whole grains
White rice or brown rice? Whole wheat bread or white bread? Doctors say if you want your gut to work better, choose whole grains because optimal colon function requires at least 25 grams of fiber per day.
Compared to refined carbohydrates like white bread and pasta, whole grains provide a lot of fiber as well as added nutrients such as omega-3 fatty acids. When gut bacteria ferment fiber, they produce short-chain fatty acids. These molecules promote the normal function of cells lining the colon, where 70% of our immune cells live.
Although low-carb diets are popular for weight loss, avoiding grains entirely may not be so great for the good gut bacteria that thrive on fiber.
green leafy vegetables
Green leafy vegetables like spinach or kale are excellent sources of fiber and nutrients such as folate, vitamin C, vitamin K, and vitamin A. Research shows that leafy green vegetables also contain a specific type of sugar that helps promote the growth of healthy gut bacteria.
Eating plenty of fiber and green leafy vegetables can give you the ideal gut microbiome—the trillions of microorganisms that live in your colon.
lean protein
People with irritable bowel syndrome or a sensitive gut should stick to lean protein and avoid fatty foods, including fried foods.
High-fat foods can trigger colon contraction, and the high fat content of red meat is just one reason to choose healthier options. Experts say red meat also promotes the growth of colon bacteria that produce chemicals linked to an increased risk of clogged arteries.
low fructose fruits
If you're prone to gas and bloating, you may want to try cutting back on fructose, or fruit sugar. Some fruits, such as apples, pears, and mangoes, are high in fructose.
On the other hand, berries and citrus fruits, such as oranges and grapefruit, contain less fructose, making them easier to tolerate and less likely to produce gas. Bananas are another low-fructose fruit that is high in fiber and contains inulin, a substance that stimulates the growth of good bacteria in the gut.
Avocado (avocado)
Avocados are a superfood that are rich in essential nutrients like fiber and potassium, which help promote healthy digestive function. It's also a low-fructose food, so it's less likely to cause gas.
When it comes to foods like nuts and avocados, be mindful of portion size. While they are nutritious, they are also high in fat, so be sure to eat them in moderation.
