It’s well known that the food you eat plays one of the biggest roles in your overall health; maintaining a balanced diet full of nutrient-rich ingredients is crucial to keeping your body in great shape. This isn’t only true when it comes to reaching your goal weight. As it turns out, a healthy diet is one of the most important aspects of your gut health, as well. In addition to limiting your intake of processed foods that could negatively impact your digestive system, you can also add great, gut-healthy foods to your diet to make a major difference.
We checked in with nutritionist Mary Sabat to discover some of the best options out there for a happier, healthier gut. She told us that foods rich in omega-3 fatty acids (such as fatty fish) and fermented ingredients (like Greek yogurt) are great choices. Learn more about the benefits of each below.
1. Omega-3 fatty acids
Not all fat is bad! In fact, although it's important to limit your intake of unhealthy trans fats, adding healthy fats to your diet is one of the best things you can do for your gut health. Sabat says that fatty fish like salmon, mackerel, and sardines, which are fantastic sources of omega-3 fatty acids, make a great addition to a gut-healthy meal.
"Omega-3s have anti-inflammatory properties that can help reduce gut inflammation and improve overall digestion," she says. "They also support weight loss by enhancing insulin sensitivity, reducing inflammation-related weight gain, and promoting feelings of fullness." Try replacing inflammatory red meat with some salmon every once in a while—your gut will thank you!
2. Fermented foods
In addition to omega-3 fatty acids, another important type of food to fit into your meals is fermented foods. These probiotic-rich ingredients can help restore balance between the good and bad bacteria in your gut. They can be a total game-changer. Luckily, there are plenty of great options out there.
"Fermented foods undergo a process in which beneficial bacteria convert sugars into organic acids, resulting in a tangy and probiotic-rich product," Sabat explains. "Consuming these foods can help introduce beneficial bacteria into your gut and improve digestion. While more research is needed, some studies suggest that fermented foods may influence weight loss by affecting appetite regulation and metabolism." Incredible!
There are many fermented foods to choose from for a range of meals. One of the simplest, most versatile examples is Greek yogurt (which is packed with health benefits!). Kimchi, sauerkraut, kombucha, and more are also delicious things to consider.
The bottom line
Your diet plays a significant role in your gut health. By limiting your intake of inflammatory foods and filling your plate with healthy ingredients like these, you'll be doing your digestive system—and, in turn, your whole body—a huge favor.
