The Best Guide to Gut Health
There is one simple thing you can do every day that will bring you enormous benefits: eat more vegetables and fruits!
Here is why.
Fiber And Resistant Starch Act As Prebiotics
Because fiber and resistant starch found in vegetables and fruits are not digested by our body, they can travel to the large intestine. These compounds, called prebiotics, feed our good bacteria and, in return, they produce beneficial substances for our body. One of the most studied compounds is short-chain fatty acids (SCFAs), such as butyrate, acetate, and propionate.
Fiber Also Increases Gut Transit And Keeps You Full For Longer
Fiber slows the absorption of various nutrients and therefore, reduces the emptying time of your stomach. You will feel fuller and more satisfied, thus making it easier to reduce your overall calories for the day.
The recommended minimum dosage of fiber is 25 grams a day for women and 38 grams for men.
A Plant-Based Diet Provides Benefits Against A Multitude Of Cancers
Apart from containing good amounts of fiber, vegetables and fruits also have compounds called phytochemicals. Bacteria can degrade them leading to the production of substances with anticarcinogenic properties.
Fruits And Vegetables Reduce Inflammation In Your Body
As mentioned earlier, more fiber leads to more SCFAs production. The main compound, butyrate, has been linked to many beneficial activities in our body, including reducing inflammation and oxidative stress.
Antioxidants feed the gut bacteria
Polyphenols are substances that act as antioxidants. These are found in red wine, green tea, blueberries, pomegranates, spices, cherries, and dark chocolate, among others. Polyphenols can reach the gut and are able to neutralize oxidants generated by the digestion of nutrients right there.
Research has shown that antioxidants can serve as a key nutrient for beneficial bacteria.
Fermented Vegetables Provide Probiotics
Foods like sauerkraut, kimchi, pickles, and olives provide living bacteria that will contribute to your gut health. Some of the stuff they can help with are:
- Production of SCFAs
- Production of certain vitamins
- Spatial competition with intestinal pathogens
- Help prevent some common side effects of treatment with antibiotics
- Help regulate blood sugar and cholesterol levels
- Strengthen the immune system
