Improving gut health: Essential foods for a balanced microbiome

Healthy food is not just about being low in calories and fat. It primarily includes products rich in nutrients that support the intestines' health. Fortunately, we don't have to rely solely on fermented delicacies such as kimchi or kombucha. We can include many other readily available foods to benefit our intestines.

Instead of buying ready-made "health" products often filled with sugar and artificial additives, we should opt for unprocessed ones. Our plates should be dominated by:

• Whole fruits and vegetables: Rich in fibre, vitamins, and minerals, they provide an excellent food source for gut bacteria.
• Legumes: Beans, chickpeas, and lentils provide protein and fibre, which regulate bowel function and prevent constipation.
• Whole grain products: Sourdough bread, oatmeal, and brown rice deliver fibre and other valuable nutrients, supporting the gut microbiota.
• Olives: Rich in monounsaturated fatty acids and polyphenols, they promote the growth of good gut bacteria.
• Unpasteurized cheese: Contains more beneficial bacteria than famous pickles, positively affecting the gut microbiome.

Apart from the above-mentioned products, it's worth reaching for:

• Dark chocolate: Rich in polyphenols, which have antioxidant properties and support the intestines.
• Vinegar: Apple cider vinegar and other types contain acetic acid bacteria and cellulose that positively influence the functioning of the intestines.
• Fermented foods: Sauerkraut, pickles, and kimchi are rich sources of probiotics, i.e., live cultures of bacteria that regulate the gut microbiome.

Remember, a healthy diet is about the right products, regular meals, and the right amount of water. By taking care of our intestines, we take care of our whole body!