The Star E-dition

Enjoy these foods to help with your gut health

NOMONDE ZONDI Nomonde.Zondi@inl.co.za

ACCORDING to the CEO of Affinity Health, Murray Hewlett, the food we eat has an impact on our digestive system. Hewlett said the body contains approximately 40 trillion bacteria, most of which are in “your” gut.

“They are collectively known as ‘gut microbiome’ and are extremely important for overall health. The more bacteria species you have, the more health benefits they may be able to provide, so here is Affinity Health’s list of 15 research-backed foods that help your gut maintain the right balance of these micro-organisms vital for physical and mental health, immunity, and more,” said Hewlett.

1. Almonds

These have probiotic properties, which means they benefit your gut bacteria; they are high in fibre, fatty acids, and polyphenols.

2. Brussels sprouts

They contain the types of fibre good bacteria prefer and sulphur compounds that aid in the fight against harmful bacteria.

3. Bananas

Bananas, one of nature's most convenient and healthy snacks, are high in fibre that good bacteria love. They also contain beneficial minerals.

4. Greek yoghurt

Live yoghurt is a good source of friendly bacteria (probiotics). Yoghurt drinks can contain more bacteria beneficial to the gut than regular yoghurt, but can be high in sugar.

5. Garlic

Garlic’s antibacterial and antifungal properties can help control “bad” gut bacteria and balance yeast in the gut. Garlic’s properties act as a fuel source for bacteria, allowing them to do their jobs more effectively, which improves gut function and can help heal your gut.

6. Ginger

Fresh ginger stimulates the digestive

system to keep food moving through the gut and aids stomach acid production.

7. Kefir

This probiotic yoghurt beverage is made by fermenting milk and is high in beneficial bacteria.

8. Kimchi

This fermented vegetable Korean speciality contains probiotic bacteria,

vitamins, and fibre.

9. Kombucha

Drinking water is essential for gut health, but what else can you drink? Kombucha is a fermented tea drink full of good probiotic bacteria. It’s thought to have originated in Manchuria. It has a sharp, vinegary flavour.

10. Miso

Miso is made from fermented soya beans, barley or rice and contains a variety of beneficial bacteria and enzymes. It’s a staple of Japanese cuisine and suitable if you’re lactose intolerant.

11. Olive oil

Gut bacteria and microbes prefer a diet high in fatty acids and polyphenols. Olive oil contains these essential acids and polyphenols and has been shown in studies to help reduce gut inflammation. Some studies have also found that olive oil can help with indigestion and benefit your pancreas by lowering its need to produce digestive enzymes.

12. Peas

Gut bacteria require fibre to thrive, so the more fruits and vegetables you eat, the better. Peas are high in soluble and insoluble fibre, which helps keep your system balanced.

13. Roquefort cheese

Live, runny, stinky French cheese will help your gut bacteria, but experts warn only to eat this cheese in moderation.

14. Sauerkraut

Sauerkraut is a high-probiotic, high-fibre, high-vitamin dish. Studies show probiotics benefit everything from allergies to preventing dental caries to weight loss.

15. Sourdough bread

Whole grain sourdough contains minerals like potassium, magnesium, zinc and vitamins like folate. Probiotics (beneficial bacteria) that are abundant during the fermentation process reduce the phytic acid content of wheat significantly, making sourdough a great choice for gut health.

METRO

en-za

2022-12-07T08:00:00.0000000Z

2022-12-07T08:00:00.0000000Z

https://thestar.pressreader.com/article/281659669073888

African News Agency