{"id":40930,"date":"2022-02-04T22:54:54","date_gmt":"2022-02-04T22:54:54","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=40930"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"foods-to-improve-gut-health","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/foods-to-improve-gut-health\/","title":{"rendered":"Foods To Improve Gut Health, And Those To Avoid"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/foods-to-improve-gut-health\/#Benefits_Of_Healthy_Gut_Flora\" >Benefits Of Healthy Gut Flora<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/foods-to-improve-gut-health\/#Improved_Digestion\" >Improved Digestion<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/foods-to-improve-gut-health\/#Fighting_Inflammation\" >Fighting Inflammation<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/foods-to-improve-gut-health\/#A_Stronger_Immune_System\" >A Stronger Immune System<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/foods-to-improve-gut-health\/#Better_Mood\" >Better Mood<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/foods-to-improve-gut-health\/#Best_Foods_To_Improve_Gut_Health\" >Best Foods To Improve Gut Health<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/foods-to-improve-gut-health\/#High-Fiber_Foods\" >High-Fiber Foods<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/foods-to-improve-gut-health\/#Probiotic_Foods\" >Probiotic Foods<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/foods-to-improve-gut-health\/#Prebiotic_Foods\" >Prebiotic Foods\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/foods-to-improve-gut-health\/#Synbiotic_Foods_Combining_Prebiotics_And_Probiotics\" >Synbiotic Foods (Combining Prebiotics And Probiotics)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/foods-to-improve-gut-health\/#Anti-Inflammatory_Foods\" >Anti-Inflammatory Foods<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/foods-to-improve-gut-health\/#Foods_To_Avoid_To_Improve_Gut_Health\" >Foods To Avoid To Improve Gut Health<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/foods-to-improve-gut-health\/#Refined_Carbohydrates\" >Refined Carbohydrates<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/foods-to-improve-gut-health\/#Processed_Meats\" >Processed Meats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/foods-to-improve-gut-health\/#Fried_Foods\" >Fried Foods<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/foods-to-improve-gut-health\/#Sugar_And_Artificial_Sweeteners\" >Sugar And Artificial Sweeteners<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/foods-to-improve-gut-health\/#Alcohol\" >Alcohol<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/foods-to-improve-gut-health\/#Soda_Energy_Drinks_And_Fruit_Juice\" >Soda, Energy Drinks And Fruit Juice<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/foods-to-improve-gut-health\/#Canned_Foods_And_Commercial_Sauces\" >Canned Foods And Commercial Sauces<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/foods-to-improve-gut-health\/#Foods_You_Could_Be_Sensitive_To\" >Foods You Could Be Sensitive To<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/foods-to-improve-gut-health\/#What_Else_Can_You_Do_To_Improve_Your_Gut_Health\" >What Else Can You Do To Improve Your Gut Health?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/foods-to-improve-gut-health\/#Exercise\" >Exercise<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/foods-to-improve-gut-health\/#Better_Sleep\" >Better Sleep<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/foods-to-improve-gut-health\/#Stress_Reduction\" >Stress Reduction<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/foods-to-improve-gut-health\/#The_Bottom_Line\" >The Bottom Line<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/foods-to-improve-gut-health\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Our body contains over 40 trillion bacteria, most of which reside in the gut (<\/span><a href=\"https:\/\/www.nature.com\/articles\/nature.2016.19136\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">). The balance of these bacteria is so important that without it, you could suffer from one or more diseases. <\/span><span style=\"font-weight: 400;\">It should be good to know that science has discovered some of the factors that affect this balance. One of them is diet. The food you eat can either damage or repair your gut microbiome. Today let\u2019s dive into what we could eat and how we could improve your gut health, as well as which foods we should steer clear of to improve our health.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Foods_To_Improve_Gut_Health\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Benefits_Of_Healthy_Gut_Flora\"><\/span><strong>Benefits Of Healthy Gut Flora<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are several reasons why you should care about <a href=\"https:\/\/betterme.world\/articles\/sunflower-microgreens-nutrition\/\">your gut health<\/a>. Balancing your gut microbiome guarantees:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improved_Digestion\"><\/span><strong>Improved Digestion<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Some digestive issues can be attributed to an unbalanced gut microbiome. Consuming food that is fermented might help you get rid of bloating, gas, and other digestive problems (<\/span><a href=\"https:\/\/med.stanford.edu\/news\/all-news\/2021\/07\/fermented-food-diet-increases-microbiome-diversity-lowers-inflammation\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Fighting_Inflammation\"><\/span><strong>Fighting Inflammation<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you often deal with inflammation or inflammatory conditions like arthritis and heartburn, then a healthy microbiome is crucial. Bad bacteria produce toxins that cause chronic inflammation while good bacteria produce anti-inflammatory