Nutrition
Gastroenterologist’s Top 5 Foods for a Happier, Healthier Gut
The health of our gut is pivotal, playing a significant role in our overall wellbeing by processing food, absorbing necessary nutrients, and expelling toxins. As noted by internal medicine physician William W. Li, MD, “The more diverse your microbiome, the healthier your gut. This translates into lower inflammation and a reduced risk for chronic diseases like heart disease and type 2 diabetes. It can also promote faster healing, a more streamlined metabolism and even better mood.” So, what foods nurture the gut and boost its health? Here are five gut-friendly foods that gastroenterologist Joseph Salhab, DO, incorporates into his daily diet.
Sourdough Bread
Dr. Salhab, an avid baker, champions sourdough bread as a gut-friendly food. “For my gut-friendly breads, I love sourdough,” says Salhab. He explains that sourdough is “lower in gluten and other bloat-causing agents than other breads,” making it a healthier choice for your gut. The fermentation process of sourdough also leads to an increase in prebiotic and probiotic properties, which benefit the gut’s health, per a 2021 report in the journal, Microorganisms.
Kefir Cheese
After toasting a slice of his homemade sourdough bread, Salhab enjoys it with a thin spread of kefir cheese. This cheese is “naturally rich in probiotics,” which are great for gut health. Kefir, a fermented milk-like beverage, boasts several health benefits, including “anti-inflammatory, anti-oxidative, anti-cancer, anti-microbial, anti-diabetic, anti-hypertensive, and anti-hypercholesterolemic effects,” according to a study in the Foods journal.
Greek Yogurt
When he’s not enjoying his sourdough toast, Dr. Salhab starts his day with Greek yogurt as it is a food naturally high in probiotics. He garnishes it with blueberries and raspberries, which he says, “help my gut bacteria thrive and they help with memory and focus.”
Avocados
Dr. Salhab cherishes avocados, a food high in fiber and packed with essential nutrients. As per Johns Hopkins Medicine, avocados promote healthy digestive function due to their potassium content. Plus, avocados are a low-fructose food, which helps to reduce bloating.
Sliced Tomatoes
With his sourdough toast and smashed avocado, Salhab adds slices of tomatoes, a “great prebiotic.” As outlined by Best Life, prebiotics serve as food for the gut’s microflora, differing from probiotics as they remain in the gut. Tomatoes can also lower your risk of heart disease, cancer, and boost immunity, as per Cleveland Clinic.
After discussing these gut-friendly foods, it’s clear that maintaining a healthy gut contributes to our overall health and wellbeing. By incorporating nutritious and diverse foods like sourdough bread, kefir cheese, Greek yogurt, avocados, and tomatoes into your diet, you can support a healthier, more diverse microbiome. As Dr. Salhab demonstrates, these foods can be delicious and provide a variety of other benefits, ranging from improved memory to reduced risk of chronic diseases. So, why not consider including them in your meal plan to help your gut strive?
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