Gut Guide: Favorite & Forbidden Foods for a Healthier You

#9 Best: Miso – A Savory Gut Savior

Miso, the Japanese fermented soybean paste, is a gut-health rockstar. It’s rich in probiotics and essential amino acids, helping balance gut bacteria and aid digestion. Used in soups, marinades, or as a seasoning, miso adds umami flavor while delivering gut-friendly benefits. Just make sure to add it after cooking to preserve the probiotics!

#10 Worst: Alcohol – A Gut-Wrecker in Disguise

Alcohol disrupts the delicate balance of gut bacteria by killing off beneficial microbes and allowing harmful bacteria to flourish. This imbalance can lead to increased gut permeability, also known as leaky gut syndrome, where toxins and undigested food particles pass through the gut lining and enter the bloodstream, triggering inflammation throughout the body. Additionally, alcohol interferes with digestion by reducing stomach acid production, which is essential for breaking down food and absorbing nutrients. It can also contribute to bloating, acid reflux, and irregular bowel movements. Chronic alcohol consumption is linked to gut disorders such as irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD). If you drink, moderation is key. Red wine, in particular, contains polyphenols, which have been shown to support the growth of good gut bacteria. Stick to one glass on occasion and pair it with fiber-rich, gut-friendly foods to help minimize the damage.