Did you know that your digestive system plays an essential role in your overall health? Nurturing a population of good gut bacteria is good for your health. What you eat may encourage the growth of good or bad bacteria. For example, avoiding processed foods, high-fat foods, and foods high in added sugars is important for maintaining a healthy gut. Eating high-fiber and fermented foods actively promotes the growth of good gut bacteria.

High-fiber foods are a good source of prebiotics. Prebiotics are the fuel for your good gut microbes. High-fiber foods include legumes, like black beans and chickpeas; whole grains, including whole wheat and oatmeal; vegetables; nuts; and fruits. Eating high-fiber foods may help build a strong immune system; improve digestion, sleep, and brain health; and support heart health.

Fermented foods are great sources of probiotics. Probiotics are living friendly bacteria. The goal is for these helpful organisms to take up residence in your gut and replace other less helpful or even harmful bacteria. Fermented foods include yogurt, sauerkraut, kefir, and kimchi.

This month’s recipe, Berry and Greens Smoothies, has both high fiber and fermented foods. Bananas, frozen berries, and greens are high in fiber and yogurt is a fermented food; try it today!

Sources:
Healthline, www.healthline.com/health/gut-health
Tufts University Health and Nutrition Letter, nutritionletter.tufts.edu/