Your gut has a say in how healthy you are. Your gut consists of a whole lot of microbes that ensure your physiology is in top condition. It keeps your body and brain functioning at its optimal best. In fact, gut microbes even affect the levels of your blood glucose, and how your body stores fat and so on. The positive bacteria in your gut are responsible for helping with the digestion process, absorbing nutrients and synthesizing certain vitamins. It also protects you from ailments like flu and free radicals.

In order to keep your gut at its healthiest level, it is essential to keep an eye on your food and drink intake. Fortunately, you can fix even a lifetime of indulging in bad food! This is possible because the human body has the ability to create new microbiota in as little as twenty-four hours. All you need to do is just change your diet. It is essential to include colorful and plant-based foods in your diet to encourage the growth of good gut bacteria.

Probiotics & Prebiotics – The Nutrition Boosters

Probiotics can be described as live microorganisms that offer plenty of health benefits when consumed. They improve and restore your gut flora balance. Probiotics have been established to be safe for consumption by various studies. Probiotics can be found in fermented foods as well as supplements

Prebiotics can be described as compounds in food that help with the growth and activity of beneficial microorganisms in your gut. In fact, prebiotics has the ability to alter the composition of the beneficial organisms in your gut microbiome. Prebiotics are mostly found in certain vegetables, fruits, and whole grains. Fiber is considered to be the most central prebiotic.

Importance Of Fiber For Gut Health

While many people tend to fuss over their protein consumption, it is essential to pay plenty of attention to your fiber consumption as well. Since the good bacteria in your gut feeds on fiber, you need to include fiber-rich food in your daily diet. The good gut bacteria extracts energy, vitamins, and nutrients from the fiber and helps your body fight obesity, reduce inflammation and improve immune function. There are two types of fiber, namely, soluble and insoluble. According to this post, there are several different foods that you can add to your diet to improve your gut health. Among those, soluble fiber is responsible for lowering your glucose and LL cholesterol levels. Soluble fiber is present in legumes, oatmeal, certain fruits, and vegetables. On the other hand, insoluble fiber is responsible for cleaning your digestive environment. It is found commonly in kidney beans, whole grains as well as fruits and vegetables.

Foods For Good Gut Health

Here are a couple of foods you can add to your daily diet to improve your gut health:


Live yogurt is a great source of friendly bacteria. You can choose sugar-free and full-fat versions along with a favorite fruit for a tasty breakfast.


Kombucha is a type of fermented tea that originated in Manchuria. It is an excellent source of probiotic good bacteria. It has a rather vinegary and sharp taste. It can either be drunk on its own or mixed along with fruits and spices for additional flavor.


Kefir is a probiotic drink made from fermented milk. It is packed with good bacteria and considered to be a great probiotic. Kefir can also be added to soups and smoothies or even as bases for salad dressing.

Olive oil

Olive oil is rich in fatty acids and polyphenols. In addition to that, olive oil is also useful in reducing gut inflammation effectively.  They can be used for salad dressing or drizzled over grilled meat or vegetables for additional flavor.


Miso is a probiotic made from fermented soya beans, along with barley or rice. It contains plenty of enzymes and bacteria which are good for creating positive gut flora. Miso is like a savory paste that can be asses to dressings, dips or even soups. Some people even use it in their margination sauces.


Kimchi is a famous Korean specialty that is made from fermented vegetables. It consists of plenty of probiotics, fiber as well as vitamins. It is often used as a side dish along with salad, meat or eggs. Kimchi is a popular side dish in Korea. In fact, Koreans even say “kimchi” the same way Americans say “cheese” when they take photos.


Sauerkraut is fermented finely chopped cabbage. It is a great source of fiber, probiotics as well as vitamins. It is more popularly known as a German dish but is also common in Eastern and Central Europe.


Sourdough is actually fermented dough. It is more digestible than regular bread and makes a fantastic toast as well.


Almonds are high in fatty acids, fiber, and polyphenols. They are considered beneficial for your gut health. A handful of almonds are also a great snack when you feel peckish.

You can improve your health with the right foods and enjoy a healthier immune response. Eat right to keep your gut happy and stay healthy!