Finding the Best Carbs for Gut Health

Finding the Best Carbs for Gut Health: What to Look for

The general short- and long-term health of our gut microbiome is confirmed by a review that was published in March 2020 in the journal Microorganisms. In light of this, Dr. Brown adds that the sort of carbohydrates you consume might have an impact on your gut health either favorably or unfavorably. "Eating a lot of refined carbs—such as those found in sugary drinks and processed foods—can lead to inflammation and an imbalance of gut bacteria, which may increase the risk of various digestive disorders," the author claims.

 However, consuming fiber-rich carbs, including those in whole grains, fruits, and vegetables, can support gut health by supporting good bacteria in the stomach, regulating bowel movements, and lowering cholesterol. It's better to eat a mix of high-fiber carbohydrates and to avoid refined carbohydrates or foods with a lot of added sugar if you want your gut health to be at its best. Dr. Bulsiewicz continues that the degree of refinement with carbs is quite significant. Refined carbohydrates, such as white bread, pastries, and beverages sweetened with sugar, have had a large portion of their natural fiber and nutrients removed, which can cause sharp blood sugar spikes and may be a factor in insulin resistance and other metabolic problems.

 However, whole plant meals that have undergone minimum or no processing still contain significant amounts of fiber and nutrients, making them better for gut health than highly processed diets. "The decision is rather clear-cut. Choose food that you could cultivate whenever feasible rather than food that was created in a lab, advises Dr. Bulsiewicz.

1. Oats 

 Oats are superior to other whole grains for your digestive system, according to a review published in The Journal of Nutrition in October 2021. After analyzing 84 studies, it was discovered that those with celiac disease and people without any digestive disorders who consumed oats had more good gut bacteria. Beta-glucan, a particular type of soluble fiber found in oats that transforms into a gel-like consistency in the gut to help keep things moving through your digestive tract, bulk up your stool, and encourage more frequent bowel movements. Start your day with this fashionable dish for scrambled oats, or forgo the bakery muffin and try Breakfast Blueberry-Oatmeal Cakes. 

Tempeh 2.

Dr. Bulsiewicz and your microbiota both enjoy eating any type of fermented plant food. The foods sauerkraut, kimchi, pickles, olives, and tempeh "deliver living microbes [probiotics] that provide additional benefits in addition to having the fiber and polyphenols to support a healthy gut microbiome." My objective is to have 3 to 5 portions of fermented food each day, he claims. A particularly sage option is tempeh, which is produced from fermented soybeans that are pressed into loaves. In addition to providing a good balance of protein, fat, and carbohydrates, tempeh also packs an unusual one-two punch of prebiotics and probiotics, two important agents in enhancing your gut microbiota. Participants in a February study found that after just 28 days of consuming 3 12 ounces of cooked tempeh daily, The Brain's Best Fermented Foods, According to Recent Research 

3. Chia, and Flax Seeds 

 These three omega-3 super seeds are also staples in Dr. Bulsiewicz's diet since they are adaptable, simple to sneak into everything from smoothies to salads, and nutrient powerhouses all at once. "I love chia, flax, and hemp seeds so much. They are all rich in protein, fiber, and omega-3 fatty acids. In other words, when you eat these items, you are boosting all three macronutrients in your diet, according to Dr. Bulsiewicz. A December 2017 study published in the International Journal of Obesity found that these seeds' omega-3s produce anti-inflammatory short-chain fatty acids that may strengthen our intestinal walls and boost immunity in addition to the gut-supporting fiber

. 4. Legumes 

 Beans and legumes, which are rich in fiber and resistant starches that support a healthy gut microbiota, "are among the healthiest foods out there," according to Dr. Bulsiewicz. Bonus: They are reasonably priced. "Having a cheap and incredibly healthy food option is nice with inflation being what it is," said the speaker. Dr. Brown confirms that beans and legumes including chickpeas, black beans, kidney beans, and lentils are a robust source of plant-based protein that can, among other things, help manage blood sugar levels. According to studies, consuming beans may help lower your chance of developing chronic illnesses like diabetes and heart disease. Additionally, they encourage regular bowel movements, make you feel fuller for longer, and support healthy gut flora, according to Dr. Brown. Small-but-mighty lentils deliver polyphenols and prebiotic carbs that nourish our beneficial gut bacteria in such a way that it may help lower the risk for gut-related diseases, according to a review published in the International Journal of Molecular Sciences in November 2017. These Air-Fryer Stuffed Potatoes with Lentil Stew and Vegan Lentil Soup are a staff favorite at EatingWell.

The conclusion> 

 Stop avoiding carbohydrates. Dr. Brown summarizes that a healthy, high-fiber diet can support good gut health and lower your chance of developing chronic diseases. Fruits, vegetables, whole grains, seeds, beans, legumes, and fermented plant meals are among the healthiest carbohydrates for intestinal health.

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