By Grace O
There is plenty of evidence-based research on how maintaining a balance of good and bad bacteria can contribute to the prevention of chronic diseases, create a healthy immune system, support mood and brain function, and help with healthy aging.
Here are the best foods that include fiber and good bacteria (or both!) and foods that support your gut health. Consider planning out your diet so that you get these types of foods every day.
High-Fiber Foods
Foods that contain insoluble fiber (which bulks stool) and soluble fiber (which absorbs water and grabs bacteria) are the foundation of a healthy gut. High-fiber foods include vegetables, whole grains, and fruits. Some of the best sources include:
- Fruits: apples, blueberries, grapefruit, pears, pomegranates, raspberries
- Vegetables: artichokes, beets, broccoli, carrots, green peas, sweet potatoes with the skin on, and winter squash
- Whole grains: brown and black rice, oats, quinoa, sorghum, whole wheat
Prebiotic Foods
Foods that the body cannot break down and instead get fermented by the good bacteria in your gut have special fibers that are referred to as prebiotics. Some of the best sources include:
- Asparagus, bananas, chicory root, dandelion greens, garlic, onions, leeks, and Jerusalem artichokes
Probiotic-Rich Foods
Foods that contain living microorganisms similar to those naturally produced in the gut are called probiotic foods. They are generally either fermented or cultured. Some of the best sources include:
- Kefir, kimchi, kombucha, miso, sauerkraut, tempeh, and yogurt
Symbiotic Food Pairs
Foods that contain both probiotics and prebiotics are a perfect combination for your gut health. Try these pairings for the best of both worlds:
- Blueberries and Greek yogurt
- Miso soup with leeks and tofu cubes
- Smoothie with kefir milk, flaxseeds, banana, and spinach
- Feta cheese with baked beans
- Greens sautéed with garlic served with tempeh and brown rice
Veracruz Street Corn Bowl
This recipe is a perfect summer dish and it’s loaded with beneficial ingredients. Black beans provide fiber and protein for energy, corn provides zinc, eye-healthy lutein, and brown rice is full of fiber for gut health as well.
Serves 4
Ingredients
- 4 ears corn, shucked and rinsed
- 2 Tbs. olive oil
- 1 jalapeño, seeded and diced
- ½ tsp. coriander
- ¼ tsp. cumin
- ½ tsp. chili powder
- 1 tsp. minced garlic
- 2 cups water
- 1 cup brown rice
- 1 cup of salsa
- 4 cups chopped romaine lettuce
- 1 (14-15-oz.) can black beans, drained and rinsed
- 1 cup peeled and cubed jicama
- 2 avocados, thinly sliced
- ½ cup fresh cilantro leaves, as a garnish
- 1 lime, cut into wedges, as a garnish
Procedure
1. Preheat a stovetop (or outdoor) grill to medium-high heat.
2. Add the corn to the grill and cook, turning occasionally, for 10-12 minutes or until cooked through and charred. Let cool, then cut the kernels off the cobs.
3. In a large skillet, heat the olive oil over medium heat. Add the jalapeño and cook for 1-2 minutes. Add the corn, coriander, cumin, chili powder, and garlic. Cook, stirring occasionally, for 3-5 minutes or until the corn is heated through.
4. In a large saucepan, bring 2 cups of water to a boil. Add the rice and cook according to package instructions.
5. To assemble, divide the rice into 4 bowls and top with the corn, salsa, lettuce, beans, jicama, and avocado.
6. To serve, garnish with the cilantro leaves and lime wedges.
Gluten-Free, Vegan, Vegetarian
-Grace O is the creator of FoodTrients, a unique program for optimizing wellness and longevity. She is the author of three award-winning cookbooks. Her latest cookbook is “Anti-Aging Dishes from Around the World.” Learn more at Foodtrients.com/recipes/gut-health.
