Your gut is like a forest, full of diverse life that—if kept in check—helps your whole natural system flourish. The problem is, food isn’t as simple as it used to be, and modern cuisine—even modern medicine like antibiotics—can do a real number on the biodiversity in your digestive tract and your beneficial bacteria. In fact, too many meds and eating too much sugar and processed foods can actually suppress this protective gastrointestinal army, so it’s important to bring balance and stability back to your gut for optimal health to avoid diarrhea and diseases. These seven foods are exactly what you need to maintain a perfectly functioning gut.
Kefir
The benefit: Kind of like a drinkable yogurt, kefir is a fermented dairy product that contains oligosaccharides—complex carbs that feed beneficial bacteria. Keeping those tiny microorganisms happy will help supercharge your immune system.
The benefit: Kind of like a drinkable yogurt, kefir is a fermented dairy product that contains oligosaccharides—complex carbs that feed beneficial bacteria. Keeping those tiny microorganisms happy will help supercharge your immune system.
Healthy tip: Keep your kefir cold—the live and active cultures are sensitive to heat—and be sure to avoid kefir with sky-high sugar content. Too much sugar damages your healthy intestinal flora.
Greek Yogurt
The benefit: Like kefir, Greek yogurt also serves as a potent dairy-based probiotic, and also boasts 15 to 20 grams of protein per 6-ounce serving. It also has amino acids that will jump-start your metabolism.
The benefit: Like kefir, Greek yogurt also serves as a potent dairy-based probiotic, and also boasts 15 to 20 grams of protein per 6-ounce serving. It also has amino acids that will jump-start your metabolism.
Healthy tip: Some companies market “Greek style” yogurt products that are nothing more than regular yogurt containing additives like gelatin and milk solids to thicken the consistency. For true Greek yogurt, check the ingredient list. It should only read: milk and cultures.
Sauerkraut
The benefit: Sauerkraut is really fermented cabbage—a preservation technique that far precedes modern-day refrigeration.
The benefit: Sauerkraut is really fermented cabbage—a preservation technique that far precedes modern-day refrigeration.
Healthy tip: For true probiotic muscle, avoid canned sauerkraut. That type is usually pasteurized, which means the healthy bacteria is mostly killed off. Instead, make your own in a crockpot.
Kimchi
The benefit: A standby for centuries in Korean culture, this spicy fermented cabbage dish acts like a tonic for your gastrointestinal tract. A 2005 Seoul National University study found it’s so beneficial to the immune system that it helped speed recovery in chickens stricken with the virulent avian flu.
The benefit: A standby for centuries in Korean culture, this spicy fermented cabbage dish acts like a tonic for your gastrointestinal tract. A 2005 Seoul National University study found it’s so beneficial to the immune system that it helped speed recovery in chickens stricken with the virulent avian flu.
Healthy tip: Add kimchi to organic mashed potatoes, rice, or salads if the distinctly sour fare isn’t appetizing to you on its own.
Artichokes
The benefit: Artichokes are potent prebiotics, meaning they contain undigestible nutrients that help feed the beneficial bacteria growth within your digestive system. Think of them like a healthy meal for the helpful bacteria in your gut.
The benefit: Artichokes are potent prebiotics, meaning they contain undigestible nutrients that help feed the beneficial bacteria growth within your digestive system. Think of them like a healthy meal for the helpful bacteria in your gut.
Healthy tip: If artichokes don’t delight your taste buds, try other potent prebiotics like bananas, lentils, and asparagus.
Kombucha
The benefit: With its naturally fizzy profile, this fermented tea serves as a healthy replacement for carbonated drinks like soda. Mildly tart and effervescent, kombucha is teeming with beneficial bacteria to coat your digestive tract. The fermentation process also creates healthy B vitamins that can activate energy.
The benefit: With its naturally fizzy profile, this fermented tea serves as a healthy replacement for carbonated drinks like soda. Mildly tart and effervescent, kombucha is teeming with beneficial bacteria to coat your digestive tract. The fermentation process also creates healthy B vitamins that can activate energy.
Healthy tip: This ancient, nourishing tonic has boosted immune systems for centuries; however, if you have certain digestive-tract diseases, kombucha may aggravate symptoms because it’s considered a wild ferment and could contain irritating yeasts for susceptible individuals.
Miso Soup
The benefit: While there's debate surrounding the health benefits of soy, the truth is fermented soybeans contain an abundance of beneficial bacteria and isoflavones, which can protect against cancer and possibly halt the production of fat cells.
The benefit: While there's debate surrounding the health benefits of soy, the truth is fermented soybeans contain an abundance of beneficial bacteria and isoflavones, which can protect against cancer and possibly halt the production of fat cells.
Healthy tip: Look for organic miso soup to avoid harmful additives and genetically engineered soy, which has never been tested for long-term impact on human health.