NEW YORK, Sept 14: Recent discussions have highlighted the importance of gut health, emphasizing its impact on not only digestion but also disease prevention, mood, and immune function. But what does a healthy gut entail, and how can you enhance it?

To start, everyone has a gut microbiome—a unique collection of microorganisms residing mainly in the small and large intestines that support metabolism and immune function. From birth, we accumulate a diverse array of microbes through diet and environmental exposure. This results in a complex ecosystem of bacteria, fungi, parasites, and viruses, which can be either beneficial or harmful.

A healthy gut microbiome is characterized by a diverse array of microorganisms, which enhances resilience and supports various microbial functions. A lack of diversity can increase the risk of chronic health issues such as inflammatory bowel disease, diabetes, cardiovascular disease, depression, and skin problems.

Supporting a healthy gut involves maintaining a balanced diet rich in fiber from plant-based foods like fruits, vegetables, and whole grains while minimizing processed foods.

Here are five foods recommended to boost gut health:

1. Yogurt: Yogurt is rich in live and active cultures that introduce beneficial bacteria into the gut. These probiotics aid digestion, improve nutrient absorption, enhance the immune system, and foster an anti-inflammatory environment, particularly for individuals with inflammatory bowel disease. For those who are lactose intolerant, probiotics in yogurt can help digest lactose, making dairy products easier to tolerate. Alternatives for those who don’t enjoy yogurt include kefir, sauerkraut, kimchi, and tempeh.

2. Garlic: Prebiotics are essential for supporting the growth of good bacteria in the gut, and garlic is a prime source of these dietary fibers. Research indicates that garlic enhances mineral absorption, increases the diversity of beneficial bacteria, and alleviates constipation. It also possesses anti-inflammatory and antimicrobial properties that help combat harmful bacteria. Garlic is easy to incorporate into various dishes, but other prebiotic-rich foods include onions, asparagus, bananas, black-eyed peas, and bran cereal.

3. Jerusalem Artichokes: Jerusalem artichokes are high in inulin, a prebiotic fiber that promotes the growth of beneficial gut bacteria. They are also rich in polyphenols—antioxidant compounds that protect cells from damage. Consuming Jerusalem artichokes can reduce gut inflammation and improve digestion. Other sources of polyphenols include apples, pears, berries, broccoli, onions, and coffee.

4. Pulses: Pulses, such as beans, lentils, and chickpeas, are highly nutritious and offer prebiotic fiber, protein, antioxidants, and polyphenols. The soluble fiber in pulses supports gut health by aiding digestion and promoting regular bowel movements. Pulses contain starches that are not fully digested, which can enhance the growth of beneficial bacteria and increase the production of anti-inflammatory short-chain fatty acids. These fatty acids nourish the colon cells and maintain intestinal health. Incorporate chickpeas into salads, lentils into soups, and beans into tacos for a gut-friendly diet.

5. Oats: Oats are excellent for gut health due to their beta-glucan content—a type of soluble fiber that acts as a prebiotic and contributes to the production of short-chain fatty acids. Research links beta-glucan to reduced inflammation, increased levels of good bacteria, and a healthier gut microbiome. Additionally, oats have antioxidant and anti-inflammatory properties and are high in insoluble fiber, which aids digestion and maintains regular bowel movements. Including oatmeal in your breakfast or oat-based bars as snacks can support overall gut health.