Gut health is crucial—not only for, well, your gut, but for other parts of your body, too. How healthy (or unhealthy) your gut is can affect your health in other ways. Believe it or not, your cardiovascular system, mood, digestion and more are all affected by your gut.
When skimming gut health articles, you've probably seen words like “bloating” and “probiotic.” While we’ve all probably experienced bloating at one time or another and know what it feels like, fewer of us know what “probiotics” are. Essentially, probiotics add “good” bacteria to the gut, which boost gut health and decrease bloating. They’re also different from “prebiotics,” or fibers that feed the intestinal bacteria.
Probiotics can be taken as supplements, but as doctors and dietitians will often tell you, getting them from your diet is best. That shouldn’t be too hard since several foods are rich in probiotics (and we’ll list those in a bit).
Related: ‘I Took a Probiotic Supplement Every Day for 30 Days—These Were the Biggest Changes I Noticed’
When it comes to the best probiotic food for gut health and bloating, gastroenterologists agreed on one. It’s a tasty part of breakfast for many and an enjoyable snack. Ahead, read what that food is, the science behind how it helps, a list of probiotic-rich foods and other gut tips.?SIGN UP for Parade’s health newsletter with expert-approved tips, healthy eats, exercises, news & more to help you stay healthy & feel your best self?
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Research and gastroenterologists are clear: When it comes to the golden food source of probiotics, yogurt is consistently the best option. It reduces bloating, helps with digestion and restores gut balance.
“Yogurt contains live ‘good’ bacteria that help develop a gut microbiome balance,” says Dr. Ekta Gupta, MD, a gastroenterologist and the chief of gastroenterology at the University of Maryland Medical Center, who has over a decade of experience. “Research shows these probiotics improve digestion, [and] reduce gas and bloating, by helping to break down lactose and other hard-to-digest foods and milk proteins.”
Related: Registered Dietitians Are Begging You To Stop Making This Weird Mistake With Yogurt
Those “good” bacteria include Lactobacillus, Bifidobacterium and Saccharomyces. “These products exert their health benefits by producing metabolites that improve gut immunity, modulate lipid metabolism, enhance the growth of other good bacteria and inhibit the growth of ‘bad’ bacteria,” says Dr. Nikiya Asamoah, MD, a board-certified adult gastroenterologist with MedStar Washington Hospital Center who specializes in treating digestive disorders.
Needless to say, yogurt can come in handy in various situations. For example, maybe you feel bloated after a meal and eat yogurt to help (even if eating more food sounds counterintuitive). Maybe you want to protect your gut. Maybe you’re interested in the other benefits of yogurt Dr. Gupta shares, such as boosting your immune system, helping regulate calcium metabolism, promoting bone health and keeping you full.
Also, yogurt doesn’t have to be dairy-based if you’re lactose intolerant (or want to switch it up). Yep, it’s true: Yogurt may help your gut health concerns even if your gut doesn’t like dairy. “If dairy doesn’t suit you, kefir or fermented plant-based yogurts with live cultures can be good alternatives,” Dr. Gupta says.
Just make sure you're not getting the sugary type of yogurt (a shocking amount of sugar can hide in yogurt!), because that will undo all those benefits.
Related: More Than Just Good for the Gut! Here Are the Top Health Benefits of Fermented Foods
Other Probiotic-Rich Foods That Help With Gut Health and Bloating
While yogurt is at the top of the gut-healthy list, several other foods have a place, too. Gastroenterologists list the following options:
KimchiSauerkrautMiso TempehKombuchaFermented picklesGreen, leafy vegetablesWhole grainsNuts and seedsFruits, such as blueberries, kiwi and prunesThere’s no need to go all out on probiotic foods, though, eating all of them all of the time. As you’ve probably heard, it’s possible to have too much of a good thing, leading to the opposite results. Per usual, keep it in moderation.
“Excessive use may lead to symptoms such as bloating, gassiness or intestinal upset,” Dr. Asamoah says. “Incorporating these foods into a daily, well-balanced diet is the best recommendation.”
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Dr. Ekta Gupta, MD, is a gastroenterologist and the chief of gastroenterology at the University of Maryland Medical Center, who has over a decade of experience.Dr. Nikiya Asamoah, MD, is a board-certified adult gastroenterologist with MedStar Washington Hospital Center who specializes in treating digestive disorders.Hence then, the article about the 1 probiotic for gut health and bloating according to gi docs was published today ( ) and is available on Parade ( Saudi Arabia ) The editorial team at PressBee has edited and verified it, and it may have been modified, fully republished, or quoted. You can read and follow the updates of this news or article from its original source.
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