A healthy gut can be beneficial for managing your mental health,controlling your cravingsandboosting your immunity. So who wouldn’t want to take some extra care and reap those benefits? Eating to support your gut can be simpler than you think, especially when you keep these dieting tips in mind.
The Best Diet for Your Gut
The Mediterranean diet is rich in fibrous produce and whole grains, which are paramount for a healthy gut. The largest gut health study to date, called theAmerican Gut Project, found that the number-one indicator of a healthy microbiome was how many different plant-based foods (such as fruits, vegetables and whole grains) a person regularly consumed. Additionally, the Mediterranean diet limits things like processed foods and added sugars, which are some of theworst foods for gut health.
Mediterranean Diet Deters Overeating and Boosts Gut Health
The 3 Worst Diets for Your Gut
The key to a sustainable diet is often remembering that everything can be healthy in moderation—but these diets tend to deviate from that age-old wisdom. First up is theketogenic diet, which eliminates a lot of healthy fruits, veggies and grains in a quest to drastically cut down your carb intake. Keto is quite popular right now because it does facilitate quick weight loss, but its restrictive philosophy makes it challenging to follow in the long term.
Plus, the ultra-high-fat diet that keto promotes poses long-term risks to your gut health. A 2019 study determined that a low-carb, high-fat diet increases inflammation in the gut, while diets that are lower in fat decrease inflammation. (Find outwhy a gut health doctor says that keto “decimates the gut.")
Complete Keto Diet Food List: What You Can and Cannot Eat If You’re on a Ketogenic Diet
And while we hope you aren’t following a diet too low in calories, a diet that’s high in calories can be just as harmful. Eating a diet high in processed food, refined sugar and added fats—sometimes calledtheSouthern-style diet—is not the best way to support your microbiome. We know that a high-fat diet is tough on the gut, and refined sugar is no friend to your gut either. Research shows that consuming a lot of sugarcan actually change the composition of your microbiome, and artificial sweeteners can alter your gut and increase your risk for diabetes.
The Bottom Line
It remains true that exercise, sleep and a balanced diet are the best ways to take care of yourself. Whether you decide to follow the Mediterranean diet or go your own way, simply enjoying the food you love in moderation with lots of fruits, vegetables, healthy fats and whole grains will set you on the path to eating for a healthier gut.
Looking for a place to start when it comes to eating for your gut health? We’ve got a few meal plans that might help you out. Trythis 1,200-calorie planfor a weight loss-friendly option or consider addingfoods that are beneficial for gut healthto your everyday routine.
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