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These 5 Foods Ensure A Healthy Gut

Certain foods can help regenerate the intestinal lining, thus ensuring better overall health. You can find out here which five foods are part of healthy gut and why you should eat them more often in the future.

When it comes to the word “intestine,” many people quickly switch off again since the topic is neither trendy for small talk nor does it have a significant influence on our daily life – at least not at first glance.

Because in truth, a healthy intestinal flora is essential because it influences the entire immune system.

About 70 to 80 percent of all cells that produce antibodies are in the intestinal mucosa. And the bacteria living in it break down fiber and produce vitamins that our body urgently needs.

Therefore, a healthy gut can significantly contribute to preventing disease and inflammation.

You can support your intestinal health with particular eating habits. The following foods are among the absolute intestinal fitness makers and should therefore be on the menu more often in the future.


Coconut products of all kinds, including oil, milk, and yogurt, are antimicrobial, antifungal, and antiviral—making them natural enemies of intestinal overgrowth, yeast, and parasites.

Medium-chain triglycerides (MCTs) in coconut also help with nutrient absorption and have been shown in research to be particularly beneficial for conditions in and around the gut.

Coconut yogurt can also boast the added benefits of probiotics, which generally encourage the growth of good bacteria in the gut.


Mint has been used medicinally for thousands of years, and with good reason.

Peppermint, a hybrid of water mint and spearmint, possesses antispasmodic properties that make it ideal for relieving Irritable Bowel Syndrome (IBS) and other gut disorders.

The cooling menthol in peppermint also relaxes the intestinal tract and, according to one study, reduces pain, bloating, and constipation as effectively as prescription drugs.


Fatty fish like salmon is an excellent source of omega-3 fatty acids and vitamin D, making it a magic bullet for the gut as well. Omega-3 fatty acids reduce inflammation and promote healthy gut bacteria.

A study has shown that omega-3 fatty acids can play an essential role in treating chronic diseases related to the gut. These include metabolic disorders, obesity, and colon cancer.

In another study, low vitamin D levels were associated with beneficial effects on chronic inflammatory bowel disease (IBD) and colon cancer.

The reason: by increasing vitamin D intake, inflammation is drastically reduced, and the activity of bacteria in the gut that help fight off infections (e.g., salmonella) is supported.


Dietary fiber is essential for intestinal health: if you consume enough of it, you can prevent symptoms such as constipation and diverticulosis (bulging of the intestinal wall).

Another scientific study has shown that fiber reduces systemic inflammation and supports a healthy immune response.

That’s why raspberries deserve a place on the list of essential foods for a healthy gut: One cup of raspberries contains eight grams of fiber — that’s about a quarter of your daily fiber needs.


Lemon is high in vitamin C, which suppresses inflammation, strengthens the immune system, and supports a healthy bacterial balance in the body through its antimicrobial effects.

Vitamin C also plays a role in collagen formation, which many may be familiar with from a beauty context.

However, as a study found out, the structural proteins are necessary for wrinkle-free skin and an optimal defense function of the intestine.

Lemons naturally detoxify and help stimulate bile production to aid in digestion. Insufficient bile production has been identified in research as a risk factor for the development of gastrointestinal problems.

Lastly, lemons also contain pectin, a type of prebiotic fiber that feeds the good bacteria and reduces the number of harmful bacteria in the gut, according to a study.


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