gut health

Here’s something that you might find a little gross concerning your gut. According to the National Institutes of Health, about six pounds of your body weight is pure bacteria.

Yeah-for the average person, these microorganism match the number of human cells. Given the huge population of these bacterial invaders, it’s actually surprising how little we know about the role they play in the body.

But science is catching up. The idea that your body is teeming with bacteria may not sit well, but relationship with these bugs: Bacteria help you digest food, facilitate nerve communication to the brain and can even influence your mood.

Which is why probiotics are becoming more popular. Taking probiotics or eating foods that encourage the growth of favorable bacteria-can make your gut healthy again.

The health consequences of having bad bacteria in your gut extend well beyond your weight. If the gut microbial balance is disturbed, it can result in a number of issues. Such as celiac disease and allergies, metabolic conditions like type 2 diabetes and even behavioral disorders such as autism and depression.

How does your gut microbiome get out of wack? Taking a course of antibiotics can displace good bacteria. Eating too much junk food, high fat and sugar can encourage the growth of bad bacteria.

Here are some foods that you can heal your gut naturally to help restore and maintain bacterial balance.


woman checking dessert with whipped cream in studio
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This yogurt like fermented milk beverage is made by adding kefir cultures- a combo of lactic acid, bacteria and yeast- to cow’s or goat’s milk. The tart tasting drink provides loads of lactobacillus. one of the primary probiotic bacteria.


tasty healthy dessert with berries served on pink table with wooden spoon
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One of the best know probiotic foods, yogurt is made with milk fermented by gut-friendly bacteria. After a round of antibiotics, yogurt is famous for helping quell any associated diarrhea; it can also ease the symptoms of irritable bowel disease.

More recent studies have found that the lactobacillus bacteria in yogurt can protect bones, help relieve skin issues like eczema and lower blood pressure. When you purchase yogurt, make sure to avoid fruit added and sweetened varieties. You don’t want the extra sugar. However, you can add your own fruit.

Also, be sure to purchase active or live culture yogurt. Some yogurts are processed in a way that kills off the probiotic bacteria.

Green Bananas

photo of green bananas
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This is an interesting twist. Green bananas contain resistant starch a carbohydrate considered a prebiotic, feeding healthy bacteria in your gut. People who consume resistant starch have stronger bones and a much lower risk of heart disease. If you’re not a fan of green bananas, use green banana flour in place of regular flour when you bake.


kimchi in white ceramic bowl
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If you haven’t had this lactic-acid fermented, spicy Korean side dish, you’re in for a treat. Made with cabbage, bok choy, garlic, ginger and peppers, kimchi offers some serious probiotic benefits. Research suggests that regular eaters have lower cholesterol and higher immunity, weigh less and are at lower risk for several types of cancer. The dish is loaded with vitamins, fiber and antioxidants.


a delicious bowls of food with slices of breads and salmon roe

The German relation of kimchi, sauerkraut is also fermenter cabbage-but minus the peppers and other spices. Made with lactobacillus, it delivers many of the same probiotic benefits. In addition to calming the gut and encouraging the growth of healthy bacteria, sauerkraut can even help reduce anxiety, according to research from William and Mary College.


miso soup on ceramic bowl
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You probably love the soup, but miso is actually a flavoring made from fermented soybeans and a fugus known as kojikin. In Japan, researchers have linked miso to protection against stroke and breast cancer. You can find miso paste in the refrigerated section of many grocery stores; use it to season stews and soups.



Another fermented soybean food, tempeh is a go to for vegans in search of meat substitute. Like a firm patty with a mushroom technically, umami flavor. This high protein food is rich in probiotics against heart disease and type 2 diabetes; it also seems to protect against weight gain.

Sources: essential guide to natural remedies

This post contains affiliate links. Click here to read my affiliate policy. Andrea Gonzalez is a member of the Amazon Associates Program and earns money from qualifying purchases. Posts contain affiliate links that benefit Andrea as well.

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