Health
How Food Choices Shape Gut Health After 40
Health Points
- Dietary supplements are a booming industry, but gut health largely begins with food choices.
- Probiotics and prebiotics can support gut health, though effectiveness depends on quality and strain.
- Specific foods and beverages, such as green tea, sauerkraut, and walnuts, are linked to improved gut diversity and wellness.
The dietary supplements market continues to grow, with projections reaching $170 billion by 2034. Gut-supporting products, including probiotics and prebiotics, remain especially popular among adults seeking to maintain a healthy digestive system.
Evidence shows that what you eat plays a leading role in shaping your microbiome and overall health. Foods rich in fiber and diverse nutrients contribute to well-functioning digestive and immune systems.
The Gut vs. The Microbiome
Your gut serves as a foundation for lifelong health, impacting everything from digestion to immune defenses. The human microbiome includes trillions of helpful bacteria that support the body’s daily functions and longevity.
Diverse microbial communities are found throughout the body, but the gut hosts the largest variety. This diversity is vital; when harmful microbes take over, a condition called dysbiosis can raise the risk of chronic disease.
Think of your gut as a balancing act between helpful and harmful microbes. Food choices are a major factor in supporting a healthy microbial environment.
Supplements and Gut Health
Probiotics are live microorganisms, while prebiotics are fibers that nourish them—both are common supplement options for gut health. However, the benefits depend on product quality and choosing the right strains.
“The term ‘probiotics’ can sometimes be used too loosely,” says Yasi Ansari, MS, RDN, CSSD, founder of Yasi Ansari Nutrition, LLC.
For a microorganism to qualify as a probiotic, it should be identified by strain, proven safe, remain alive in the product, and be supported by human clinical trials, Ansari explains.
She adds that while supplements can help in certain situations, they are not a substitute for the nutrients and synergy found in whole foods.
Ten Foods and Beverages That Support Your Gut
- Green Tea: Research in 2022 linked green tea to reduced inflammation, improved gut health, and a potential reduction in leaky gut, as well as lower blood sugar levels.
- Sauerkraut: Fermented cabbage provides unique compounds that help heal gut inflammation and may also lower the risk of certain cancers.
- Grapes: Polyphenols in grapes increase beneficial microbes, support immune health, and protect against harmful bacteria in the gut.
- Water: Staying hydrated supports healthy digestion, boosts the balance of helpful gut microbes, and keeps constipation at bay.
- Asparagus: This prebiotic-rich vegetable fuels healthy bacteria and may also help with blood sugar and pressure regulation.
- Walnuts: Regular consumption is linked to more robust gut bacteria, reduced inflammation, and better heart and colorectal health.
- Extra Virgin Olive Oil: Bioactive nutrients in olive oil help foster the growth of healthy bacteria and offer benefits for heart and brain wellness.
- Chickpeas: High in fiber, chickpeas support a strong gut barrier, improved digestion, and may have heart-protective effects.
- Kefir: This fermented dairy drink can deliver beneficial bacteria and help enhance microbial balance.
Focusing on a diet full of plant-based foods and fermented options can help fortify your gut, promoting overall well-being as you age. For more healthy tips, be sure to check with your health provider or a registered dietitian.