substances (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3257638\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"A_Stronger_Immune_System\"><\/span><strong>A Stronger Immune System<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Healthy bacteria are crucial in protecting your body from germs, viruses and other pathogens. By improving nutrient absorption a healthy gut microbiome could help you fight off infections and ensure that the <a href=\"https:\/\/betterme.world\/articles\/escarole-calories-benefits-side-effects\/\">food you eat<\/a> provides its full complement of nutrients to nourish your body (<\/span><a href=\"https:\/\/www.bmj.com\/content\/361\/bmj.k2179\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A healthy gut microbiome may help you prevent a lot of conditions. A lack of diversity in the microbiome has been seen in people with inflammatory bowel disease, obesity, arterial stiffness, type 2 diabetes,\u00a0 and a number of autoimmune diseases including type 1 diabetes and celiac disease (<\/span><a href=\"https:\/\/www.bmj.com\/content\/361\/bmj.k2179\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Better_Mood\"><\/span><strong>Better Mood<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Some people say that they feel better after going on a fermented food diet. This is because gut bacteria may affect your brain and mood. A healthy gut may help reduce stress, fight depression, and improve your memory (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5641835\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> The Renal Diet List Of Foods: How To Eat For Kidney Health<\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Foods_To_Improve_Gut_Health\"><img decoding=\"async\" class=\"aligncenter wp-image-39908 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/2-8.jpg\" alt=\"foods to improve gut health\" width=\"1000\" height=\"667\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/2-8.jpg 1000w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/2-8-300x200.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/2-8.jpg 768w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Best_Foods_To_Improve_Gut_Health\"><\/span><strong>Best Foods To Improve Gut Health<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You can enhance your microbiome simply by adjusting <a href=\"https:\/\/betterme.world\/articles\/bok-choy\/\">your diet<\/a>. These are some of the best foods that improve your gut health:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"High-Fiber_Foods\"><\/span><strong>High-Fiber Foods<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Fiber is a type of carbohydrate that cannot be digested. It&#8217;s categorized into soluble and insoluble fiber.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Soluble fiber absorbs water to form a gel-like substance. Soluble fiber can be fermented by gut bacteria into short-chain fatty acids that have anti-inflammatory properties. This means that it provides food for good bacteria and keeps your gut healthy (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7589116\/\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Insoluble fiber is a type of <a href=\"https:\/\/betterme.world\/articles\/poppy-seeds-calories-benefits-side-effects\/\">carbohydrate<\/a> that cannot be digested or absorbed in the intestines. Unlike soluble fibers, however, they speed up the passage of materials in the digestive tract. They can improve gut health by increasing stool size and frequency (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7589116\/\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some examples of high-fiber foods are:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole wheat<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bran cereals<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Oats<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Brown rice<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Green beans<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lentils<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cucumbers<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tomatoes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Carrots<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grapefruit<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pears<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Oranges<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nuts<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Foods_To_Improve_Gut_Health\"><img decoding=\"async\" class=\"aligncenter wp-image-38915 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5305.png\" alt=\"foods to improve gut health\" width=\"941\" height=\"530\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5305.png 941w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5305-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5305.png 768w\" sizes=\"(max-width: 941px) 100vw, 941px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Probiotic_Foods\"><\/span><strong>Probiotic Foods<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Probiotic foods contain living <a href=\"https:\/\/betterme.world\/articles\/kale-juice-benefits\/\">microorganisms<\/a> that promote the growth of healthy bacteria in your gut. Common bacteria found in these foods include Lactobacillus acidophilus and Lactobacillus plantarum.