- Good digestion ensures overall wellbeing
- Superfoods rich in fiber help maintain gut health
- Heavily processed and sugary foods should be avoided
Good digestion ensures overall wellbeing
Good nutrition and gut health are essential factors in maintaining well-being and overall health. The gut is closely linked to digestion, immunity, hormone balance, mood, and overall energy.
Poor nutrition and gut health can lead to a wide range of problems. Insufficient fibre, vitamins, and probiotics can cause constipation, bloating, and discomfort. This prevents the gut from properly digesting food and absorbing nutrients.
Most immune cells are associated with the gut microbiome. An unbalanced diet can damage the microbiome, reduce disease resistance, and lead to more frequent inflammation or infections. The gut is known as the "second brain center" because of its effect on hormones such as serotonin. Poor gut health can upset the balance of these hormones, causing depression, anxiety, and lack of energy[1].
An unhealthy diet, especially one rich in refined carbohydrates, fats, and sugars, can lead to intestinal imbalances, which are associated with a greater tendency to store fat and gain weight. It can also lead to metabolic syndrome or even diabetes.
Long-term inflammation in the gut due to malnutrition can contribute to the risk of cardiovascular disease, cancer and Alzheimer's disease. A healthy diet with antioxidants and other beneficial compounds can help reduce this risk.
Good nutrition and gut health are essential to maintaining optimal body functionality and well-being. However, this requires familiarity with foods beneficial for the gut, which should be increasingly included in the diet.
Superfoods rich in fiber help maintain gut health
Avocado is one of the easiest foods to incorporate into the diet and is particularly beneficial for gut health. One avocado contains not only good fats but also 13 g of fiber.
In addition, a 2020 study conducted at the University of Illinois found that study participants who ate avocados daily had a more diverse gut microbiome, which helps to break down fibre and produce beneficial metabolites for the gut.
Lentils, like other legumes, are also great for the gut. One cup of cooked lentils contains about 15 g of fiber, which is a great way to increase fiber and improve gut health[2].
The same can be said for black beans. One cooked cup contains about 15 g of fiber, and a 2020 study found that the resistant starch in black beans increased the amount of Clostridia class bacteria, which can be used as probiotics.
Chia seeds, often referred to as a superfood, have been very popular in health circles for some time. They are prevalent in sweet desserts, such as chia seed pudding and healthier desserts. One of their main benefits is fiber: a 25 g serving contains approximately 8.6 g of fiber. The fiber in chia seeds, in particular, is also soluble fiber. This means that they nourish the gut bacteria and help them function at their best.
Perhaps unexpectedly, garlic and onions are also very good for gut health. Garlic is the key to many tasty dishes and is good for the taste buds and the gut. Some studies have shown that garlic helps the growth of bifidobacteria in the gut. Onions are just as important: they are a source of inulin, a type of fiber, and fructooligosaccharides, which help to strengthen the intestinal flora.
Heavily processed and sugary foods should be avoided
However, while some foods are a real cure for our gut, others can have a more negative impact, and regular consumption of such foods can also cause severe damage. After all, some foods can hurt gut health by promoting inflammation, dysbiosis or indigestion.
Fast food, convenience foods, and snacks, which are often high in added sugars, salt, unhealthy fats, and preservatives, can significantly disrupt the balance of the gut microflora. In addition, high sugar levels can promote the growth of harmful bacteria in the gut, leading to dysbiosis and inflammation.
It is also worth avoiding high-fat and spicy foods. They can irritate the gastrointestinal tract, stimulate acid release, and cause discomfort and inflammation. It is also always good to remember that excessive alcohol consumption can damage the lining of the intestines, upsetting the balance of microflora and increasing permeability, allowing toxins to enter the bloodstream. Drink abuse should be avoided for the sake of both the gut and the overall health of the body.
