3 Ways to Improve Your Gut Health, According to Science 

No guts. No glory! 

Science agrees, the key to good health lies deep within your gut. But it has an even bigger job than digestion alone. A healthy gut has been linked to increased immunity, emotional well-being, clear skin and a barrier against chronic illnesses. Here are 3 ways to improve your gut bacteria according to science.

#1: Eat Fermented Foods 

Probiotics are healthy bacteria found in fermented foods and drinks that help maintain a healthy gut. These healthy bacteria also help prevent vaginal yeast infections and urinary tract infections, treat irritable bowel syndrome, speed treatment of intestinal infections and ward off colds and flu. 

Here is a list of fermented foods and drinks to add to your diet: 

• Yogurt — make sure the label says “live and active cultures”
• Kefir —  fermented milk product similar to yogurt 
• Kombucha —  fizzy, sour-tasting fermented tea
• Sauerkraut and kimchi —purchase from a health food store and make sure it says “live and active cultures,” “unpasteurized” or has words like “raw” and “naturally fermented” on the label
• Tempeh and miso paste — fermented soybean-based options that are great for vegans and vegetarians

Should you take a probiotic supplement? There’s little evidence of the effectiveness of probiotic supplements in healthy individuals. Supplements are also not subject to the FDA’s standard safety testing as drugs are. It’s best to increase your probiotics by consuming more of the fermented foods listed above. 

#2: Eat a Diet High in Fiber

A diet high in fiber keeps your gut health in check by effectively removing wastes from your body. This is very important for long-term health since diets low in fiber have been linked to certain cancers and heart disease. 

Fiber only exists in plant-based foods and typically contains differing amounts of soluble (dissolves in water) and insoluble (doesn’t dissolve in water) fiber depending on the food. 

To ensure you’re getting enough of both sources, try to include the following foods in your diet: 

• Apples
• Pears
• Carrots
• Squash
• Sweet potatoes
• Cauliflower
• Broccoli 
• Brussels sprouts.
• Nuts and seeds
• Brown rice
• Barley 
• Rye 
• Whole-wheat or whole-grain breads and pasta 
• Legumes — kidney beans, chickpeas and lentils 
• Avocados 

#3: Eat Foods Rich in Polyphenols

If you want healthy, glowing skin, you might want to consider adding foods rich in polyphenols to your diet. ​​According to research, foods high in polyphenols guard your skin from free radical damage.

These plant-based compounds also boast incredible antioxidant properties and are linked to reduced inflammation, blood pressure, cholesterol and oxidative stress. 

Foods rich in polyphenols include: 

• Dark chocolate
• Red wine
• Grapes 
• Green tea
• Almonds
• Onions
• Blueberries
• Broccoli

Takeaway 

Gut health is extremely important for your overall health and well-being. To maintain a healthy gut, eat a wide range of plant-based foods, including fruits, veggies, legumes and whole grains. And if you need some healthy recipe inspo, start your free trial with Gymondo today and explore 1000s of meals good for your gut. 

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