The concept of “eating for two” often conjures images of pregnancy, but it also applies to the intricate relationship between you and your gut microbiome. Your gut microbiome, composed of trillions of bacteria and other microorganisms, plays a crucial role in digestion, immune function, and overall health.
The Impact of Diet on Your Microbiome:
What you eat directly impacts the composition and diversity of your gut microbiome. A diet rich in fiber, fruits, vegetables, whole grains, and fermented foods promotes a diverse and thriving microbiome. These foods provide prebiotics, which are indigestible fibers that nourish beneficial bacteria, as well as probiotics, which are live microorganisms that confer health benefits when consumed.
Here is a list of the best foods for your gut and for you!
1. Split peas (cooked)
2. Lentils (cooked)
3. Black beans (cooked)
4. Lima beans (cooked)
5. Artichokes (cooked)
6. Avocado (raw)
7. Bran flakes cereal
8. Quinoa (cooked)
9. Kidney beans (cooked)
10. Chickpeas (cooked)
11. Chia seeds (dry)
12. Blackberries (raw)
13. Raspberries (raw)
14. Figs (dried)
15. Prunes (dried)
16. Edamame (cooked)
17. Almonds (raw)
18. Peas (cooked)
19. Pears (raw)
20. Barley (cooked)
21. Oats (cooked)
22. Bran muffin
23. Artichokes (raw)
24. Brussels sprouts (cooked)
25. Sweet potatoes (cooked)
26. Acorn squash (cooked)
27. Broccoli (cooked)
28. Flaxseeds (ground)
29. Popcorn (air-popped)
30. Rye bread (whole grain)
31. Pistachios (raw)
32. Bulgur (cooked)
33. Apples (with skin)
34. Oranges (raw)
35. Guava (raw)
36. Kiwifruit (raw)
37. Turnip greens (cooked)
38. Spinach (cooked)
39. Peas (frozen, cooked)
40. Whole wheat pasta (cooked)
41. Black rice (cooked)
42. Pumpkin seeds (raw)
43. Hazelnuts (raw)
44. Sunflower seeds (raw)
45. Brown rice (cooked)
46. Lentil soup (canned)
47. Bran cereal flakes
48. Millet (cooked)
49. Pinto beans (cooked)
50. Walnuts (raw)
Bonus* Fermented Foods
Sauerkraut
Kimchi
Tempeh
Pickles
Check out this post for more info: Gut Health Boost: Strategies for a Healthier and Happier You