pakistan 
Your gut plays an enormous role in your health and well-being. It assists with digestion and producing vitamins, along with supporting the immune system and combating harmful bacteria. It is pertinent to state that about 70% of your immune system resides in your gut.
People can enhance their gut health through a proper diet. Here are the types of food that fetch you the biggest gut health benefits.
High-Fibre Foods
Fibre is a carbohydrate found in plant-based foods. It is categorised as insoluble or soluble.
Soluble fibre absorbs water, forming a gel that’s consumed by gut bacteria. Meanwhile, insoluble fibre passes via your digestive tract largely intact, providing bulk to your stool.
Examples of high-fibre foods include:
- Beans, dried peas and lentils
- Dried fruits, such as prunes
- Bran (oat and wheat)
- Foods made with whole grains
- Whole grains, such as barley, bulgur, quinoa, and brown rice
- Fresh fruits like apples with skin, oranges, blueberries, blackberries, raspberries, and strawberries
- Nuts
- Seeds
- Vegetables, especially broccoli, green peas, winter squash, artichokes, and white potatoes
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Probiotic Foods
These foods contain living microorganisms found in your gut. Eating probiotic foods can spike your body’s population of beneficial bacteria.
Examples of probiotic foods include:
- Kefir (fermented milk)
- Kimchi (fermented vegetables)
- Fermented soy foods, such as tempeh, miso and natto
- Kombucha (a fermented tea drink)
- Yoghourt, both dairy and non-dairy
- Sauerkraut (fermented cabbage)
Good prebiotic foods include:
- Asparagus
- Leeks
- Oats
- Onions
- Soybeans
- Bananas
- Chicory
- Garlic
- Jerusalem artichokes
Synbiotic Foods
These types of foods combine probiotics and prebiotics into a single, uber-healthy gut microbe-supporting meal.
Some examples of synbiotic foods include:
- Stir-fry made with tempeh, asparagus, garlic and leeks
- A banana smoothie made with yoghourt or kefir
- Yoghourt with blueberries
Anti-Inflammatory Foods
Inflammation occurs when your body produces white blood cells to protect you from infection. This reaction helps you when you have an infection, but sometimes your body can go into a type of inflammatory overdrive even when there is no infection.
Helpful anti-inflammatory foods include:
- Flax seeds
- Fruits, such as berries and grapes
- Fatty fish, such as salmon, sardines and anchovies
- Vegetables, such as peppers, broccoli, and tomatoes
- Walnuts
