Fiber is a food source for the bacteria living in our gut. Ensure that your diet includes a variety of fruits, green vegetables, and nuts. For example, you can include feel-good foods like cranberries, berries, blueberries, and pomegranates to support intestinal health. Apples, carrots, legumes, mushrooms, garlic, almond, carrots, and onions are also the best option to promote bacteria in your gut. When your bacteria consume such foods, they help preserve the integrity of your gut lining and avoid inflammation and boost your overall health1.
Avoid Gluten
In short, a high-fiber diet is critical for maintaining a healthy microbiome. But too much high fiber diet like gluten-containing foods including rye, wheat, barley, whole grain should be used to a minimum. Because when you consume a large amount of gluten, your bacteria have to do a lot of work to help the digestive system digest such foods. As a result, gas and bloating can occur.
Avoid Dairy
The same is the case with dairy. Milk is a frequent offender for persons suffering from digestive, allergy, hormonal, or autoimmune disorders. Cow’s milk proteins (such as whey, casein, and lacto-albumins) are particularly offensive. Additionally, dairy contributes to a variety of digestive disorders and aggravates irritable bowel syndrome. Moreover, you may be “lactose intolerant” if dairy causes diarrhea, bloating, and gas. This indicates that you lack an enzyme necessary for the digestion of sugar found in milk and other dairy products2. So, dairy may not be the best option to promote gut health.