Ultimate Guide to Gut Health: Best and Worst Foods

Roma Kunde
Roma Kunde
August 7, 2024
12
min read
Technically reviewed by: 
Charisse Cartin
Ultimate Guide to Gut Health: Best and Worst Foods
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Your gut is home to millions of bacteria and microbes (aka the microbiome), including both good and bad organisms. Balancing these bacteria is key to good health, though the "right balance" varies for each person [1]. 

Gut health significantly impacts overall health, with about 70% of your immune system residing in the gut. Your diet directly influences your gut bacteria. A healthy gut can help prevent chronic diseases, reduce inflammation, boost brain health, and maintain a healthy weight [2]. 

Even simple dietary modifications can quickly change your gut microbiome. In this article, we’ll discuss the best foods for gut health, the ones to avoid, and the roles of probiotics and prebiotics.

Why Does Gut Health Matter?

Your gut serves as your body's gatekeeper. The intestinal walls have a layer of cells that separate what stays in the gut from what gets absorbed into the body. These cells form the gut barrier, along with the mucosal layer, gut microbiota, and immune system [2].

A healthy gut with a good mix of bacteria is key for digestion, immunity, and overall health.

Moreover, the diverse community of organisms in your gut can impact nearly every aspect of your health. An imbalance in gut bacteria can lead to the uncontrolled growth of harmful organisms, increasing the risk of infections, such as yeast infections, following antibiotic use. Research indicates that gut health may influence [1]:

  • Inflammatory Bowel Disease (IBD)
  • Irritable Bowel Syndrome (IBS)
  • Inflammation
  • Liver health
  • Mental health issues like depression and anxiety
  • Obesity, diabetes, and metabolic syndrome

Thus, a diverse and healthy microbiota helps protect against external threats. Eating a balanced diet with diverse, gut-friendly foods is essential for maintaining a healthy gut microbiome, protecting the intestinal barrier, and enhancing overall gut health [3].

What Are the Signs of a Healthy Colon?

There are several markers of a healthy colon, including [4]:

  • regular transit time and bowel movements without pain or straining
  • stool that is well-formed and easy to pass
  • minimal gas or bloating
  • a consistent evacuation schedule (at least a few times a week)
  • brown stool color
  • no persistent diarrhea or constipation
  • a good appetite
  • no discomfort in your abdomen

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What Are the Best Foods for Colon Health?

Incorporating the right foods into your diet can greatly enhance your microbiome diversity. Here are some of the most colon-healthy foods:

The difference between prebiotics versus probiotics is that prebiotics, like those in bananas, feed the good bacteria in your gut, while probiotics, found in yogurt, add new good bacteria.

  1. Fiber-Rich Foods: Foods high in fiber, such as fruits, vegetables, whole grains, and legumes, are essential for a healthy gut [5]. Fiber acts as a prebiotic, feeding beneficial gut bacteria and promoting regular bowel movements [3].
  2. Fermented Foods: Fermented foods such as yogurt (especially those with live cultures), kefir, sauerkraut, kimchi, and miso are rich in probiotics. These beneficial bacteria help maintain a balanced gut microbiome and improve digestion. To boost gut health and minimize bloating, choose the best probiotics for gut health such as those with multiple strains of bacteria and high CFU (colony-forming units) counts [5].
  3. Prebiotic Foods: Foods like bananas, onions, garlic, leeks, and asparagus nourish good gut bacteria and help them thrive [5].
  4. Polyphenol-Rich Drinks: Polyphenols are plant compounds found in green and black tea, coffee, and cocoa. They are beneficial to the gut microbiome [5].
  5. Bone Broth: It contains gelatin and amino acids that can improve gut lining health and aid digestion [6].
  6. Sea Food: Fatty fish like salmon, mackerel, and sardines are high in omega-3 fatty acids, which have anti-inflammatory properties that can benefit gut health [7].
  7. Nuts and Seeds: Almonds, chia seeds, and flaxseeds are rich in fiber and healthy fats that support healthy gut bacteria [7].
  8. Leafy Greens: Spinach, kale, and Swiss chard are high in fiber and antioxidants, which can help reduce inflammation and benefit gut health [8].
  9. Herbs and Spices: Natural spices like ginger and turmeric have anti-inflammatory properties and can help soothe the digestive tract [7].

Green and black tea, coffee, and cocoa, are beneficial for your gut microbiome, promoting better digestive health.

For targeted remedies, consider gut health vitamins like vitamin D, especially if you're dealing with specific issues like bloating [9].

When choosing the best milk for gut health, choose options with added probiotics or low lactose. For the best yogurt for gut health, look for those labeled as containing live active cultures [10].

What Are the Worst Foods for Gut Health?

Maintaining good gut health involves not only choosing the right foods but also avoiding certain items that can disrupt it. Here are some foods that should be excluded from a healthy colon diet:

  1. Sugary Foods: Excessive sugar intake can disrupt the balance of gut bacteria, leading to an overgrowth of harmful bacteria and yeast, such as Candida [11]. Foods high in added sugars, like candies, sodas, and pastries, can negatively impact gut health and contribute to inflammation [12].
  2. Processed Foods: Highly processed foods often contain artificial additives, preservatives, and emulsifiers that can harm the gut microbiome. Items like packaged snacks, fast food, and frozen meals may disrupt digestive health and lead to imbalances in gut bacteria [3].
  3. Artificial Sweeteners: While they are calorie-free, artificial sweeteners like aspartame and sucralose can negatively impact gut bacteria, leading to digestive issues and changes in the microbiome [13].
  4. High-Fat Foods: Foods high in saturated fats, such as fried foods, fatty cuts of meat, and certain dairy products, can cause inflammation and negatively impact gut health by altering the gut microbiome balance [14].
  5. Alcohol: High alcohol consumption can irritate the gut lining, disrupt the balance of gut bacteria, and lead to inflammation and digestive problems [15].
  6. Gluten-Rich Foods: Gluten can cause gut inflammation and damage for those with celiac disease or gluten sensitivity. Foods containing wheat, barley, and rye should be avoided to maintain gut health [16].
  7. Dairy Products: Some individuals are lactose intolerant, and consuming dairy can lead to bloating, gas, and diarrhea, disrupting gut health [17].

