5 Gut Friendly Foods You Must Include In Your Diet In 2023
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Every year a few foods rise to prominence for their taste, exoticness, nativity, and health benefits. With people growing increasingly conscious about their personal wellbeing, particularly towards gut health, nutrition experts are vouching for gut-friendly foods and beverages occupying the central stage. Their demand keeps expanding as more studies demonstrate the direct connection between caring for your microbiota and improving your overall health. Probiotics are foods that assist your gut health. Recently, they have been added to other foods, particularly beverages. These may be healthier options than soda, but they may not be the ideal way to consume them. Having said that, in 2023, it's time to make room for a few such gut health-promoting foods in our diet. 


A fermented food from Korea, kimchi is an excellent source of probiotics. Salted, fermented veggies make up the classic side dish. It has existed for many centuries. A variety of veggies and even fruits can be used to make it. Kimchi has a flavour that is frequently hot, sour, salty, and savoury. Your tongue may also experience a slight fizzing sensation due to the probiotic bacteria's fermentation. It contains the same lactobacilli bacteria in yoghurt and other fermented dairy products. According to studies, several bacterial strains, including Leuconostoc mesenteroides, Lactobacillus Brevis, and Lactobacillus Plantarum and nutrients found in kimchi are very good at assisting the body's detoxification from pesticides and other toxins. The good bacteria in kimchi can help you maintain a healthy digestive system.


Kefir and Greek yoghurt are frequently contrasted, and there are some similarities between the two. Kefir is a beverage prepared from fermented cow, goat, or sheep milk. Likewise, water kefir is made with water as the foundation rather than milk. Kefir's popularity as a beverage to enhance digestive health is no surprise. Around 30 different species of probiotics, or "good bacteria," are present in the product, which are proven to enhance gut health and may support the body's digestive functions. Among other health advantages, research on the probiotics and yeast in kefir has revealed that they assist the body in balancing the good gut bacteria and relieving constipation.


Slices of tempeh, Image Source: Shutterstock

An ancient Indonesian dish, tempeh, is produced from soybeans undergoing fermentation or microbial breakdown. It may also contain wheat, other kinds of beans, or a combination of both. Tempeh is a probiotic food that affects the microbiome in your gut. The bacteria living in your digestive system make up your gut microbiota. Yeast and bacteria break down sugars during fermentation. Phytic acid in soybeans is broken down during fermentation, which aids in better absorption and digestion. Additionally, it appears to be high in prebiotics, a class of fibre that helps the good bacteria in your digestive system develop. Further, evidence indicates that taking prebiotic supplements positively alters the gut flora.


Although most people know miso soup, not everyone knows what exactly miso is. Miso is a fermented paste used to flavour several Japanese cuisines. It is prepared from a mixture of soybeans and a mould called "koji," which releases enzymes that break down the acids and sugars in the beans. In addition to creating soup, miso paste can be incorporated into sauces, batters, and dressings. Due to its high probiotic content, it aids the body in maintaining healthy levels of microorganisms. These bacteria improve digestive health by lowering gas, diarrhoea, bloating, and constipation. The probiotics increase blood circulation, lessen the growth of harmful bacteria, and ultimately strengthen your immune system. Consuming a diet high in probiotics can also speed up healing after infections and reduce the need for medications.

Fermented cheese

Parmesan cheese, Image Source: Pexels

Some fermented cheeses, like parmesan, have lactic-acid bacteria that can produce probiotics that are good for the digestive system. It includes crucial minerals like calcium and protein. For a tasty and satiating snack, top air-popped popcorn with parmesan cheese. Like mozzarella, feta is a soft, white cheese traditionally produced from the milk of goats and lambs. It is one of the oldest fermented cheeses and is renowned for its flavour and scent. It has probiotics in it. These types of beneficial bacteria support immune system performance and gastrointestinal health. According to research, probiotics may aid with diarrhoea and constipation symptoms linked to irritable bowel syndrome and inflammatory bowel disease.