Reviewed by Dietitian Kelly Plowe, M.S., RD
Credit: Getty Images. EatingWell design.
Key Points
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Nutrition experts endorse these six “bad” foods for their surprising health benefits.
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Prebiotics, probiotics, antioxidants, and resistant starch are vital for gut health.
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Adopting good sleep habits and managing stress can also improve your gut.
Prioritizing gut health not only aids in digestion but also enhances immune function, brain activity, and cardiovascular health. The diverse community of microorganisms residing in our digestive system—known as the gut microbiome—plays a crucial role in how we absorb nutrients and produce essential hormones and neurotransmitters.
While it’s well known that diet significantly influences gut health, some unexpectedly “bad” foods can be quite beneficial. To reshape your perspective on these items, we consulted dietitians who shared insights about six surprising foods that can enhance your gut health.
1. Sauerkraut
“Sauerkraut is at the top of my list for foods that often get unfair criticism but are actually great for your gut,” states Lisa Andrews, M.Ed., RD, LD. Though it may be high in sodium, the potential benefits of this fermented cabbage shouldn’t be overlooked.
A half-cup serving of sauerkraut offers 2 grams of fiber, which constitutes 7% of the Daily Value. Fiber plays a pivotal role in improving digestion and fostering a thriving gut microbiome.
“When eaten mindfully, sauerkraut provides essential probiotics that benefit both gut and immune health,” adds Raksha Shah, M.A., RDN. These probiotics, resulting from the fermentation process, contribute to sauerkraut’s distinctive tangy taste.
Keep in mind that the pasteurization process used for canned or jarred sauerkraut can destroy its probiotics, making raw sauerkraut the healthier option. “You can use it as a condiment on sandwiches or a topping for meats and beans dishes,” suggests Andrews. Consider trying your hand at making it with this Simple Sauerkraut recipe.
2. Beans
Beans, beans, they’re good for your heart—don’t let the fear of gas deter you from enjoying these legumes.
“Despite being sometimes avoided due to bloating concerns, beans and lentils are among the top prebiotic foods that enhance gut diversity and health,” remarks Shah. Not to mention, they are an underrated source of fiber—just half a cup of black beans contains 8 grams of fiber, almost 30% of your Daily Value.
As your body adjusts to an increase in fiber, gradually incorporate beans into your meals. If gas occurs, consider it a positive sign; it indicates that your gut microbiome is thriving. “Gas is beneficial, in my view! It signifies that your body is cultivating bacteria necessary for your gut health,” explains Andrews.
3. Potatoes
“Often unfairly categorized as unhealthy due to their glycemic index, potatoes actually contain resistant starch, which enhances insulin sensitivity, lowers inflammation, and enriches gut diversity when cooked and cooled,” notes Shah.
This resistant starch is not digested in the small intestine. Instead, it ferments in the colon, producing beneficial short-chain fatty acids, which contribute to numerous health benefits.
Enjoy cooked and cooled potatoes in a refreshing potato salad! For ideas, try these delightful potato salad recipes.
4. White Rice
Just like potatoes, white rice is often criticized as a refined carbohydrate. However, it also serves as a source of gut-friendly resistant starch.
“Cooking and then cooling rice boosts its resistant starch content, maximizing your fiber intake. Embrace your leftover rice!” recommends Ana Pruteanu, M.S., RDN, LDN, CEDS-C.
Studies indicate that cooling and reheating rice benefits not only gut health but also blood sugar levels. A study comparing freshly cooked white rice to rice that had been cooked and cooled for 24 hours showed that participants with type 1 diabetes had smaller blood sugar spikes with cooled rice, thanks to the differences in resistant starch.
5. Cruciferous Veggies
Cruciferous vegetables like broccoli, Brussels sprouts, cabbage, cauliflower, kale, radishes, and turnips often face unwarranted scrutiny for potentially causing bloating in some people. However, according to Alyssa Smolen, M.S., RDN, CDN, that doesn’t mean they should be avoided entirely.
Research highlights that the sulfur-containing compounds in these veggies may contribute to a lower risk of colorectal cancer.
“Cruciferous vegetables are rich in fiber, essential for gut health and nourishing our gut bacteria,” Smolen emphasizes. For instance, a cup of Brussels sprouts provides about 3 grams of fiber, approximately 10% of the Daily Value.
If you’re sensitive to these vegetables, consider starting with smaller servings. For a delicious high-fiber side, try a small portion of these Roasted Romesco Vegetables.
6. Chocolate
If you enjoy a sweet treat after dinner, consider indulging in a piece of dark chocolate. This decadent option can actually benefit your gut. “Dark chocolate is rich in polyphenols—plant compounds that nourish beneficial gut bacteria and reduce inflammation,” explains Shah.
A study indicated that healthy adults consuming an ounce of 85%-cocoa chocolate daily for three weeks exhibited a more diverse gut microbiome compared to those who abstained from chocolate. This suggests that chocolate acts as a prebiotic, supporting the growth of beneficial gut bacteria. In contrast, 70%-cocoa chocolate lacks sufficient cocoa polyphenols to convey similar benefits.
Other Strategies for Better Gut Health
Your diet is vital for gut health, but other factors also play a role. Here are additional strategies to enhance your gut:
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Stay hydrated. “Drinking enough water aids digestion and supports a healthy gut lining,” recommends Shah. As you increase your fiber intake, remember to boost your fluid consumption. Water enhances fiber’s effectiveness, making stools softer and easier to pass.
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Prioritize sleep. Sleep is essential for your body’s repair and rejuvenation. Quality sleep also significantly influences gut health; inadequate sleep can disrupt your gut microbiome, so aim for a restful seven to nine hours each night.
Conclusion
While certain foods may have previously been labeled as “bad,” their health benefits might surprise you. Dietitians encourage incorporating sauerkraut, beans, cruciferous vegetables, and dark chocolate into your diet for their fiber, probiotics, and prebiotics. Cooked and cooled potatoes and white rice also provide resistant starch, enhancing gut health. These foods nourish good bacteria in your gut, helping to maintain a healthy microbiome, promote regularity, and reduce inflammation.
Read the original article on EatingWell.
