Healthy Gut

A healthy gut is essential to overall health. The human gut contains trillions of microorganisms collectively known as the gut microbiome. These microbes play a critical role in the body and are essential to health maintenance. The microbes help support the lining of the intestines, influencing the absorption of foods, nutrients, and even toxic compounds or harmful organisms (pathogens). These microbes also contribute to immune function, blood sugar control, metabolism, inflammation, weight, mood, and even cognition.

More recent evidence indicates that the health of the gut microbiome may play a role in cancer prevention or development as well. Because of this, it’s important for cancer survivors to prioritize gut health.

The gut microbiome can be supported in several ways. One of the best ways is through a diet rich in whole food fiber.

Additionally, foods that are prebiotic and probiotic should be consumed as part of a regular healthy diet. Probiotics are beneficial bacteria and prebiotics are food that feeds those beneficial bacteria.

Food Sources of Prebiotics and Probiotics

Regularly consuming foods that support diverse microorganisms can be simple (and tasty). Pre- and probiotic foods are becoming more widely available in supermarkets.

Prebiotics are dietary fiber that support the growth of beneficial bacteria in the colon. Foods containing prebiotics include vegetables in the allium family (onions, garlic, leeks), artichokes, soybeans, asparagus, whole-wheat foods, apple cider vinegar, dandelion greens, and chia seeds.

Probiotics are beneficial live microorganisms that colonize the intestines. They have been linked to several health benefits, including enhanced immunity and gut health. Fermented foods rich in probiotics include sauerkraut, miso, kombucha, kimchi, pickled vegetables, tempeh, and cultured dairy foods (yogurt, aged cheeses, kefir) that contain live cultures such as bifidobacteria and lactobacilli.