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Probiotics may improve gut health by increasing the number of good bacteria in your intestines (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4648921\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some examples of probiotic foods are:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fermented soy foods such as tempeh, miso and natto\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kefir (fermented milk)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kimchi (fermented cabbage)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sauerkraut<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pickles<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kombucha tea (fermented black or green tea)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Yogurt with Live cultures<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">When choosing probiotic foods at the grocery store,\u00a0 look for products that are clearly labeled with &#8220;live cultures&#8221; or &#8220;active cultures.&#8221;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Probiotic supplements may also provide <a href=\"https:\/\/betterme.world\/articles\/cooked-asparagus-calories-benefits-side-effects\/\">benefits<\/a>. But the effectiveness varies depending on the strain of bacteria present in the probiotic supplement, manufacturing and storage conditions, and age of the product. Some researchers recommend opting for supplements that contain 3 to 6 billion colony-forming units (CFUs) of Lactobacillus acidophilus (<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Probiotics-HealthProfessional\/\">14<\/a>).<\/span><\/p>\n<p><strong>BetterMe app will provide you with a host of fat-frying fitness routines that\u2019ll scare the extra pounds away and turn your body into a masterpiece! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Foods_To_Improve_Gut_Health\">Get your life moving in the right direction<\/a> with BetterMe!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Foods_To_Improve_Gut_Health\"><img decoding=\"async\" class=\"aligncenter wp-image-38642 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5438-1024x576.png\" alt=\"foods to improve gut health\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5438.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5438-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5438.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5438-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5438.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Prebiotic_Foods\"><\/span><span style=\"font-weight: 400;\"><strong>Prebiotic Foods<\/strong>\u00a0<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">While <a href=\"https:\/\/betterme.world\/articles\/health-benefits-of-olives\/\">probiotic-rich foods<\/a> introduce beneficial bacteria into your gut, prebiotic foods help to keep them alive.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Prebiotics are certain types of soluble fiber. They include inulin,\u00a0 fructooligosaccharides (FOS), galactooligosaccharides (GOS), and oligofructose. They act as food for probiotics and encourage the growth of good bacteria (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4648921\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some examples of prebiotic foods are:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Asparagus<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Onions<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Garlic<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Leeks<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bananas<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Plantains<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Apples<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Artichokes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Soybeans<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Flax seeds and nuts (walnuts, almonds, cashews) oat bran<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Prebiotic <a href=\"https:\/\/betterme.world\/articles\/spirulina-calories\/\">supplements<\/a> are available to purchase online. However, the effectiveness of prebiotics for human health is still under debate in scientific circles.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Synbiotic_Foods_Combining_Prebiotics_And_Probiotics\"><\/span><strong>Synbiotic Foods (Combining Prebiotics And Probiotics)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Synbiotic foods contain both prebiotics and probiotics. Think of these as a\u00a0 one-stop shop for healthy gut flora.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Prebiotics feed the growth of probiotics, which in turn benefit your health. Some examples of synbiotic foods are:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Yogurt topped with blueberries\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A banana smoothie made with yogurt\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A stir fry made with garlic, leeks, asparagus, and tempeh<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Smoothie made with kefir and fruit<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">All of these foods are rich in fiber, which is needed to feed the healthy bacteria. You can enjoy them as part of a balanced diet or include them as part of your regular meal plan.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Foods_To_Improve_Gut_Health\"><img decoding=\"async\" class=\"aligncenter wp-image-38623 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/Frame-5686.png\" alt=\"foods to improve gut health\" width=\"860\" height=\"483\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/Frame-5686.png 860w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/Frame-5686-300x168.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/Frame-5686.png 768w\" sizes=\"(max-width: 860px) 100vw, 860px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Anti-Inflammatory_Foods\"><\/span><strong>Anti-Inflammatory Foods<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Inflammation in the <a href=\"https:\/\/betterme.world\/articles\/sorrel-calories-benefits-side-effects\/\">gastrointestinal tract<\/a> is a common source of gastrointestinal symptoms such as abdominal pain and cramps, nausea, heartburn and bloating (<\/span><a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/understanding-acute-and-chronic-inflammation\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Sometimes inflammation occurs to protect your body from a foreign substance, such as a food that is causing a reaction. This can be caused by food allergies or sensitivities, which is why it&#8217;s important to address your diet.