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Photo:Photographer: Fred Hardy, Food Stylist: Jennifer Wendorf
Photographer: Fred Hardy, Food Stylist: Jennifer Wendorf
You may have already heard that probiotic-rich foods like yogurt and kefir are great for gut health. But there are loads of plant-based foods that support gut health, too.
If better gut health is on your to-do list, load up on these seven dietitian-approved plant-based foods. Your gut will thank you!
Health Benefits of Plant-Based Food for Gut Health
One of the great things about plant-based foods is that they’re filled with fiber. This indigestible carbohydrate travels intact to the colon, where the beneficial bacteria that live there feed on it. That doesn’t just help those healthy bugs grow and thrive. It also gives them the power to crowd out more harmful bacteria.
But fiber is just the beginning. Plant foods also contain healthy fats, antioxidants and other nutrients that improve gut health. So, think of them as a cocktail for better gut health!
The 7 Best Plant-Based Foods for Gut Health
1. Oats
Oats contain beta-glucan, a special type of soluble fiber that may reduce harmful LDL cholesterol and stabilize blood sugar.However, the health benefits of oats go beyond heart health and diabetes. When healthy gut bacteria feed on beta-glucan, they produce a wealth of SCFAs, such as acetate, propionate and butyrate.And if that weren’t enough, research indicates that eating oats may also increase the concentration of certain types of beneficial gut bacteria, such asLactobacillusandBifidobacterium.
Another reason to love oats? They’re incredibly versatile, so you can enjoy them as a savory and sweet ingredient. Check out ourHealthy Oat Recipesfor creative ways to add these healthy whole grains to your diet.
Also good to know: Oats aren’t the only grain that contains beta-glucan. You can also get this helpful fiber from barley.If you’ve never tried barley before, it makes an excellent side dish. It also pairs well with salads and is an easy way to add whole grains to soup. Try it in thisRoasted Beet & Barley Salador our heartyBean & Barley Soup.
2. Mushrooms
Beta-glucans aren’t only in oats and barley. They’re also found inmushrooms.However, mushroom beta-glucans are a little different than the types in oats and barley. In mushrooms, beta-glucan may stimulate the growth of protective immune cells that guard against inflammation.Enjoy them in theseHealthy Mushroom Recipes. Or, for a double dose of beta-glucan, try ourCream of Mushroom & Barley Soup.
3. Berries
From raspberries to blackberries to blueberries, berries are rich in antioxidants called polyphenols that may reduce inflammation and stimulate the growth of gut-friendly bacteria.They’re also fiber powerhouses. For instance, 1 cup of blackberries delivers 8 grams of digestion-friendly fiber.
No matter what type of berry you prefer, these sweet fruits are filling and delicious. Whether you enjoy them fresh or frozen, theseHealthy Berry Recipesare filled with inspiration.
4. Lentils
Lentilsare small but mighty legumes. Just 1 cup of cooked lentils packs 16 grams of fiber.And not just any kind of fiber. Lentils contain a unique fiber called resistant starch that gut bacteria love to feast on. So, think of them as fertilizer for your gut.
For perfect lentils every time, try thisfoolproof cooking method. They’re delicious inDaal Tarka (Spiced Lentils),Koshari (Egyptian Lentils, Rice & Pasta), and sides likeBulgur & LentilsandOne-Pot Lentils & Rice with Spinach.
5. Tempeh
Tempeh is a fermented soy product native to Indonesia. Thanks to the fermentation process, it contains a long list of gut-supporting probiotic bacteria.What’s more, tempeh is a complete protein source, with 17 grams of protein per half-cup.
Tempeh makes a tasty protein-rich filling for plant-based tacos, like theseTempeh & Mushroom Tacos. It’s also an easy way to pump up the protein in a plant-basedTempeh “Chicken” Salad.
6. Almonds
One ounce ofalmondsdelivers 3 grams of fiber.Research reveals almonds may also increase the diversity of gut bacteria while reducing the amount of certain types of harmful gut bugs.
Of course, almonds are a tasty, convenient snack. But why stop there? They’re also a great way to add gut-friendly fiber and healthy fats to almost any meal. If you need ideas, theseHealthy Almond Recipescan get you started.
7. Cashews
Cashewsdon’t get as much attention as other nuts. But they should. Research reveals that cashews may help your gut produce more of a special SCFA called butyric acid than other nuts.
Cashews pair excellently with stir-fries, like ourThai Chicken Stir-Fry with Basil & Cashews. They’re also a tasty way to add crunch to casseroles, like ourGarlic Cashew Chicken. If you don’t eat dairy, you can also blend them to make a nondairycream substitute.
The Bottom Line
Plant-based foods are filled with nutrients for better gut health. So if gut health is a goal, reach for oats, mushrooms, berries, lentils, tempeh, almonds and cashews. They’re filled with nutrients that have been shown to promote gut health, like fiber, antioxidants and healthy fats. For more gut-health inspiration, check out these19 Gut-Healthy Dinners You Can Make in 30 Minutes or Less!
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Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
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