Digestive problems such as gas constipation and diarrhea affect tens of millions of people in the world in which they experience a severe form of gut sensitivity called irritable bowel syndrome (IBS).

The gut contains more than 100 million neurons that play a critical role in our immune system metabolism and mood, so think about it if your gut is unhealthy then your mood metabolism and immunity get impacted and it can also lead to inflammation and other digestive issues.

A healthy gut can strengthen your immune system and prevent diseases if it was supported by some factors, the most important one is food. So here are 10 foods that can improve your gut health.

1. Yogurt & Kefir

Yogurt and kefir are both fermented dairy products that contain live bacteria cultures. These bacteria, known as probiotics, can help restore balance to the gut microbiome by increasing the population of beneficial bacteria. Yogurt and kefir also contain prebiotics, which are types of fiber that feed the gut bacteria and help them thrive.

2. Garlic

Garlic is not only delicious but also beneficial for gut health. It contains compounds that can stimulate the growth of important bacteria while preventing harmful ones. Garlic also has anti-inflammatory properties that can cure gut inflammation and improve digestion.

3. Ginger

Ginger has almost 115 bioactive compounds that have anti-inflammatory antioxidant and antiemetic properties, so these compounds in ginger stimulate digestion, increase your gastric motility, decrease gas production and bloating and it also helps in reducing gastric inflammation.

Apart from supporting your gut health, ginger is also believed to have pain-relieving properties that help in reducing muscle pain making it a great option for athletes, it also helps in reducing muscle soreness which in turn improves your recovery after exercise.

4. Oatmeal & Bananas

Oatmeal & bananas are very good for your gut because both these foods not only absorb quickly and give you energy, but are also packed with soluble and insoluble fibers, so bananas contain prebiotics which are the fibers for good bacteria in your gut whereas oats contain beta-glucan which are anti-inflammatory compounds that help in reducing inflammation in the gut, and also both oatmeal and banana are really gentle for your digestive system, especially for people who have a sensitive gut.

5. Whole grains

Eating whole grains can be beneficial for gut health, as they are packed with dietary fiber and other nutrients that support digestive health. Whole grains contain prebiotics that helps to feed the friendly bacteria in our gut, promoting healthy digestion and a stronger immune system.

Furthermore, research has shown that eating whole grains can reduce the risk of developing certain chronic diseases, such as type 2 diabetes and cardiovascular disease. Therefore, adding whole grains to your diet can definitely improve your health and reduce the risk of chronic diseases.

6. Kimchi

Kimchi is a classic Korean fermented dish, made from seasoned vegetables. It is beneficial for gut health due to its high levels of probiotics which can help with digestion and promote a healthy balance of bacteria in the gut. Additionally, kimchi has a variety of vitamins and minerals that can improve your health and well-being.

7. Prunes

So basically prunes are dry plums and they are nature’s gift for our gut health, especially for people dealing with constipation, so prunes are a rich source of soluble and insoluble fiber which helps to keep a bowel movement regular whereas soluble fiber helps to moderate digestion and absorb nutrients from food, prunes also contain sorbitol and chlorogenic acid which helps in increasing stool frequency.

8. Berries

Berries are an excellent source of antioxidants and fiber, making them a great choice for those looking to improve their gut health. They contain polyphenols, which can help reduce inflammation in the digestive tract, help protect against harmful bacteria, and support the growth of beneficial gut bacteria.

9. Water

You may not consider it a food, but water can really help in improving your digestion more than any other food. Not drinking enough water is not only bad for your health but also for your gut and digestion, so do consume a minimum of two to three liters of water every day.