You may already know the basics when it comes to eating for optimalgut health. You integrate greens and cruciferous vegetables in your meals to make sure you’re eating enough high-fiber foods and stock your fridge with probiotic yogurt and kimchi. But even if you know the basics, you may be missing out on some less obvious foods that are not only delicious but amazing for gut health.
We asked gastroenterologists what some surprising foods for gut health are and they highlighted one in particular that’s not only super versatile but it also supports bone health and heart health. Keep reading to find out what it is.
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General Tips for Eating for Gut Health
If prioritizing gut health through what you eat is new to you, Dr. Pratima Dibba, MD, a board-certified gastroenterologist with Medical Offices of Manhattan and contributor to Labfinder, says to think of some high-fiber foods you can start integrating into your meals, such as fruits and vegetables.
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By incorporating more fruits and vegetables into your diet, you’ll be majorly supporting your digestive system. “High-fiber foods are beneficial in multiple ways, particularly in the prevention of colon polyps and possibly colon cancer,” she says.
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Dr. Dibba says that prebiotic and probiotic foods are also beneficial for gut health, sharing, “Foods containing prebiotics and probiotics include fermented foods like kimchi, sauerkraut, yogurt and kefir.”
She explains that while prebiotics and probiotics need to be studied further, there may be non-specific benefits in terms of gastrointestinal symptoms and certain disorders. For example, scientific research shows that a diet that includes probiotic foods is associated with a decreased risk of many diseases, including some forms of cancer, irritable bowel disease and irritable bowel syndrome.
Being mindful of how you season your food can also support gut health. Dr. Dibba says that ginger and peppermint are two herbs that have been found to support gut health and are tolerated well by most people.
Related: Eat Your Way to a Healthier Gut—Here’s What You Need to Know About Gut Health and Diet
The Surprising Food That’s Good For the Gut
One food that Dr. Daksesh Patel, DO, a gastroenterologist of GI Alliance of Illinois, says many people don’t know is good for gut health is natto, a traditional Japanese fermented soybean dish.
Dr. Patel explains that natto is high in fiber and also contains probiotics, specifically Bacillus subtilis, which promote a healthy gut microbiome by increasing a beneficial bacteria called Bifidobacterium. He says the combination of high fiber and probiotics in this food supports digestion, colon health and lowers inflammation.
“Natto can be particularly beneficial for individuals with digestive issues like bloating, constipation or inflammatory bowel diseases because its probiotics and fiber help regulate gut function,” Dr. Patel says.
He adds that people with metabolic disorders such as diabetes or obesity may also benefit from incorporating natto into their diet due to its ability to improve gut microbiota and reduce inflammation.
Related: The Game-Changing Gut Health Tip We Wish We Knew About Earlier
Natto isn’t just beneficial for gut health. Dr. Patel says that due to its vitamin K2 content, it also supports bone health and heart health. The high fiber content in natto is another reason why it’s a heart-healthy food. Scientific research shows that a diet high in fiber is linked to a lower risk of cardiovascular disease.
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According to Dr. Patel, part of what makes natto such a great food for gut health is how versatile it is. While it may not be something you’ve heard of, natto can be purchased at most major grocery stories! He says that some ways to use natto include adding it to steamed rice alongside miso soup and pickled vegetables, using it as a filling in sushi rolls, as a topping for noodles like udon or ramen, or pairing it with other fermented foods, such as kimchi.
Another Overlooked Food That’s Good for Your Gut
Natto isn’t the only surprising food that supports gut health. Dr. Andrew Boxer, MD, a gastroenterologist at Gastroenterology Associates of New Jersey, says that many people don’t know that kiwi is majorly good for the gut. “Kiwi is an underrated powerhouse for gut health. While many people think of yogurt or fiber supplements, kiwi is a natural digestive aid that deserves more attention,” he says.
Dr. Boxer explains that the reason why kiwi is so beneficial for gut health is that it’s rich in soluble fiber, which promotes regularity without excessive bloating. “It also contains actinidin, an enzyme that helps break down proteins, making digestion smoother,” he says.
If you have irritable bowel syndrome, Dr. Boxer says it can be especially beneficial to integrate kiwi into your diet because the fruit can help improve stool consistency and frequency. He adds that people who deal with constipation regularly or sluggish digestion (which is more common with age) can also benefit from adding kiwi to their diet.
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While kiwi tastes delicious on its own, Dr. Boxer says that some ways of integrating the fruit into your meals include using it in smoothies and topping off your yogurt or oatmeal with it.
Whether you want to experiment with natto, eat more kiwi or simply aim to eat more fiber-rich and probiotic-rich foods, your entire body will benefit. When you support your gut, your overall health reaps the rewards.
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