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That said, it may also occur when no apparent cause is present. When this happens, it&#8217;s known as non-allergic or idiopathic inflammation.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Anti-inflammatory foods contain nutrients such as omega-3 fatty acids, antioxidants and polyphenols, which may help to reduce inflammation in your gut (<\/span><a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/foods-that-fight-inflammation\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some examples of anti-inflammatory foods are:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cold water oily fish such as salmon, mackerel, sardines and herring<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Leafy greens such as kale and spinach\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avocados\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nuts (such as almonds, walnuts and cashews)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fruits (such as blueberries, strawberries, oranges and cantaloupe)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Teas (such as green tea, herbal tea and peppermint tea)<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/broccoli-microgreens-nutrition\/\">Broccoli Microgreens Nutrition Facts, Health Benefits, And Side Effects<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Foods_To_Improve_Gut_Health\"><img decoding=\"async\" class=\"aligncenter wp-image-38600 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4145-1024x576.png\" alt=\"foods to improve gut health\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4145.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4145-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4145.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4145-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4145.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Foods_To_Avoid_To_Improve_Gut_Health\"><\/span><strong>Foods To Avoid To Improve Gut Health<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Just as there are foods that are good for gut health, there are foods that should be avoided. These include:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Refined_Carbohydrates\"><\/span><strong>Refined Carbohydrates<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Refined carbs are stripped of fiber and nutrients. Unfortunately, they&#8217;re also very easily digested, which is why eating too many can lead to poor gut health (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7143995\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Refined carbohydrates include:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">White rice\u00a0\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">White flour products such as pastas, breads and pastries that are made with bleached or enriched flour.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Processed breakfast cereals, which are often made with refined carbs<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Processed_Meats\"><\/span><strong>Processed Meats<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Many processed meats contain additives such as sugars, salt and artificial flavorings. Additionally, they&#8217;re high in fat.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The problem isn&#8217;t just that these foods aren&#8217;t good for your health\u2014they can also interfere with the healthy bacteria found in your gut.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The most common processed meats to avoid include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hot dogs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bacon<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sausages\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Luncheon meats (such as bologna)<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Fried_Foods\"><\/span><strong>Fried Foods<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Fast foods and fried foods are often high in fat. While some of the fats they contain may be healthy, most are not. These include saturated fats and trans fats, which can contribute to inflammation in the gastrointestinal tract (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6342269\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Additionally, these foods tend to lack nutrients, which can contribute to poor gut health (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6342269\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To improve your gut health, it&#8217;s best to eat fresh or home-cooked meals instead of fast foods and fried foods.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Sugar_And_Artificial_Sweeteners\"><\/span><strong>Sugar And Artificial Sweeteners<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Sugar, like other refined carbohydrates, can contribute to inflammation and bacterial imbalance in the gut.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Additionally, some artificial sweeteners have been seen to alter the diversity and balance of gut bacteria (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6363527\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>Betterme will keep you laser-focused on your weight loss journey! Nutrient-packed meal plans, fat-blasting workouts, galvanizing challenges and much more. <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Foods_To_Improve_Gut_Health\">Try using the app and see<\/a> for yourself!