Your gut health is very important to your fitness. When we eat, we consume about trillion bacteria along with it and these microbes affect our weight and even mood. It’s all connected to your gut in one way or another. These microbes break down the food in the digestive system and use it as their energy resource. Such microbes can transfer to our belly through multiple sources such as the environment and, most importantly, through our diet. But there are some bacteria that help your gut system to stay in shape. They play their role in reducing inflammation, protecting you from illness, and possibly preventing heart diseases. They also aid in fat burning and support a slim and fit belly.

Pre-biotics are essential for your gut health. Here are a few foods that can provide the pre-biotics you need or other contributions to your gut’s health:

• Yogurt

Yogurt is an excellent dairy product that contains the special pre-biotics your gut needs. Plain yogurt is best because it contains less sugar as compared to flavored yogurt. The sugar and flavoring in it can contaminate your belly and lead to unhealthy fat. It can contain up to 15 grams of sugar per serving, which is not recommended. Kefir is a smooth, lactose-free yogurt that is easily digestible. It is a good source of protein as well and only contains 100 calories per serving. If you’re dairy free like me then vegan yogurts is a go to, and you can add them to your smoothies as well. you can take

• Bananas

Bananas provide fiber, potassium, and magnesium. Fiber is very good for digestive health as it restores the health of the bacterial community. They can even help soothe an upset stomach.

• Broccoli and cabbage

Vegetables play a vital role in the health of your stomach. Vegetables like broccoli and cabbage contain metabolites that are rich in sulfur. These metabolites reduce inflammation and may help reduce the risk of lung, breast and stomach cancers.

• Blueberries

Blueberries are excellent for your immune system. It diversifies gut bacteria. Blueberries are also a good source of vitamin K, fiber, and antioxidants. They are only good for your gut but also good for your immune system and your mind.

• Beans

Your gut health is directly connected to your weight. If you struggle with weight issues, you most likely have issues with your gut as well. Beans can help support weight reduction. They contain fat acids that strengthen the cells of the intestine. If your intestinal cells are in good condition the absorption of the micronutrients will improve, resulting in weight loss and good gut health.

You need to increase your intake of fermented foods because they contain bacteria that produces lactic acid. Such foods are different than prebiotics but help to improve your digestive system all the same. Most of the people prefer oats as their breakfast but they can be hard on your stomach. It is recommended to eat oats along with apple cider or lemon juice because they neutralize the phytic acid in the oats and make them easier to digest. If you don’t want to add lemon or apple cider you can simply rinse them before use for the same effect.