{"id":60784,"date":"2017-08-09T11:15:06","date_gmt":"2017-08-09T15:15:06","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=60784"},"modified":"2021-11-01T15:50:13","modified_gmt":"2021-11-01T19:50:13","slug":"gut-health-best-worst-foods","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/health\/gut-health-best-worst-foods\/","title":{"rendered":"11 of the Best and Worst Foods for Your Gut"},"content":{"rendered":"
\"The
Photo: Twenty20<\/a><\/figcaption><\/figure>\n

In case you haven\u2019t heard, paying attention to your gut<\/a> is really important \u2014 and not just when you have a \u201cgut feeling\u201d that something is or isn\u2019t good for you. Healthy gut bacteria is imperative for maintaining a sound body and mind. That might sound hyperbolic, but it\u2019ll make sense the deeper you delve into gut health.<\/p>\n

If your skin is the first line of contact with the world, then your gut is the second, says Dr. Vincent Pedre, author of Happy Gut: The Cleansing Program to Help You Lose Weight, Gain Energy, and Eliminate Pain<\/em><\/a>. Not only does your gut encounter the essential nutrients that allow you to survive (like proteins<\/a>, carbs, fats, vitamins and minerals), but it\u2019s also regularly exposed to food additives, prescription drugs, potentially toxic substances, and untold numbers of microbes.<\/p>\n

RELATED: <\/strong>How Healthy Is Your Gut? Here\u2019s How to Tell<\/a><\/p>\n

How Gut Health Controls the Rest of Your Body<\/h2>\n

Think of your gut like a gatekeeper, says Dr. Pedre: When it\u2019s functioning properly, your gut is responsible for both digesting and assimilating substances that are good for you. Plus, it minimizes the body\u2019s exposure to some harmful substances by maintaining an immune barrier, detoxifying the body, and sustaining healthy gut bacteria.<\/p>\n

That\u2019s a tall order \u2014 and it means it\u2019s easy for the gut to get out of whack. \u201cWhen your gut is out of imbalance (which could range from constipation to diarrhea or just gas and bloating), you\u2019re not functioning at the top of your game,\u201d says Brenda Watson, a health educator and author of The Skinny Gut Diet<\/em><\/a>. \u201cAs time goes by and the gut breaks down more and more, chronic inflammation [can occur] throughout the body.\u201d This can lead to a slew of other problems.<\/p>\n

For example, says Dr. Pedre, gut imbalances may show up as digestive issues, acne, allergies, fatigue, headaches, hormonal imbalances, immune issues, skin rashes, weight gain<\/a> and yeast infections, among other issues. An unhealthy gut can also lead to allergic disorders and autoimmune diseases<\/a>.<\/p>\n

If that all seems pretty daunting, don\u2019t worry. Fortunately, you can significantly improve the health of your gut simply by eating the right foods, and avoiding the not-so-good ones. Here\u2019s your list of the good and bad.<\/p>\n

RELATED: <\/strong>The Low-FODMAP Diet: Your Solution to a Healthier Gut?<\/a><\/p>\n

5 of the Worst Foods for Gut Health<\/h2>\n

Let\u2019s get the bad news out of the way first. A variety of cheap and easily accessible foods are unfortunately not so good for your gut. (Turns out there\u2019s a reason they\u2019re cheap!) Consider these the no-goes.<\/p>\n

1. Industrially-Farmed Gluten<\/h3>\n

You don\u2019t have to suffer from celiac disease for gluten to wreak havoc in your gut. Products containing gluten<\/a> get the ingredient from wheat, barley or rye, all three of which are typically grown in mass quantities. Why does this matter? Because many places rely on glyphosate (aka Roundup) to grow these products, and this herbicide can quickly disrupt the gut microbiome, says Dr. Pedre. (Animal studies have found that glyphosate can kill off beneficial gut bacteria<\/a>, thereby allowing unhealthy agents to thrive.) Opt for grain products from small-scale farmers who doesn\u2019t utilize glyphosate and your gut may be better off. Buying certified organic products will also help, as these foods must be glyphosate- and GMO-free to get the stamp of approval.\u00a0However, Dr. Pedre states, it\u2019s best for most people to limit their exposure to gluten for a healthy, happy gut.<\/p>\n

2. Genetically-Modified Soy and Corn<\/h3>\n

There\u2019s a lot of talk about the value of fermented soybeans (such as tempeh and miso) for healing the gut. So at first glance it might seem odd to see soy on the \u201cworst foods\u201d list. But here\u2019s the problem: According to Dr. Pedre, much of the soy \u2014 as well as corn \u2014 grown in the U.S. is genetically modified (GM). While the safety of GM foods is still up for debate, one thing is certain. Virtually all GM crops grown in the U.S. utilize Roundup, that same pernicious herbicide used for growing many gluten-containing crops. There\u2019s also some evidence<\/a> that the artificially created genes found in GM foods can infiltrate gut bacteria and change the way they function, further contributing to imbalances in the gut.<\/p>\n

RELATED: <\/strong>Should You Go Non-GMO? Here\u2019s What You Need to Know<\/a><\/p>\n

3. Factory-Farmed Meat and Farmed Fish<\/h3>\n

Most of the meat available in grocery stores comes from factory farms, where they often give animals antibiotics<\/a>. When you consume this meat, you\u2019re likely to gain exposure to traces of these antibiotics, which target both<\/a> the bad and the good bacteria in your gut, disrupting the gut microbiome<\/a>\u00a0\u2014 which is why Dr. Pedre recommends avoiding them.<\/p>\n

