How to restore healthy gut flora

Six Ways to Promote a Healthy Gut

Having a healthy gut can do wonders for your health. It helps support the immune system, speeds up the metabolism, resists diabetes and controls weight. Many medical professionals are now saying that your overall health depends strongly on the health of your gut. The following are six foods that help support a healthy gut:


1. Fermented foods such as yogurt, miso, sauerkraut and kombucha are known as probiotics, and they help promote healthy gut flora to counteract bad bacteria.


2. Whole grains provide fiber, which gives your healthy flora the fertilizer it needs to propagate. Try whole grains such as kamut, millet and quinoa.


3. Coconut oil can be used in cooking instead of other oils, and it has anti-yeast and anti-viral compounds that help keep your intestinal cells strong.


4. Citrus fruit has a protective effect in the stomach and helps promote digestive health. In some studies, it has been shown to help prevent stomach cancer. Oranges, limes and lemons are all examples of citrus fruit.


5. Fiber-rich vegetables such as broccoli, spinach and cauliflower also contain vitamins C and E, folate and carotene. A diet rich in fiber helps protect against stomach cancer and other gastric cancers. Fiber also acts as a prebiotic to feed the good bacteria in your gut.


6. Soothing spices such as ginger, cinnamon, caraway, cumin and fennel are known as carminatives and help aid the digestive spices. Ginger especially helps relieve nausea and delayed stomach emptying, which is a side effect of diabetes. Along with the do's of a healthy gut, there are also don'ts. Don't drink too much liquid with food as it dilutes digestive enzymes, and if you're a sushi fan, don't eat it more than once a week.

Raw meat or fish has numerous small bacteria and parasites that tax the gut even if they don't infect it. It's also important to cut down on all direct sugar sources as it feeds the bad bacteria in your gut and raises your insulin.


Build a stronger gut today by choosing high-fiber vegetables and whole grains over starchy vegetables and processed grain. When you add in citrus, fermented foods and warm spices, while avoiding most sugar and raw meat, you'll be on your way to building a healthier microbiome in your gut.

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