Reviewed by Dietitian Kelly Plowe, Ms, Rd
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“Key“
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Nutritionists love these six “bad” foods because they are beneficial to your gut and overall health.
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Prebiotics, probiotics, antioxidants and resistant starch are nutrients.
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Other strategies, such as sufficient sleep and stress less, can also help your bowel health.
When you take care of your bowel health, you support healthy digestion, yes, but also take care of your immune, brain and heart health. This is because the community of microorganisms that call your digestive home (also known as your gut microbiome) affects how our bodies absorb nutrients and produce hormones and neurotransmitters.
It’s no secret that a diet plays a big role in bowel health, but some of the best foods may surprise you! We talked to nutritionists to help reshape how you think about these six “bad” foods and share how they are actually good for your gut.
1. Sauerkraut
“Sauerver tops my list of foods that get bad rap but are beneficial for gut health,” says Lisa Andrews, M.ed., Rd, LD. You may worry about its sodium content, but do not underestimate the potential benefits of this fermented cabbage.
A midfielder of sauerkraut has 2 grams of fiber or 7% of the daily value (DV)! Fiber is one of the most important nutrients for regulating digestion and helping your bowel bacteria to flourish.
“When consumed carefully, sauerkraut supplies basic probiotics that maintain gut health and immune health,” says Raksha Shah, Ma, RDN. These probiotics or good bacteria are a by -product of the fermentation process used to give sauerkraut.
Note that the heat used in the pasture process when preserving or shaking sauerkraut kills probiotics, so raw sauerkraut is your best bet on bowel health.
“That [sauerkraut] It can be used as a spice on sandwiches in place of pickles or as a garnish of pork or in beans, like peas with black eyes, “says Andrews. Try to do it yourself with this simple sauerkraut recipe.
2. Bob
Bob, beans are useful for your heart, the more you eat them … You know how the rest of the saying goes. But do not allow the fear of gas to divert you from these nutritional legumes.
“Although they are sometimes avoided because of fear of bloating, beans and lentils are among the most helpful prebiotic foods to promote microbial diversity and bowel resistance,” says Shah. They are also one of the most unauthorized sources of fiber. Midfit black beans have 8 grams of fiber. This is almost 30% of DV.
Your body may need some time to adapt to all these fibers, so consider slowly enhancing bean intake if they are no longer an essential element in your diet. Keep in mind that if they cause a little gas, it can actually be a good sign of your gut microbiome. “Gas is good in my opinion! This means that your body makes bacteria in your intestine to nourish your gut microbiome,” says Andrews.
3. Potatoes
“Potatoes are often labeled as unhealthy due to their high glycemic index, but when cooked and cooled, they develop a persistent starch, which improves insulin sensitivity, reduces inflammation and maintains microbial diversity of the bowel,” says Shah.
Sustainable starch is not absorbed in your small intestine. Instead, it is fermented by microorganisms in the colon to create useful fatty acids with a short chain. They are responsible for the many benefits associated with diet -resistant starch.
One way to enjoy boiled and chilled potatoes is potato salads! For inspiration, try these delicious potato salad recipes.
4. White rice
Just like potatoes, white rice gets bad rap because it is refined carbohydrates. However, this may be another source of bowel -resistant starch.
“Cooking and then the cooling rice increases the content of a resistant starch by maximizing fiber intake. So, embrace the residual rice!” says Anna Pruteanu, MS, RDN, LDN, CEDS-C.
Research shows the benefits of cooling and then warming the rice not only on the health of the bowel but also of regulation of blood sugar. The study evaluated the effects of freshly cooked white rice against white rice, which is cooked and then cooled for 24 hours before re -heated. In people with type 1 diabetes, the cooled white rice has led to a slightest increase in blood sugar levels after eating than freshly prepared white rice. This is thanks to the differences in sustainable starch.
5. Cruciferous vegetables
Cruciferous vegetables include broccoli, Brussels sprouts, cabbage, cauliflower, cabbage, radishes and turnips. “Cruciferous vegetables often get bad rap because they can cause bloating for some people. Although this is true, it does not mean that they are food that people should not enjoy,” says Alice Smolen, MS, RDN, CDN.
In fact, studies show that thanks to their chemicals containing sulfur, cruciferous vegetables can help reduce the risk of colorectal cancer.
“Cruciferous vegetables are filled with fiber, which is crucial to maintaining good bowel health and eating our bowel bacteria,” Smolen says. For example, a glass of Brussels sprouts has 3 grams of fiber or about 10% of DV.
If you are sensitive to these vegetables, consider consuming them in smaller portions. For example, try a little help for these roasted Romansko vegetables for aromatic, high fiber content.
6. Chocolate
If you like to eat something sweet after dinner, consider making it a piece of dark chocolate. It may be good for your gut. “Dark chocolate provides polyphenols, plant compounds that feed beneficial bowel bacteria and help reduce bowel inflammation,” says Shah.
A study found that healthy adults who have eaten an ounce of 85% cocoa chocolate every day for three weeks have more diverse gut microbiomas than those who have not ate chocolate. Chocolate acted as a prebiotic, helping the beneficial bacteria of the gut to grow and flourish. The same was not true of 70% cocoa chocolate, probably because there are not so many cocoa polyphenols.
Other strategies for better bowel health
Your diet undoubtedly affects the health of your bowel, but this is not the only thing to consider. Here are other ways to improve your bowel health:
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Stay hydrated. “Stay hydrated to maintain digestion and maintain a healthy bowel mucosa,” Shah recommends. Especially when you increase fiber intake, it is also important to increase fluid intake. Water helps the fiber to work better by making the stool softer and easier to pass.
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I was sleeping well. As you sleep, your body is strong to repair and recharge. So it’s no surprise that good sleep is important for many aspects of health, including bowel health. Studies have shown that sleep deprivation can lead to problems in your gut microbiome, so go for 7-9 hours every night.
Bottom line
Although you may have written off certain foods as “bad”, their benefits can surprise you. As for the health of the intestine, nutritionists recommend that they include sauerkraut, beans, cruciferous vegetables and dark chocolate for their fiber, probiotics and prebiotics. Cooking and chilled potatoes and white rice are other great options because they have a durable starch. These foods can help eating good bacteria in your gut to maintain a healthy gut microbiome, keep you regularly, and reduce bowel inflammation.
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