Similar issues arise with farmed fish<\/a>, says Dr. Pedre. Because farmed fish are raised in unnatural conditions and fed a diet they wouldn\u2019t consume in the wild, many of them are highly susceptible to disease. To compensate, fish farmers use antibiotics<\/a> to keep them healthy, which then ends up in your gut.<\/p>\n

4. Sugar<\/h3>\n

You\u2019ve probably heard that sugar<\/a> is one of the most inflammatory substances around. \u201cSugar directly feeds bad bacteria in the gut and sets up inflammatory processes,\u201d says Watson. \u201cMost of us don\u2019t require more than 12 teaspoons of sugar daily to be in optimum condition. [But] the average American consumes upward of 30 teaspoons of sugar daily \u2014 often thinking that they don\u2019t eat much.\u201d Cut back on the sweet stuff to keep your fill of good gut bacteria.<\/p>\n

RELATED: <\/strong>35 Sneaky Nicknames for Sugar You Need to Know<\/a><\/p>\n

5. Artificial Sweeteners<\/h3>\n

Once you know that sugar isn\u2019t great for your gut, you might assume artificial sweeteners<\/a> pose a healthier alternative. Unfortunately, that\u2019s not the case. Animal studies<\/a> have found that certain ingredients in artificial sweeteners can seriously disrupt the microbiome \u2014 they may even make the body more susceptible to health issues, such as diabetes.<\/p>\n

RELATED: <\/strong>This Graphic Shows How Much Sugar is Hiding on Your Plate<\/a><\/p>\n

6 of the Best Foods for Gut Health<\/h2>\n

As a general rule, foods that are organic, pesticide-free, non-genetically-modified, locally grown and sustainably farmed are most likely to do your body good, Dr. Pedre says. Here are a few to add to your diet to give your gut health a boost.<\/p>\n

1. Bone Broth<\/h3>\n

It\u2019s a good thing bone broth<\/a> is trendy, because it\u2019s incredibly good for the gut<\/a>. That\u2019s largely because it\u2019s high in collagen<\/a>, a protein that\u2019s necessary for maintaining and repairing the lining of the gastrointestinal tract. When this lining is healthy, it helps protect against a range of issues including Crohn\u2019s disease, irritable bowel, inflammatory bowel disease, leaky gut syndrome and ulcerative colitis. The collagen found in bone broth serves another purpose, too: When it breaks down, it creates gelatin, which contains amino acids that help restore a healthy balance of \u201cgood\u201d gut bacteria.<\/p>\n

2. Cruciferous Vegetables<\/h3>\n

In addition to packing essential vitamins and minerals, cruciferous vegetables \u2014 like broccoli, cabbage, cauliflower, collard greens and kale \u2014 <\/strong>also contain sulfur-containing metabolites<\/a> called glucosinolates. That\u2019s an unappetizing term for substances that are actually really good for you. They help reduce inflammation and remove harmful pathogens from the gastrointestinal tract.<\/p>\n

RELATED: <\/strong>14 Cauliflower Recipes, Including Pizza, Risotto and More<\/a><\/p>\n

3. Jerusalem Artichokes<\/h3>\n

These probably aren\u2019t a staple of most U.S. kitchens, but it\u2019s time they became one. They\u2019re rich in prebiotics<\/a> \u2014 the food source that allows good bacteria to flourish, says Dr. Pedre. Additionally, they\u2019re high in a type of prebiotic fiber called inulin, which helps promote healthy digestion and is especially adept at increasing healthy flora in the gut.<\/p>\n

4. Dandelion Greens<\/h3>\n

These are also rich in prebiotics, which feed beneficial bacteria in the gut, says Dr. Pedre. For best results, blanch dandelion greens before consuming. This will help ensure your digestive system soaks up the benefits.<\/p>\n

RELATED: <\/strong>Collard Greens, Quinoa and Chicken Burrito Recipe<\/a><\/p>\n

5. Garlic<\/h3>\n

Don\u2019t let the thought of bad breath deter you. Garlic is a gut health superfood for two reasons: For starters, garlic is a prebiotic<\/a> just like the two veggies above. Additionally, it can help prevent and\/or treat the growth of candida<\/a> in the gut. This helps maintain a healthy balance of bacteria, improves digestion, and reduces bloating, constipation, gas and skin issues.<\/p>\n

6. Unpasteurized Sauerkraut, Kimchi and Pickled Vegetables<\/h3>\n

Why all the rage for pickled foods<\/a>? Because pickling involves fermentation. \u201cFor most people, adding fermented foods to your diet will support your digestion and boost the number of good bacteria in your gut,\u201d says Watson. That\u2019s thanks in large part to their high concentrations of probiotics<\/a>. Even better, says Watson, your body easily absorbs the benefits of fermented foods because the good bacteria is broken down. Permission to add more pickles to your daily diet.<\/p>\n

Read More
\n<\/strong>Is It All In Your Gut? The Sleep-Gut Connection<\/a>
\n9 All-Natural Sources of Healthy Probiotics<\/a>
\nHow Healthy Is Your Gut? Here’s How to Tell<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Gut health doesn\u2019t only affect digestion \u2014 but your whole body\u2019s well-being. Stay all-around healthy and happy with this list of foods for your gut.<\/p>\n","protected":false},"author":68,"featured_media":60802,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[23,7,11],"tags":[51,59,71,341,388,306,285],"class_list":["post-60784","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diet-nutrition","category-health","category-health-hacks","tag-food-choices","tag-healthy-substitutions","tag-nutrition","tag-tax1living-well","tag-tax2nutrition","tag-vegetables","tag-weight-loss"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/60784","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/68"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=60784"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/60784\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media\/60802"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=60784"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=60784"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=60784"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}