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Foods_To_Improve_Gut_Health\"><img decoding=\"async\" class=\"aligncenter wp-image-38592 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4047-1024x576.png\" alt=\"Fitness App\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4047.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4047-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4047.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4047-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4047.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Alcohol\"><\/span><strong>Alcohol<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">People often enjoy a drink after work at the end of the day. However, excess alcohol can disrupt gut health and interfere with healthy bacteria in your body (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26695747\/\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Soda_Energy_Drinks_And_Fruit_Juice\"><\/span><strong>Soda, Energy Drinks And Fruit Juice<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Another reason to avoid sugary drinks is that they&#8217;re high in sugar. Too much sugar can result in poor gut health, as well as weight gain\u2014both of which are associated with a weakened immune system. Additionally, excess fructose may lead to chronic inflammation, which can lead to a compromised immune system (<\/span><a href=\"https:\/\/www.health.harvard.edu\/heart-health\/the-sweet-danger-of-sugar\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Canned_Foods_And_Commercial_Sauces\"><\/span><strong>Canned Foods And Commercial Sauces<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Many canned foods contain high levels of bisphenol A, or BPA. This is a toxic chemical that can interfere with the healthy function of your immune system and cause problems such as chronic inflammation. It&#8217;s also often found in the lining of tin cans (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21598963\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Commercial sauces such as ketchup, mayonnaise and barbecue sauce also contain high levels of sugar and salt\u2014not to mention preservatives that might be harmful to your gut health. The same can be said of many processed foods.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Foods_To_Improve_Gut_Health\"><img decoding=\"async\" class=\"aligncenter wp-image-38574 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5337-1024x576.png\" alt=\"foods to improve gut health\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5337.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5337-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5337.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5337.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Foods_You_Could_Be_Sensitive_To\"><\/span><strong>Foods You Could Be Sensitive To<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Over time, you may develop sensitivities to certain foods. This occurs when your immune system starts to overreact to normally harmless substances. When it happens, you&#8217;ll have symptoms such as food allergies or sensitivities that can lead to poor gut health.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Sensitivities are often caused by leaky gut syndrome, which occurs when the intestinal lining is compromised. This allows unwanted particles into your bloodstream, which your immune system starts to attack (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6790068\/\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Foods it is common to be sensitive to include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dairy products such as milk and cheese<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grains, such as wheat and corn<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Soybeans<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Corn<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nuts<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Identifying your sensitivities is often done by keeping a food diary. Write down what you eat and how you feel after eating it. Then, review your diary to see if a pattern emerges.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you experience symptoms such as headaches, migraines, skin problems or allergies to certain medications, you may be sensitive to foods that are causing inflammation in your gut.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One way to find out the source of a symptom is by eliminating foods you suspect are causing symptoms, then reintroducing them one at a time. By doing this, you can identify your personal triggers for poor gut health. It\u2019s best to do this while working with a registered dietitian.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Else_Can_You_Do_To_Improve_Your_Gut_Health\"><\/span><strong>What Else Can You Do To Improve Your Gut Health?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">While diet is a major factor in gut health, you should also consider other factors that may improve your well-being and by extension, your gut microbiome. They include:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Exercise\"><\/span><strong>Exercise<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Exercise is key to preventing obesity, which potentially would reduce your chance of developing metabolic syndrome and may reduce inflammation in your body. It also increases insulin sensitivity, which in turn reduces the risk for diabetes (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6027933\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Exercise releases endorphins, which boost mood, energy levels and mental acuity (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6027933\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition it can help reduce stress, which is a major contributor to metabolic syndrome and other health problems (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6027933\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">And lastly, regular exercise leads to healthy sleep patterns\u2014which means you can worry less about your digestive health throughout the day because you&#8217;re getting a good night&#8217;s rest at night.