Food is the most important thing on earth as it fuels human beings. You can either choose to stay healthy or to eat junk. Diseases come from the food we ate and the lifestyle we adopt. In this article we will be covering the Top 8 Gut Healthy Food you apply to your everyday meal. Check out the following.

Eat Lots of Vegetables, Legumes, Beans, and Fruit

The human body has a lot of microbes inside especially in the intestines. Fruits and vegetables are huge contributors to good bacteria and can boost our immune system.

Fruits and Vegetables

The top source also of fiber that can be beneficial to some bacteria when consume. And it can help your metabolism for easy digestion. Beans and Legumes are also a good source of fiber and good for your gut bacteria. You can consider some of these fruits and vegetables and see if they are available to your local markets.

  • Chickpeas
  • Lentils
  • Apples
  • Whole grains
  • Blueberries
  • Almonds
  • Pistachios

Avoid Artificial Sweets

Sugar is good for diet as this can be a source of the body's energy. However, too much sugar can cause complications of a huge amount of percentage was from artificially made glucose. Study shows that artificial sweetener can contribute to more health risk such as diabetes.

One sweeter identified is Aspartame though this can reduce weight gain this substance can lower insulin levels of the body and increase blood sugar.

Eat rich in Prebiotic Foods

Prebiotics are known for their properties, these are complex carbs being feed to boost the good bacteria in the body. This is a fiber that cannot be digested by the human cell instead this fuels the intestinal microbes to produce more nutrients for a better digestive system.

Also, you can consider these foods that are rich in prebiotic. They are easy to find and readily available in the market.

  • Leeks
  • Banana
  • Onions
  • Asparagus
  • Garlic
  • Barley

Breastfeed for at least 6 Months

If you are an expecting mother or just recently gave birth, the best recommendation for a baby's food is mother's milk. Gave the baby a pure lactation for at least six months.

Breastfeeding Mom

Study shows as well if the baby can intake Colostrum it can protect the newborn against disease and infection. The infant’s microbiota is still developing in the first two years.

Eat Fermented Foods

There is a lot of fermented food that is readily available in the market. The main reason food fermentation is strategically to prolong the shelf life of the food. But one thing by eating these kinds of food can help to enhance the immune system. Basically, it is adding good bacteria to the intestinal flora and helping to increase your gut microbiome.

You can pick these fermented foods readily available to different countries.

  • Kefir
  • Sauerkraut
  • Tempeh
  • Kimchi
  • Miso

Choose plant-based diet

The high fiber content of vegetables can help boost the immune system of the body. You can choose to convert the food you eat into plant-based. It does not necessarily mean that you need to become a vegan. This is just a diet that consists of minimal process food fruit, and rather switching to vegetables, legumes, nuts and seeds, herbs and spices, whole grains.

You can lower the percentage of your food intake that contains animal products, including red meat, poultry, eggs, fish, and dairy products.

Plant-base Food

Eat Whole Grains

Whole grains can help the body lower the risk of several diseases. It is recommended to become part of the daily diet for adults and children. This can slow down the mortality rate for all acquired diseases as this is rich in carbohydrates, different kinds of nutrients, and dietary fibers.

Some food to choose from to boost your microbial gut is the following.

  • Barley
  • Rye
  • Rice
  • Wheat
  • Oats

Choose Dairy or Lactose-Free Yogurt

You can try replacing your favorite yogurt with dairy-free products without compromising the live bacteria on the traditional dairy products. There are lots of varieties found in the market such as plant-based milk, rice milk, and almond milk.

On the note, consumers should importantly read the nutrition labels and check if they have pre-existing allergies to lactose products.