5 superfoods to eat for a healthy gut | nutrition expert

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According to Google Trends data, searches for “gut health” have increased by 205% in the U.S. over the last five years.

An unhealthy gut can contribute to several health problems, including diabetes and high blood pressure. Adding gut-healthy foods to your diet can help you maintain a healthy body.

Eat superfoods to improve gut health according to nutritionist

Health experts at superfood supplement store Human Tonik have revealed five foods that can contribute to a healthier gut, as well as the signs and symptoms to spot an unhealthy gut.

1. Ginger

Ginger is a superfood that can help with reduce heartburn,congestion, and even promote weight loss. Eat ginger when you have an upset stomach.

Gingerol, a natural compound found in fresh ginger, is packed with anti-inflammatory and antioxidant properties that can help restore gut balance. Ginger also helps promote digestion, meaning food doesn’t linger around in your gut for an extended period.

There are plenty of ways to add ginger to your diet. Add chopped ginger to your tea or hot water in the mornings. You can also blend it into a smoothie. If you’d rather take supplements, ginger capsules can be taken daily to improve gut health.

2. Bananas

Bananas improve gut health called inulin, a substance that stimulates the growth of good bacteria in the gut. Eating inulin-rich foods can help your bacteria perform activities that keep your gut healthy.

3. Yogurt

Yogurt is gut healthy go-to food because it is rich in probiotics (live microorganisms ) that keep the gut microbiome healthy. Yogurt can help reduce bloating.

Having a proper balance of bacteria in your gut improves digestion and can block dangerous organisms that can cause infections and boosts your immune system. Foods such as yogurt can also help your body absorb vital nutrients from food.

Note: Not all yogurt is live with probiotics. Be sure to read the label and search for ones that contain live bacteria. High-protein yogurt with minimal sugar is the best.

4. Lentils

Lentils are rich in nutrients such as iron, B vitamins, magnesium, potassium, and zinc.

Resistant starches are carbohydrates that do not break down into sugar and not absorbed by the small intestine. They pass through most of the digestive system unchanged, usually fermenting in the colon. Then decrease the pH level in the colon to help create an environment where beneficial bacteria thrive.

You can add lentils to your soup, pasta, and salads.
You can eat lentils with chicken or fish.
You can grow lentils at home.

5. Almonds

Almonds are high in fiber, which can increase the production of butyrate, a short-chain fatty acid that promotes gut health. Eating a handful of almonds a day can positively affect our overall gut health.

Butyrate is produced by gut bacteria and supports digestive health. It promotes the growth of villi, microscopic extrusions that line the intestines, and enhances the production of mucin, a gel-like substance that coats the inside of the gut and keeps it healthy.

Note: Almonds are high in fat. Add almonds to your breakfast smoothies, yogurt, or eat a handful of almonds.

Unhealthy Gut Signs & Symptoms

Human Tonik has also revealed the signs and symptoms of an unhealthy cut. If you regularly experience any of these symptoms, you could try adding some gut-healthy foods to your diet.

1. Upset stomach – include gas, bloating, and even heartburn.

2. Unexplained weight changes – gaining or losing weight. An imbalanced gut can make it difficult for your body to regulate blood sugar and store fat.

3. Fatigue – Poor gut health can cause tiredness and broken sleep cycles..

4. Skin issues – Poor gut health can contribute to eczema, psoriasis, and acne other skin conditions.

Research credit: https://humantonik.com/