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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/

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Tomatoes are the foods that will give you a bigger behind or a bigger butt.

Expert reveal tomatoes, eggs, and nut butter are the foods that will give you a bigger behind or a bigger butt.

While exercise is essential for gaining glute size, it does not work in isolation. Like all other muscles in our bodies, the glutes need a balance of nutrition, training, and rest to grow bigger and stronger.

Nutrition expert Vidur Saini from Fitness Volt has revealed a guide on everything you need to know about the top 10 foods that can help you get a bigger and more toned butt.

1. Tomatoes.

Research has shown that tomatoes can prevent age-associated muscle strength decline, making them a great addition to your diet to keep your butt toned. Tomatoes have anti-inflammatory properties that can help you recover faster between workouts and are mostly water, which will keep you feeling full for longer.

2. Eggs.

Eggs are arguably one of the most popular, convenient, and affordable protein sources. While egg whites are packed with protein, yolks are a great source of healthy fat. Eggs contain leucine, an amino acid that stimulates muscle synthesis and reduces muscle protein breakdown. Leucine combined with a high-quality protein dose can definitely kickstart your butt gains.

3. Nut Butter.

Nut butter is often the spread of choice for many fitness enthusiasts, with almond and peanut butter being the most popular. Nut butter is rich in fats which can help power your workouts and keep your bones and heart healthy. Plus, they pack a solid punch of muscle-building protein.

4. Salmon.

Salmon is packed with booty-building nutrients. Most notably, salmon is rich in omega-3 fatty acids that help reduce inflammation, which can quicken muscle recovery and growth and are also great for maintaining brain and joint health.

5. Avocados.

Avocados are one of the healthiest and most nutrient-dense sources of fats, which can help you gain mass on your butt and reduce bad cholesterol levels in your body. Magnesium in avocados can help improve muscle contraction and reduce inflammation after exercise, therefore reducing exercise-induced damage.

6. Tofu.

Tofu is produced from condensed soy milk and is high in protein, containing all the essential amino acids your body needs. Studies have revealed that soy protein can be more effective than casein protein and is more effective at increasing muscle volume in people with low physical activity.

7. Mushrooms.

Mushrooms are easily one of the most underrated foods when it comes to building your glutes. The balanced source of protein and carbs in mushrooms is a great food source to build muscle mass, especially for vegetarians and vegans.

8. Spinach.

Green leafy vegetables are a must in any diet program. They are loaded with nutrients and antioxidants and can improve eye health, help prevent cancer, reduce oxidative stress, and reduce blood pressure levels. Spinach also contains anti-inflammatory minerals that can help you recover faster between workouts and help improve your endurance, allowing you to train harder and longer.

9. Tuna.

Similar to salmon, tuna is packed with butt-building nutrients like omega-3 fatty acids and is a fantastic budget-friendly option. Research shows that omega-3 fatty acids can help prevent muscle mass loss and muscle wasting in older adults during periods of inactivity, meaning you will be able to hold your booty gains for longer.

10. Sweet potatoes.

Sweet potatoes are a go-to carb source for many bodybuilders and athletes. They are nutritious, satiating, rich in fiber, and, most importantly, delicious. Like their sibling potatoes, they are a convenient food source packed with carbs, which can help you build a bigger behind.

Building a bigger butt requires the perfect mix of a balanced diet and efficient training. You will gain weight and size by staying in a calorie surplus, but a personalized training plan will help ignite muscle growth in the target muscle group. You could add these foods to your existing diet or design a new diet program from scratch, and you will be on your way to building a thick and strong rear.

Full list of 20 foods that Make your Butt Bigger

Tomatoes
Eggs
Nut Butter
Salmon
Avocados
Tofu
Mushrooms
Spinach
Tuna
Sweet potatoes
Chicken Breast
Milk
Tilapia
Nuts
Greek Yogurt
Quinoa
Brown Rice
Legumes
Cottage Cheese
Flaxseed

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References

Ren Z, Huang C, Momma H, Cui Y, Niu K, Sugiyama S, Nanno M, Nagatomi R. High Tomato and Tomato Product Consumption is Protective Against the Decline in Handgrip Strength Among Japanese Adults: The Oroshisho Study. J Epidemiol. 2018 Sep 5;28(9):397-403. doi: 10.2188/jea.JE20170029. Epub 2018 Apr 21. PMID: 29681560; PMCID: PMC6111105. Hashimoto R, Sakai A, Murayama M, Ochi A, Abe T, Hirasaka K, Ohno A, Teshima-Kondo S, Yanagawa H, Yasui N, Inatsugi M, Doi D, Takeda M, Mukai R, Terao J, Nikawa T. Effects of dietary soy protein on skeletal muscle volume and strength in humans with various physical activities. J Med Invest. 2015;62(3-4):177-83. doi: 10.2152/jmi.62.177. PMID: 26399344. McGlory C, Calder PC, Nunes EA. The Influence of Omega-3 Fatty Acids on Skeletal Muscle Protein Turnover in Health, Disuse, and Disease. Front Nutr. 2019 Sep 6;6:144. doi: 10.3389/fnut.2019.00144. PMID: 31555658; PMCID: PMC6742725.

5 superfoods to eat for a healthy gut | nutrition expert