More than only gas and constipation are affected by the bacterial balance in our intestines. It affects almost every part of who we are, from the way our immune system works and how our hormones are managed to how well we stay healthy and avoid getting sick.
There’s logic to trusting one’s “gut” while making life-altering choices. To relay these intuitive impressions to the brain, we depend on the neurons and neurotransmitters that run down the gastrointestinal system. Many people refer to the digestive tract as their “second brain” because of the complex network of nerves and neurons (officially termed the enteric nervous system) that allows it to connect directly with its brain counterpart.
In addition to protecting us against harmful bacteria and viruses, the microbiota that lives in our digestive tract also controls our immune system’s innate and adaptive components. However, autoimmune diseases like Crohn’s disease and rheumatoid arthritis may be triggered when homeostasis of the gut microbial community is disturbed, which may happen when one consumes an improper diet.
Having regular bowel motions is certainly an indicator of a healthy gut, but it is not the only one. If your microbiota is healthy, then both the good and harmful bacteria are getting along. Drink to your sustained health with the help of these microbiota-boosting drinks.
Then, read The Most Important Vegetable for Your Digestive System to learn more about maintaining a healthy gut.
1. Kefir
Consuming fermented foods containing live cultures has been shown to increase the number of “good” bacteria in the microbiome. Kefir, a tart fermented milk drink, is a potent probiotic that may aid in restoring the delicate balance of your microbiota.
Kefir is simpler to digest for individuals with lactose intolerance because of the fermentation process, which breaks down carbs like starch and sugar by bacteria and yeast, according to registered dietitian and author of Nutrition for Sport, Exercise, and Health Marie Spano, MS, RD, CSSD.
Kefir’s special peptides are created during the fermentation process. Kefir may be better for persons with protein digestion issues because of the short, simple amino acid chains it contains. When compared to other sources of protein, the proteins in kefir may be simpler to digest for those with certain conditions or who are on certain medications (such as those for ulcerative colitis, Crohn’s disease, or the elderly or those using antacids).
2. Drinking Green Tea
Including a broad range of plant meals and drinks is one of the greatest strategies to populate the gut microbiota. According to Marie Ruggles, MS, RD, CN, author of Optimize Your Immune System, “most people don’t think about teas when it comes to diversity, but this is a really easy approach to add diverse plant species into your diet.”
Matcha green tea, which is rich in a powerful polyphenol called epigallocatechin gallate, is commonly considered to be one of the greatest teas for gut health (EGCG). Black tea, chamomile, holy basil, turmeric/ginger, and pu-erh, a fermented tea, are other good additions to your tea rotation. Ruggles believes that the chemicals in these teas have “pre-biotic action,” meaning that they interact with the gut microbiota to promote the growth of good bacteria.
Advice: Steep for longer. The polyphenol content of brewed coffee was shown to be higher after a 5-minute brew period compared to a 1-minute brew time.
However, you may be thinking, “But I really can’t stand the flavor of green tea.” To hide its grassy, occasionally harsh taste, matcha tea may be prepared in this way: Banana, almond milk, and vanilla extract go well with green tea in a smoothie. Or, as Spano recommends, you may add some pineapple to your matcha to mitigate the bitterness. I’d use a blender and some frozen pineapple and pure pineapple juice.
3. Kombucha
Tea, sugar, and a symbiotic culture of bacteria and yeast (or SCOBY) combine to create the effervescent beverage known as kombucha. Amanda Sauceda, RD, an expert in gut health nutrition, notes that there is new evidence suggesting that kombucha may have antimicrobial properties and may affect the gut flora.
Consuming kombucha may be helpful in reducing obesity, according to a recent meta-analysis of 15 studies that revealed it balanced out the good and harmful bacteria in the digestive tract. This fermented beverage seems to reduce oxidative stress and inflammation, according to the data.
4. Water
Maintaining a healthy digestive tract requires that you drink enough water. Always keep that in mind, since if you’re like the majority of people, you’re not getting enough water every day. Sauceda argues that drinking water aids in digestion and nutrition absorption. Moreover, fiber is essential for maintaining a balanced microbiota.
Research published in Nutrients shows that the fermentation of dietary fiber in the colon modifies the microbiota and controls glucose and blood fat metabolism, improving health outcomes. Dietary fiber is not digested in the small intestine. However, fiber causes gas and constipation because it absorbs water in the digestive tract. Sauceda recommends increasing water intake with a high-fiber diet. It’s easy to overlook this, as many have done before.
5. Marrow Broth
Chicken, beef, and other animal bones and connective tissues simmered for hours in water to extract essential vitamins and amino acids including glycine, gelatin, glutamine, and collagen have become a popular health elixir.
According to a study published in the journal Gut, poor diet and lack of exercise may cause a disease known as “leaky gut,” which is defined by a weakened lining of the gut that enables toxic chemicals to leak into your circulation and promote inflammation.
According to Samantha Presicci, MCN, RD, LD, a registered dietitian at Fond Bone Broth, “collagen helps to feed the intestinal lining, while gelatin is able to absorb water and assist maintain the layer of mucus that keeps gut microorganisms away from the intestinal membrane.” Because “you are not simply what you eat; you are what you digest and absorb,” glutamine may be useful in treating issues like leaky gut.
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