiotics often get the spotlight for gut health, but many everyday foods sitting in your kitchen may provide similar benefits.
As gut health becomes a growing focus in the health world, experts point to the microbiome – the billions of bacteria that live in the digestive tract – as a key component in everything from digestion to immunity.
Besides probiotic staples like yogurt, certain daily foods full of fiber, prebiotics and anti-inflammatory properties may help support a healthy gut.
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“Yogurt, kombucha and sauerkraut provide probiotics — live bacteria — while foods like beans and oats provide prebiotics, which help feed those bacteria,” New York-based nutritionist Robin DeCicco told Fox News Digital.
“Good bacteria may not survive if you don’t have prebiotics. … You need to have both.”
Daily foods such as fruits, grains and vegetables can play an important role in supporting gut health. (Stock)
A nutritionist writing at Tasting Table recently highlighted a few kitchen staples that can help fight gastrointestinal disorders like inflammatory bowel disease, cardiovascular disease, diabetes, autoimmune disease and cancer.
Below are five unexpected foods that can support gut health.
1. Avocado
Best known for its healthy fats, avocados also deliver about 14 grams of fiber per fruit.
That fiber can help support digestion while also nourishing the bacteria found in the gut. Daily intake of avocado has been shown to increase beneficial gut bacteria, large studies in recent years have shown.
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In one 12-week randomized controlled trial, overweight or obese adults who ate avocados daily saw a greater diversity of gut microbiome and higher levels of certain bacteria that digest fiber, according to a study published in the Journal of Nutrition.
2. Beans and vegetables
Beans, lentils and peas are full of fiber that can help nourish gut bacteria and support overall digestive health. (Stock)
Beans, lentils and peas are full of both soluble and insoluble fiber, making them a top choice for gut health. Research suggests that whole grains can help increase gut bacteria and support metabolic health, according to a recent study.
“The more fiber you have, the more you support the beneficial bacteria in the gut,” says DeCicco.
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He also recommended adding beans a little at a time to avoid bloat and soaking dried beans beforehand to make them easier to digest.
3. Garlic
Although garlic is best known for enhancing flavor, it also contains compounds that can benefit the gut microbiome.
It’s rich in prebiotics, which help feed good bacteria, and contains natural sugars called fructans that can encourage the growth of probiotics in the gut, according to Tasting Table.
Garlic contains prebiotics that help feed beneficial bacteria and support a healthy gut microbiome. (Stock)
Ingredients found in plant foods like garlic are digested by gut bacteria and may help support a healthy microbiome, emerging research suggests.
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4. Desert
A hearty bowl of oatmeal can do more than warm the stomach.
Its fiber has been shown to help support gut health by encouraging the growth of beneficial bacteria.
Oats are high in fiber, which can aid digestion and help promote the growth of good bacteria in the gut. (Stock)
“Oats are great for flushing out waste and relieving constipation,” notes DeCicco.
“If you have a lot of fiber in your body, it can really help reduce inflammation and reduce the risk of disease.”
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DeCicco recommends combining oats with protein and healthy fats to balance the diet and keep you full longer.
5. Flax seeds
Flaxseed has gained notoriety as a “divine food” — DeCicco hailed it as “an all-in-one, super-healing food” — and its benefits extend to gut health.
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The seeds are rich in both soluble and insoluble fiber, helping to nourish gut bacteria while also promoting regular bowel movements, research has shown.
Grinding flax seeds before eating them can help the body better absorb their nutrients. (Stock)
They also contain plant-based omega-3 fatty acids and compounds called lignans, which have anti-inflammatory and anti-inflammatory properties, according to DeCicco.
“Grilled seeds are the best, as the body can easily absorb their nutrients that way,” he noted.
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He advises starting with small amounts and drinking plenty of water to aid digestion and adding them to foods such as oatmeal, yogurt, smoothies, eggs or salads.