Junk food, high in sugar, fat, and salt, can negatively impact your health by leading to weight gain and increasing the risk of chronic diseases.

Eliminating (or cutting down on) these foods can help sustain a healthy gut microbiome and boost your digestive well-being.

Simplify Your Health Routine: Use At-Home Tests for Colon Wellness

To maintain optimal colon health, consider using at-home tests for occult blood in the stool. At-home stool test kits are convenient and non-invasive screening tools that help detect potential issues early and enable timely medical intervention. Regular testing, combined with a balanced diet and a healthy lifestyle, supports long-term colon health and facilitates early identification of health issues.

Take charge of your health by incorporating Diagnox’s at-home colon test into your routine and adopting habits that support a healthy gut and overall well-being.

References

[1] E.M. Quigley, “Gut bacteria in health and disease.Gastroenterol Hepatol (N Y). vol. 9, pp. 560-569, Sep 2013.

[2] CDHF Staff, “How Nutrition Can Support Gut Health and the Immune System,” Canadian Digestive Health Foundation. [Accessed August 6, 2024].

[3] P. Zhang, “Influence of Foods and Nutrition on the Gut Microbiome and Implications for Intestinal Health.” Int. J. Mol. Sci. vol. 23, pp. 9588, Aug 2022.

[4] MedStar Health Staff, “What Healthy Bowel Movements Look Like, and When to Call the Doctor,” MedStar Health. [Accessed August 6, 2024].

[5] Better Health Channel Staff, “Gut Health,” Better Health Channel. [Accessed August 6, 2024].

[6] CDHF Staff, “Is Bone Broth Healthy?,” Canadian Digestive Health Foundation. [Accessed August 6, 2024].

[7] University Hospitals Staff, “Nutrition for Gut Health,” University Hospitals. [Accessed August 6, 2024].

[8] CDHF Staff, “Gut Bacteria and Leafy Greens,” Canadian Digestive Health Foundation. [Accessed August 6, 2024].

[9] A. Abbasnezhad, R. Amani, E. Hajiani, P. Alavinejad, B. Cheraghian, A. Ghadiri, “Effect of vitamin D on gastrointestinal symptoms and health-related quality of life in irritable bowel syndrome patients: a randomized double-blind clinical trial.Neurogastroenterol Motil. vol. 28, pp. 1533-1544, Oct 2016.

[10] Harvard T. H. Chan Staff, “The Microbiome,” Harvard T. H. Chan. [Accessed August 6, 2024].

[11] A. Man, C.N. Ciurea, D. Pasaroiu, A.I. Savin, F. Toma, F. Sular, L. Santacroce, A. Mare, “New perspectives on the nutritional factors influencing growth rate of Candida albicans in diabetics. An in vitro study.” Mem Inst Oswaldo Cruz. vol. 112, pp. 587-592, Sep 2017.

[12] D. Arnone, C. Chabot, A.C. Heba, et al, “Sugars and Gastrointestinal Health.Clin Gastroenterol Hepatol. vol. 20, pp. 1912-1924, Sep 2022.

[13] A. Kumar Singh, C. Cabral, R. Kumar, et al, “Beneficial Effects of Dietary Polyphenols on Gut Microbiota and Strategies to Improve Delivery Efficiency.” Nutrients. vol. 11, pp. 2216, Sep 2019.

[14] N. Andújar-Tenorio, I. Prieto, A. Cobo, et al, “High fat diets induce early changes in gut microbiota that may serve as markers of ulterior altered physiological and biochemical parameters related to metabolic syndrome. Effect of virgin olive oil in comparison to butter.” Plos one. vol. 17, pp. e0271634, Aug 2022.

[15] MD Anderson Cancer Center Staff, “How does alcohol affect the microbiome?,” MD Anderson Cancer Center. [Accessed August 6, 2024].

[16] Johns Hopkins Staff, “What Is Gluten and What Does It Do?,” Johns Hopkins Medicine. [Accessed August 6, 2024].

[17] Johns Hopkins Staff, “Lactose Intolerance,” Johns Hopkins Medicine. [Accessed August 6, 2024].

About the Author
Roma Kunde

Roma Kunde is a freelance content writer with a biotechnology and medical background. She has completed her B. Tech in Biotechnology and has a certificate in Clinical Research. She has 6 years of writing and editing experience in fields such as biomedical research, food/lifestyle, website content, marketing, and NGO services. She has written blog articles for websites related to construction chemicals, current affairs, marketing, medicine, and cosmetics.

About the Reviewer
This blog was
Technically reviewed by: 
Charisse Cartin

Charisse Cartin is a talented and dedicated editor who has contributed significantly to this blog.

The blog was also reviewed by the Diagnox content team. Diagnox Staff consists of a multidisciplinary team of scientists, content writers, and healthcare professionals with an expertise to create and review high-quality, informative, accurate, and easy-to-understand content for both professionals and everyday readers. Our staff follows strict guidelines to ensure the credibility and authenticity of the information, reviewing them independently and verifying them by various scientific and technical sources to ensure accuracy. Our review team believes in delivering knowledge free from bias to improve public health and well-being.

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