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Foods_To_Improve_Gut_Health\"><img decoding=\"async\" class=\"aligncenter wp-image-38884 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5514-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5514.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5514-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5514.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5514.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Better_Sleep\"><\/span><strong>Better Sleep<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Believe it or not, getting more high-quality sleep each night can do wonders for your gut health. When you don&#8217;t get enough rest your cortisol levels likely will increase\u2014and cortisol is a stress hormone that&#8217;s been associated with leaky gut and other digestive issues (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7213601\/\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some great methods for improving sleep include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Going to bed and waking up at the same time each day<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reducing your exposure to light at night by wearing blue light blocking glasses or avoiding electronics one to two hours before bed<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Creating a relaxing bedtime routine with massages, candles and baths<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Stress_Reduction\"><\/span><strong>Stress Reduction<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">One of the best ways to improve your gut health is by reducing stress. It&#8217;s tied to just about every modern ailment, including chronic fatigue, depression and other mental health problems (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7213601\/\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It also induces cortisol levels that are linked to inflammation in the gut\u2014which can intensify autoimmune conditions or cause food allergies that lead to leaky gut syndrome (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7213601\/\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re looking for ways to reduce stress, try:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Meditation and deep breathing exercises<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Yoga and tai chi<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Daily exercise such as walking or jogging<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Journaling or prayer\/spiritual practices<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Changing your diet is one of the easiest ways to improve gut health and reduce inflammation. This involves eating more prebiotic, probiotic, and anti-inflammatory foods. But if you suffer from chronic stress or sleep poorly, it may be time to make positive changes in those areas. Therefore, an entire lifestyle overhaul might be necessary.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Foods_To_Improve_Gut_Health\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Foods_To_Improve_Gut_Health\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n","protected":false},"excerpt":{"rendered":"<p>Our body contains over 40 trillion bacteria, most of which reside in the gut (16). The balance of these bacteria is so important that without it, you could suffer from one or more diseases. It should be good to know that science has discovered some of the factors that affect this balance. One of them [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":40932,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[131,2],"tags":[],"coauthors":[125,87],"class_list":["post-40930","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-healthy-eating","category-nutrition"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Foods To Improve Gut Health, And Those To Avoid - BetterMe<\/title>\n<meta name=\"description\" content=\"Looking for foods to improve gut health fast? Here is a complete guide to the best and worst foods.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/foods-to-improve-gut-health\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Foods To Improve Gut Health, And Those To Avoid\" \/>\n<meta property=\"og:description\" content=\"Looking for foods to improve gut health fast? Here is a complete guide to the best and worst foods.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/foods-to-improve-gut-health\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/02\/shutterstock_2091008359.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"650\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Eve Chalicha, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Eve Chalicha, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/foods-to-improve-gut-health\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/foods-to-improve-gut-health\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/f17673def6e76d2649ffa32b13f712e3\"},\"headline\":\"Foods To Improve Gut Health, And Those To Avoid\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/foods-to-improve-gut-health\/\"},\"wordCount\":2169,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/foods-to-improve-gut-health\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/shutterstock_2091008359.jpg\",\"articleSection\":[\"Healthy Eating\",\"Nutrition\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Our body contains over 40 trillion bacteria, most of which reside in the gut (<\/span><a href=\\\"https:\/\/www.nature.com\/articles\/nature.2016.19136\\\"><span style=\\\"font-weight: 400;\\\">16<\/span><\/a><span style=\\\"font-weight: 400;\\\">). The balance of these bacteria is so important that without it, you could suffer from one or more diseases. <\/span><span style=\\\"font-weight: 400;\\\">It should be good to know that science has discovered some of the factors that affect this balance. One of them is diet. The food you eat can either damage or repair your gut microbiome. Today let\u2019s dive into what we could eat and how we could improve your gut health, as well as which foods we should steer clear of to improve our health.