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In our inner ecology, just as in the ecology of the planet, diversity equals resilience. The more types of friendly gut bacteria we harbor, the better job of digestion the gut does, and the less chance that a particular food or food component will upset it or trigger a harmful inflammatory response. To encourage a healthy and diverse "microbiome" inside your GI tract, two things are needed:
1. Prebiotic Power Foods
A food that is prebiotic contains ingredients, mostly fiber, that gut bacteria feed on, producing fermentation by-products that benefit health. Here are some of the most potent prebiotic foods:
- Almonds
- Asparagus
- Bananas
- Burdock root
- Cereal grains (whole wheat, barley, rye)
- Chicory root
- Endive
- Garlic
- Greens (especially dandelion greens)
- Jerusalem artichoke
- Jicama
- Kiwi
- Leeks
- Legumes
- Mushrooms
- Oats
- Onions
- Salsify
MORE: 4 Ways To Boost Your Gut Bacteria
2. Probiotic Power Foods
Instead of being cooked or eaten fresh, probiotic-rich foods are prepared by putting them in a slow cooker or a mason jar or otherwise letting the bacteria ferment them naturally. Common bacteria, like lactobacilli, break down the sugars into acids, preserving the food and imparting a salty, tangy flavor. Fermented foods can provide fiber for our resident gut bacteria as well as a fresh shipment of transient bacteria. The new bacteria enhance the diversity of our gut microbes during their one-way transit and, in ways that scientists are just beginning to unravel, help the resident bugs do their job better. Here are some of the most potent probiotic foods:
- Fermented vegetables (kimchi, sauerkraut, carrots, green beans, beets, lacto-fermented pickles, traditional cured Greek olives)
- Fermented soybeans (miso, natto, tempeh)
- Cultured dairy products (buttermilk, yogurt, kefir, cheese)
- Cultured nondairy products (yogurts and kefirs made from organic soy, coconut, etc.)
- Fermented grains and beans (lacto-fermented lentils, chickpea, miso, etc.)
- Fermented beverages (kefirs and kombuchas)
- Fermented condiments (raw apple cider vinegar)
MORE: You're Not Fat; You're MicroObese
Joseph Hooper co-author of THE SWIFT DIET: 4 Weeks to Mend the Belly, Lose the Weight, and Get Rid of the Bloat
