It’s all in the Gut: Probiotic Foods to restore your Microbiome

The body contains approximately 40 trillion bacteria cells most of which are found in the gut and small intestines. They are known collectively as the gut microbiome, and they are extremely crucial for overall health. There are some habits that can be done every day to boost your gut health. This includes adding fermented food into your daily diet such as natural yogurt, kombucha, kefir or kimchi. Fermented food will boost the microbiome by improving its function and decreasing the number of harmful microbes in the gut. It can be useful to add prebiotics and probiotics as well. Probiotics are a friendly bacterium that help to restore balance to the gut. Prebiotics are a type of fibre that feed the healthy bacteria in the digestive system. The best source of nutriment for the microbiome remains fresh fruit and vegetables. In this article, you will learn about seasonal fruits and vegetables that can help you boost the health of your digestive system.

Fermented Foods

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Winter brings an array of fermented delights that can fortify your gut with beneficial probiotics. Sauerkraut, kimchi, and pickles are not only delicious but also rich in probiotics that promote a healthy balance of gut bacteria. These foods contribute to improved digestion and can bolster the immune system during the colder months.

Ginger and Tumeric

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Embrace the anti-inflammatory power of ginger and turmeric, which are often associated with winter recipes. These spices can help soothe the digestive tract, reduce inflammation, and alleviate symptoms of indigestion. Incorporate them into soups, stews, or warm beverages for a flavorful and gut-healing experience.

Winter Squash

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Varieties like butternut and acorn squash are abundant in winter and are packed with fiber, vitamins, and minerals. The soluble fiber in squash supports a healthy gut by nourishing the beneficial bacteria and promoting regular bowel movements. Roast or steam them for a comforting and gut-friendly addition to your meals.

Brassica Vegetables

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Broccoli, Brussels sprouts, and cauliflower are cruciferous vegetables that thrive in the winter months. Rich in fiber and sulfur-containing compounds, these vegetables support the growth of beneficial gut bacteria and aid in the elimination of toxins. Roast or sauté them to enhance their flavors and make them more digestible.

Cranberries, pomegranate and even bone broth are also great ways to support your gut health this winter. When taking care of the gut, it is important to simply increase the fibre intake daily. Adding one or two fruit with your breakfast and another on with a snack during the day. Prioritizing eating green vegetables for a minimum of once or twice a day will also help as they are full of fibre and other nutriments.

Written by

  • Lisa Hanley

    Lisa Hanley is both the Founder and Editor of Ankha Azzura Magazine, a media platform that blends her passion in wellness, science, and holistic living. Having spent over a decade working in media, beginning with local radio and print and later transitioning to producing and luxury travel writing, Lisa established Ankha Global in 2022. She attended three universities in the UK to study Journalism and Media studies and currently resides in London with her partner.

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