Image source, Getty Images
-
- author, Zand van Tulleken
- Author title, BBC News
You only have to look at social media or supermarket shelves to see countless products promising to improve gut health.
It seems like everyone is talking about taking care of their microbiome, the trillions of microorganisms that live in our digestive tract and influence everything from digestion and immunity to mood and sleep.
Gut health is all about having the right mix of bacteria and enough fiber to keep everything working properly and your body feeling good.
The key to keeping your microbiome healthy is feeding it right, and maintaining a healthy gut microbiome is easier than you think.
Instead of turning to probiotic supplements or expensive snacks, I recommend making these five simple changes to your diet to boost your microbiome.
- Replace french fries with popcorn. Popcorn is a whole grain, so it’s full of fiber that feeds the beneficial bacteria in your gut; Plus, they’re lighter and much less processed than a bag of potato chips.
- Replace sweets with dried fruits. If you have a sweet tooth, this change can be difficult, but dried apricots, raisins, or dates can satisfy your craving while providing fiber, vitamins, and natural sugars that your gut and energy levels will appreciate.
- Add lentils or chickpeas to the bolognese. Legumes are full of prebiotic fibre, which feeds gut microorganisms, and can bulk up your plate, allowing you to eat more, as well as adding texture and plant-based protein. It’s a great way to eat less meat without feeling like you’re missing out.
- Replace flavored nuts with natural nuts. Flavored nuts are usually full of salt and sugar, while natural nuts provide you with healthy fats and fiber without additives that your intestines can avoid.
- Replace ice cream with frozen berries with kefir. Ice cream may be delicious, but frozen berries mixed with kefir (a fermented dairy drink with a touch of sourness) provide natural sweetness, antioxidants and live cultures that can help the microorganisms in your gut stay healthy.
Image source, Getty Images
Of course, there are many other foods you can eat to improve your gut health, such as drinking kombucha or eating fermented foods like kimchi or sauerkraut, but you don’t need to focus too much on them.
The most important thing for your gut and overall health is to eat a variety of whole foods rich in fiber, such as fruits and vegetables.
As for supplements and probiotics, my advice is the same: there’s no evidence that they do you any good, and products like probiotic drinks and powders that promise miraculous results can cost hundreds of dollars, which I consider a waste of money.
Additional information: Yasmine Ruffo.
Subscribe here Join our new newsletter to receive a selection of our best content of the week every Friday.
And remember, you can receive notifications in our app. Download the latest version and activate it.
About The Author
