“Apples, artichokes, blueberries, almonds, and pistachios have also all been shown to increase Bifidobacteria in humans…… Bifidobacteria are considered beneficial bacteria, as they can help prevent intestinal inflammation and enhance gut health” say experts at Healthline.com

We all want to be healthy, fit and fine. But sometimes, a leaky gut or gut problems can throw us off the rack. It can be very annoying to run to the washroom, now and then to relieve ourselves. And all because of a leaky gut. The bacteria in our gut needs to be controlled. So what do we do? Apart from having trace minerals, we have to make changes to our diet and incorporate them as much as we can. Here are a few of them.

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Fermented Foods

One should have foods that are fermented or have undergone fermentation. It is a process in which the sugars contained in the fermented foods are broken down by bacteria or yeast. Yogurt and kimchi are good fermented foods to have. They are tasty too. Most of the fermented foods are high in lactobacilli, which is  a good bacteria for your gut health. Research shows, those who have plenty of curd and yogurt have more lactobacilli in their intestines and less Enterobacteriaceae- the latter which causes chronic conditions and inflammation.

Prebiotic Foods

Beneficial bacteria increases in the gut, when you have a lot of prebiotic foods, say experts. This is because, such foods have complex carbs and fiber in them, which the human cells aren’t able to digest. But there are certain types of bacteria in the gut that help break them and use them as fuel. Fruits, veggies and resistant starches are prebiotics.

Whole Grains

There are a lot of nondigestible carbs, fiber and beta-glucan in whole grains, which is why you should consume them to save your gut. The small intestine does not absorb the carbs and it goes to the large intestine, and helps the good bacteria grow in the gut. Studies have shown that because of whole grains, the is a growth of the much needed Bifidobacteria, lactobacilli, and Bacteroidetes in humans.

Have A Plant-Based Diet

Much more than animal based diets, plant based diets do not grow varied types of intestinal bacteria, say experts. There are many reports and studies that show vegetarian diets can help benefit the microbiome found in the gut. This is because of the high fiber content it has. Studies show that a diet which is purely vegetarian helps reduce bacteria that cause disease in the gut, especially with people suffering from obesity and inflammation; cholesterol levels too.

According to a research from NCBI “A plant-based diet appears to be beneficial for human health by promoting the development of more diverse and stable microbial systems.”

Have Less Of Sugars

Sugars and even artificial sweeteners can be the reason why your gut acts up; you could have gut dysbiosis- an imbalance of microbes in the gut, say medical experts. In studies around the world, it has been seen that in animals that were on a western diet, high in fats and sugars, the guy microbiome was negatively affected. There was also an increase in microbial strain as well as metabolic diseases too.

More Of Beans And Legumes

One should have more of beans and more of legumes in their diets. This helps have a healthy gut, says many health nutritionists. Beans and legumes act as prebiotics, and they also provide as food for the living probiotics in the gut, say experts. From kidney beans to chickpeas, black beans to lentils and more, you would get a lot of fiber from them to keep the gastrointestinal tract in good shape, and your digestion too. Experts say, when there is a lack of fiber in your daily meals, you could experience, stomach discomfort, hunger pangs and bloating, along with gut issues too. So have more beans and legumes in your meals.

Have More Berries

As we mentioned, beans and legumes are a must-have in your daily meal, you should also include various types of berries to enhance the gut life in your body. Experts say, you should do this fast, because, berries are a good source to get fiber from. They have a lot of antioxidants too and along with that, Vitamin C as well, which help feed the good bacteria. They also bring down inflammation in the gastrointestinal tract too. Have the berries as a snack or in smoothies and salad, but do have them to make sure you keep your GI tract healthy.

According to Atlasbiomed.com “Blueberries are also a well-known prebiotic — its consumption in fresh, frozen, dried, and supplement form supports healthy digestion, fights inflammation, and gut dysbiosis.”

So here were a few foods that could help you, if you plan to change your diets to have a good healthy gut. Do write in and let us know how you liked it.