Healthy Gut

A healthy gut is essential to overall health. The human gut contains trillions of microorganisms collectively known as the 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 gut health may play a role in cancer development as well. Gut health should be protected and revered, as it seems that much of our protection from illness and distress is related to a healthy and diverse microbiome.

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

Additionally, foods that are prebiotic (support the microbiome) and probiotic (contain beneficial bacteria) can and should be consumed as part of a regular healthy diet.

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 indigestible food components (dietary fiber) that support the growth of beneficial gut microbiota 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 a number of health benefits, including 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.