Apricots, dried mango, artichokes, leeks, almonds, pistachios and legumes, as well as polyphenol-rich foods, such as blueberries, strawberries, prunes, apples, flaxseed, olives and extra-virgin olive oil, are extra-high in prebiotics, Rossi writes in her book, Love Your Gut.
High-Fiber Foods Like Beans, Oats and Fruits
“This makes food pass more quickly through the GI tract, thus promoting regular bowel movements,” Romano says. Both types of fiber help with gut health by assisting with digestion and preventing constipation.
If you have severe leaky gut, you may need to start out getting your fiber from steamed vegetables and fruit. Healthy Fats — Consuming healthy fats in moderation like egg yolks, avocados, ghee and coconut oil is easy on the gut and promotes nutrient absorption.
An anti-inflammatory diet, regular exercise, good quality sleep, and probiotics are all strategies to put in place before trying antimicrobials or antibiotics to get rid of bad bacteria.
The fibre found in certain (but not all) high-fibre foods contains prebiotics, which 'feed' the beneficial bacteria that live in your gut. Foods that contain these very beneficial prebiotics include beans, legumes, artichokes and Brussels sprouts. “Fibre is a Holy Grail nutrient,” Dr Rossi says.
Prebiotic foods (whole grains, bananas, greens, onions, garlic, soybeans, and artichokes) act as food for healthy gut bacteria.
In addition to being packed with nutrients, eggs are usually easy to digest compared to some other high-protein foods, such as meat and legumes. Due to their sulphur content, eggs can contribute to intestinal gas for some individuals, but they are beneficial for other digestive symptoms.
For some, the effect of caffeine on their body creates an imbalance in the ratio of good to bad bacteria, leading to some digestive issues. This is either a sign that you need to reduce your dose or try decaffeinated coffee, or perhaps just cut it out altogether.
Coffee also contains phytochemicals that are helpful to the gut and promote the growth of good bacteria, he notes.
You can clean out your bowels quickly (also known as cleaning out your colon, or large intestine) at home by drinking more water and adding certain foods to your diet, such as whole grains and more fruits and veggies. You may be interested in doing a colon cleanse if you feel bloated or have a constipated feeling.
These properties are thought to help balance the bacteria in your stomach, keeping harmful bacteria at bay. As a result, some believe that taking apple cider vinegar may help balance your gut bacteria and keep bloating to a minimum.
Bananas are another low-fructose fruit that are fiber-rich and contain inulin, a substance that stimulates the growth of good bacteria in the gut.
Research shows that blueberries can dramatically improve gut bacteria. They are rich in prebiotics, which serves as a precursor to probiotics, contributing to healthy bacteria in the gut and colon. Furthermore, the potent anti-inflammatory properties found in blueberry can alter the gut bacteria, reduce inflammation.
The best bread to reduce gut inflammation is bread made from whole grains. Refined grains, such as the grains found in white bread and white pasta, are known to increase inflammation across the whole body. Sourdough bread and rye bread are both good options for an anti-inflammatory diet.
Eating an avocado a day is good for your health. Avocado consumption has skyrocketed in the last two decades, from an average annual consumption of 1.5 pounds per person in 1998, to 7.5 pounds in 2017.