7 foods promote a balanced gut microbiome

For numerous processes to take place and to keep equilibrium, a balance between the helpful and harmful bacteria must exist. The colon contains the vast bulk of microorganisms. They cannot become pathogenic because of this equilibrium. They support intestinal lining growth and hence defend the immune system. They help to maintain intestinal integrity by acting as a component of the intestinal barrier.

The rapid changes in our modern diet, cultural practices, rising rates of C-section births, declining rates of breastfeeding, overuse of vaccines and antibiotics, declining consumption of plant foods, carbohydrate-heavy diets, and rising consumption of GMO foods are all contributing factors to the current health crisis and the rise of chronic health diseases. All of these elements have combined to provide a recipe for ecological diversity loss, dysbiosis, and alteration of the microbiome.

Importance of gut microbiome

Your gut microbiome’s bacteria play a role in the manufacture of biotin, folate, and vitamin K. Without them, the intestines contract, which is the cause of most health problems and constipation. They serve as your permanent antibacterial as well. This bacterial connection can become pathogenic in many of us, where the detrimental effects exceed the beneficial. You suffer harm because of this. Building a strong microbiome that is diverse, rich in defensive microorganisms, and capable of being deeply protective requires a number of factors.

You need polyphenols, resistant starches, prebiotics, probiotics, soluble fiber, and insoluble fiber. You’ll be astonished to learn that I hardly ever discuss fermented kombucha despite the fact that they are excellent microbiome-building foods!

1. Takra

In ayurveda, takra is the name for the traditional fermented and spiced buttermilk. It has a tart, sweet, and astringent flavor. Freshly manufactured buttermilk contains bacteria that are remarkably similar to those found in the human digestive system. It is a nutrient that improves the digestion and absorption of every meal we consume. Additionally, it acts as a diuretic and eases constipation. This reduces the buildup of metabolic poisons and water retention. It strengthens our immune system as a whole by replacing the good bacteria in our gut microbiome. Best served as a little portion at room temperature. Making takra from store-bought yoghurt has no advantages and could make you feel congested.

2. Banana

An example of a resistant starch is raw bananas. This type of starch is difficult to digest and passes through your digestive system without being converted to energy. Once it enters your colon, resistant starch is prepared to start feeding the good bacteria. During the course of the digestion process, it does not induce a rise and collapse in blood sugar. In actuality, it aids in colon tissue repair.

3. Pomegranate

A polyphenol is pomegranate. This particular class of phytonutrient is present in plants. The immune system adores polyphenols for their vibrant colors. These antioxidants are powerful. Pomegranate polyphenols are broken down by intestinal bacteria in the colon. The metabolites boost good bacteria while lowering harmful ones. To feed on, the bacteria transform the pomegranate’s polyphenols into a more accessible form.

Consuming resistant starch has been shown to improve blood sugar regulation, lower gastrointestinal inflammation, increase mineral, electrolyte, and water absorption, and lower colon pH to aid in the recovery from illnesses like colitis.

4. Oats

Prebiotics are substances that nourish the good bacteria in the gut microbiome. They carry unique substances that aid in promoting the development of these advantageous microorganisms. Beta glucans, which are found in oats, are transformed into short chain fatty acids, which feed healthy bacteria. It stimulates effects on the good bacteria in the gut microbiome, including lactobacillus, enterococcus, and bifidobacterium. Their clinical advantages may include improved wound healing, lowered postprandial blood glucose levels, and a decrease in LDL levels.

5. Dal

Legumes in general are excellent for the gut microbiome. They are an important source of insoluble fiber that feeds good microorganisms. The simplest method to nourish a healthy microbiota is to mix classic lentils with complete grains like unpolished rice or whole barley and add ghee. It reminds us that nourishing the microbiome need not involve expensive fermented beverages in bottles. Fibre is what the good bacteria eat. Our gut microbiome will benefit when we consume more plant foods like grains, veggies, and legumes.

6. Apples

Pectin is present in apples, and when they are cooked, the pectin is released. Apples contain prebiotics. When cooked, it makes a delicious winter fruit. Their flavor is primarily sweet and astringent. They are more astringent when raw, which strengthens vata dosha and decreases agni. They are also cooler when eaten raw, which is linked to a weaker gut microbiota. However, their astringency is lessened when they are stewed in ghee and spices. When pectin is released, the gut is soothed and the gut microbiome is fed. It supports agni strength and vata balancing.

To create a fantastic microbiota, think about having them stewed as a light breakfast. But keep in mind to make up for it at lunch with quality protein and lots of vegetables. You’ll be able to get their benefits without affecting your blood sugar thanks to this.

7. Leafy greens

Greens with leaves are superior prebiotics. They can be sautéed in a matter of minutes with little preparation. This enables them to keep their fiber and contribute to the microbiome’s nutrition. They are cleansing foods because they are astringent and bitter. They come in a wide range of shades, from lighter greens to deep, rich hues. Lettuce does not fall under this heading. Versions of icebergs that are GMO and primarily comprised of water have virtually little nutritional value. Look for more fiber-rich options in your area. They have more fiber, which encourages the development of good bacteria in the gut.

Although fermented foods are quite popular right now for supporting the microbiome, they can be very challenging. They are frequently in bottles. When it balances the acidity that indigestion causes, you get a brief sense of comfort. Although it offers momentary comfort, for many people it can increase histamine and pitta dosha. It is also simple to consume too much of them even when they seem to be helpful.

Focusing on fresh, whole meals with different types of fiber can be a safer way to develop a gut microbiome that is diverse and healthy.

(Disclaimer: The views and opinions expressed in this article are those of the author and do not necessarily reflect the views of YourStory.)