If you’re regularly reaching for antacids to combat upset stomach, bloating or gas, take a step back to look at what you eat and try adding these good foods for gut health to your meal plan.

1. Yogurt (and Other Fermented Foods)

In the past few years, you probably started hearing more about probiotics (live microorganisms) and the benefits of its “good bacteria.” The truth is, those probiotics are beneficial to gut health in addition to helping boost your immune system. Whether you opt for Greek, non-dairy, or drinkable Kefir, you’ll get a healthy dose of live bacteria. Other fermented foods and drinks to consider adding to your gut health diet are kimchi, sauerkraut, kombucha, tempeh, and miso.

2. Almonds

Need a quick snack? Opt for a few almonds over that bag of chips. “Almonds are high in fiber and also have some probiotic properties which help promote gut health,” says Kristin Gillespie, RD at Exercise With Style. She also says almonds are packed with healthy fats and polyphenols, both of which are used by gut bacteria as fuel.

3. Bananas

According to the Harvard School of Public Health, bananas aren’t just easy to eat but can help in the gut-healing process by restoring electrolytes such as potassium that could be lost due to diarrhea or vomiting. Clinical studies also show that less-ripe bananas contain resistant starch that promotes the growth of beneficial microbes in your digestive tract. Basically, those microbes break down and can help prevent chronic digestive disorders.

4. Ginger

It’s a spice used around the world and one of the main ingredients in the fall-favorite pumpkin spice blend. What you might not know is that ginger also has a history of medicinal use. Ginger has the ability to help food move through your gut rather than sit in your stomach, which causes bloating and pain. This is another gut-healthy food that also holds anti-inflammatory properties. Try drinking it as a tea.

5. Bone Broth

Made from the bone marrow of a chicken or cow, the slow-simmering process of making bone broth produces a healthy amount of L-glutamine (an amino acid). Bone broth is one of the gut healthy foods Ugarte says can “help not only ease stomach discomfort but actually help reverse digestive symptoms and help restore the gut and diminish symptoms associated with IBS.”

6. Pineapple

Lucky for us, tropical, sweet pineapple is loaded with nutrients. When it comes to gut health, pineapple is unique in that it contains a group of digestive enzymes that help break down proteins, which aids in digestion. Other gut-healing fruits worth mentioning include papaya, mango and kiwi.

7. Sprouted Whole Grains

By consuming bread and other foods made from sprouted whole grains, there’s less phytic acid (harmful to the digestive system) in the product. Breaking-down those whole grains means all the quality nutrients are more easily absorbed into your bloodstream and will route to the proper target tissues in your body.

8. Onions

Onions, along with other allium family members (i.e. garlic, leeks, and scallions) are rich in prebiotics, which are carbohydrates that serve as food for probiotics. Gut bacteria feed on the prebiotics in onions, which maintains a healthy bacterial balance in your gut.

Source: https://www.bhg.com