6 best foods to nourish your gut microbiome

Taking care of your gut microbiome is key to a healthy life. Nutritionist Rob Thorp reveals the 6 foods your gut will thank you for

Want to improve your mood, stronger immunity, fewer digestive problems, and even lose weight?

A healthy gut is the key. Simply put, a healthy gut is key to a healthy, well-functioning body. So how can we nurture our gut microbiome so that our good bacteria can flourish and thrive?

Here are Rob Thorp’s top 6 foods that allow bacteria to do their job better and improve overall bowel function:

# 1 garlic

Garlic has antibacterial and antifungal properties because it is naturally high in inulin.

Garlic is a type of indigestible carbohydrate that feeds the good bacteria in your digestive system, keeping less beneficial bacteria in check. This makes garlic a prebiotic.

to enjoy maximum goodness, it must be eaten crude

Curries, soups, and sauces use garlic for flavor. However, to enjoy maximum goodness, it must be eaten crude.

Try including crushed raw garlic with creamy avocado and diced red onion to form a guacamole sauce, or with diced tomatoes to make the popular Italian entree, bruschetta.

foods for a healthy gut microbiome garlic

# 2 dark chocolate

Dark chocolate is rich in polyphenols. You can find polyphenols in plant foods that have antioxidant properties.

Simply put, foods with antioxidant properties can combat the negative effects of ‘free radicals’, which can cause stress-related cell damage to the body.

Polyphenols are also considered prebiotics, as they feed the good bacteria in your gut.

Only a small percentage of polyphenols can be absorbed. The rest go down to the large intestine or colon, where they act as food for gut microbes.

This helps the beneficial microbes to recalibrate their balance, while keeping the less useful ones in check.

Keep an eye out for the all-important cocoa content to reap the health benefits.

But before you start eating chocolate like there’s no tomorrow, keep in mind that not all brands are created equal.

The cocoa found in chocolate belongs to a category of polyphenols called flavonoids, which are more abundant in dark chocolate than in milk chocolate.

So, when making your next chocolate purchase, look for the important cocoa content to reap the health benefits. You should aim for something above 75%.

For an added bowel boost, try the Dark Chocolate Nut Flavored Body Bars. Vite Naturals. These delicious snack bars contain prebiotics, probiotics, and digestive enzymes to promote optimal gut health and can be used in place of traditional supplements.

6 best foods to nourish your gut microbiome DARK CHOCOLATE

# 3 raspberries

Most fruits are a great source of dietary fiber; however, raspberries take the lead with an impressive eight grams per cup, which is one-third of our recommended daily intake.

The bacteria in our intestines delight in the fiber that comes from our diet. This helps them thrive and multiply so that they can aid digestion and nutrient absorption.

Fiber further supports good digestion by helping to regulate bowel movements, reducing the likelihood of constipation.

Raspberries are a tasty addition to numerous meals and snacks, such as yogurt and grated dark chocolate, porridge or overnight oatmeal, and breakfast smoothies.

foods for a healthy gut microbiome raspberry

# 4 Caraway

Caraway seed is a unique spice that has been used for digestive problems for a long time.

It has an earthy flavor similar to fennel and coriander. It is typically used in breads, cakes, curry stews, and hot teas.

Caraway seed is a unique spice that has been used for digestive problems for a long time.

Although the cause of the reduction in digestive discomfort is unknown. Caraway seed is believed to have antimicrobial properties. The properties can reduce uncomfortable symptoms in the digestive tract.

This helps to relax the cramping muscles in the intestines and prevents fermentation in the stomach.

# 5 fermented foods

Fermented foods like sauerkraut, kombucha, and kefir are good sources of natural probiotics.

Long before the days of refrigeration, the fermentation process was used as a way to preserve food and drink.

eating fermented foods can also increase the amount of beneficial bacteria found in the gut

Fermentation not only helps improve food preservation, but eating fermented foods can also increase the number of beneficial bacteria found in the gut.

They are also easier to digest since the fermentation process breaks down some of the sugars and starches.

A large part of the immune system is found in the intestine. That is why consuming foods rich in probiotics can help maintain the intestinal lining as a natural barrier, making the immune system more robust.

foods for a healthy gut microbiome fermented foods

# 6 pineapple

The fiber and water content make up pineapples. This makes them a great fruit for preventing constipation and promoting regularity and a healthy digestive tract.

They are also rich in bromelain. Digestive enzyme that helps the body break down proteins and reduce inflammatory immune cells, called cytokines, that damage the lining of the digestive tract.

Rob thorp

Rob thorp, Nutritionist and Founder of Vite Naturals.

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