Eat These Foods for the Healthiest Gut Microbiome to Fight Chronic Disease Risk

KANIKA SINGH RATHORE,

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You are what you eat – and nowhere is this more true than in the gut.

maintaining a healthy microbiome According to experts, it is important to control digestion, avoid chronic disease and live longer.

Consuming foods rich in fiber and other key nutrients ensures that trillions of species of bacteria The ones that naturally live in your intestines are well nourished.

“If you take good care of your gut microbes, they’ll take good care of you,” Karen Corbin, a registered dietitian nutritionist, tells SELF. Washington Post,

Failure to do so can have major consequences on your health, increasing the risk of heart disease. cancer And diabetes.

Oatmeal

Eating fiber-rich foods like oatmeal can help control your gut health. Carbs also reduce the risk of heart disease and type 2 diabetes

Eating fiber-rich foods like oatmeal can help control your gut health. Carbs also reduce the risk of heart disease and type 2 diabetes ,Getty Images/iStock,

fiber rich foods Are an important component of a healthy gut and may reduce the risk of developing type 2 diabetes and heart disease,

The carbohydrates in oatmeal help form a gel-like substance in the stomach that slows down digestion.

“Oatmeal can really help with digestion and your gastrointestinal health,” registered dietitian Beth Czervoni tells the Cleveland Clinic.

Making just half a cup of oatmeal for breakfast can give you about four grams of oatmeal. clinic,

According to , your daily fiber intake should be 25 to 30 grams per day from food. UCSF HealthBut, dietary fiber intake among American adults is average Only 15 grams a day,

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sour cabbage

sour cabbage It is an acquired taste, with sour and salty tastes. But, fermented vegetable spices contain “friendly” bacteria called probiotics that have been found to protect the intestines from unhealthy species, according to Harvard Medical School,

And you are the one who needs it a spicy spoon To realize these benefits, researchers say.

“Along with eating more fiber and fresh fruits and vegetables, even if we just consume sauerkraut on a regular basis, maybe incorporate more of these things into our diet, we’ll find that it can help us in the long run against inflammation,” said UC Davis professor Maria Marco. statement,

Jamun

Berries are one of the ultimate superfoods. In addition to providing essential fiber vitamins and minerals that protect many parts of the body, they also contain prebiotics: other carbohydrates that promote a healthy gut.

Prebiotics help good gut microbes growaccording to Mayo Clinic,

By eating berries, people get antioxidants that protect cells. But, they're also a good source of prebiotics that help your gut microbes thrive.

By eating berries, people get antioxidants that protect cells. But, they’re also a good source of prebiotics that help your gut microbes thrive. ,getty images,

Simply sprinkle a handful of berries on your morning oatmeal or Greek yogurt. The latter also include probiotics.

“It’s a little sweetness with big benefits,” said Jamie Allers, a registered dietitian at Hartford HealthCare’s Digestive Health Institute. Explained,

Potato

sweet potatoes And regular potatoes are also rich in fiber, with up to four grams of fiber per spud. But, this is not their only gut benefit.

Johanna Lemons, a researcher with the Department of Agriculture’s Agricultural Research Service, said potatoes contain starch that is an “excellent prebiotic.”

,A constant supply of these helps beneficial microbes dominate the microbial community,” he said in an interview statement,

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However, the next time you crave fries, you should note that sweet potatoes are the healthiest option. Potassium protects bones more than bananas,

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