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>Benefits Of Healthy Gut Flora<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">There are several reasons why you should care about <a href=\\\"https:\/\/betterme.world\/articles\/sunflower-microgreens-nutrition\/\\\">your gut health<\/a>. Balancing your gut microbiome guarantees:<\/span>\\r\\n<h3><strong>Improved Digestion<\/strong><\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\">Some digestive issues can be attributed to an unbalanced gut microbiome. Consuming food that is fermented might help you get rid of bloating, gas, and other digestive problems (<\/span><a href=\\\"https:\/\/med.stanford.edu\/news\/all-news\/2021\/07\/fermented-food-diet-increases-microbiome-diversity-lowers-inflammation\\\"><span style=\\\"font-weight: 400;\\\">6<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n<h3><strong>Fighting Inflammation<\/strong><\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\">If you often deal with inflammation or inflammatory conditions like arthritis and heartburn, then a healthy microbiome is crucial. 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Here is a complete guide to the best and worst foods.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/foods-to-improve-gut-health\/","og_locale":"en_US","og_type":"article","og_title":"Foods To Improve Gut Health, And Those To Avoid","og_description":"Looking for foods to improve gut health fast? Here is a complete guide to the best and worst foods.","og_url":"https:\/\/betterme.world\/articles\/foods-to-improve-gut-health\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":650,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/02\/shutterstock_2091008359.jpg","type":"image\/jpeg"}],"author":"Eve Chalicha, Kristen Fleming, RD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Eve Chalicha, Kristen Fleming, RD","Est. reading time":"12 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/foods-to-improve-gut-health\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/foods-to-improve-gut-health\/"},"author":{"name":"BetterMe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/f17673def6e76d2649ffa32b13f712e3"},"headline":"Foods To Improve Gut Health, And Those To Avoid","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/foods-to-improve-gut-health\/"},"wordCount":2169,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/foods-to-improve-gut-health\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/shutterstock_2091008359.jpg","articleSection":["Healthy Eating","Nutrition"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Our body contains over 40 trillion bacteria, most of which reside in the gut (<\/span><a href=\"https:\/\/www.nature.com\/articles\/nature.2016.19136\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">). The balance of these bacteria is so important that without it, you could suffer from one or more diseases. <\/span><span style=\"font-weight: 400;\">It should be good to know that science has discovered some of the factors that affect this balance. One of them is diet. The food you eat can either damage or repair your gut microbiome. Today let\u2019s dive into what we could eat and how we could improve your gut health, as well as which foods we should steer clear of to improve our health.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><strong>Benefits Of Healthy Gut Flora<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">There are several reasons why you should care about <a href=\"https:\/\/betterme.world\/articles\/sunflower-microgreens-nutrition\/\">your gut health<\/a>. Balancing your gut microbiome guarantees:<\/span>\r\n<h3><strong>Improved Digestion<\/strong><\/h3>\r\n<span style=\"font-weight: 400;\">Some digestive issues can be attributed to an unbalanced gut microbiome. Consuming food that is fermented might help you get rid of bloating, gas, and other digestive problems (<\/span><a href=\"https:\/\/med.stanford.edu\/news\/all-news\/2021\/07\/fermented-food-diet-increases-microbiome-diversity-lowers-inflammation\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n<h3><strong>Fighting Inflammation<\/strong><\/h3>\r\n<span style=\"font-weight: 400;\">If you often deal with inflammation or inflammatory conditions like arthritis and heartburn, then a healthy microbiome is crucial. Bad bacteria produce toxins that cause chronic inflammation while good bacteria produce anti-inflammatory substances (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3257638\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/foods-to-improve-gut-health\/","url":"https:\/\/betterme.world\/articles\/foods-to-improve-gut-health\/","name":"Foods To Improve Gut Health, And Those To Avoid - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/foods-to-improve-gut-health\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/foods-to-improve-gut-health\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/shutterstock_2091008359.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Looking for foods to improve gut health fast? 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