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6 Fruits To Boost Gut Bacteria For A Healthier Digestive System

6 Fruits To Boost Gut Bacteria For A Healthier Digestive System

Research is clear: a healthy gut leads to better health overall–mind, body and soul. Gut health is directly related to the composition of your gut bacteria and affects your risk level for obesity, type 2 diabetes, and other health issues. In fact, the brain and gut are so tightly wired together that scientists refer to it as the body’s “second brain.” It’s that important!

Gut bacteria, or microflora, need a stable environment in which to grow and flourish. The ideal pH in the colon is between 6.7 and 6.9. The colon needs to be slightly acidic to inhibit the growth of undesirable bacteria. Cultivating and keeping the “good gut bacteria” flourishing is paramount to living a full and vibrant life. The foods we eat drastically affect this delicate bacterial balance. Therefore, ensuring that our diets regularly contain foods that generate good gut bacteria is important.

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The easiest way to ensure a healthy gut is by eating fruits high in fiber and that foster the proper intestinal balance.

Fruits that help improve gut bacteria and digestive health

1. Bananas

Fiber is essential to stimulating the production process of good gut bacteria and is equally important to your overall digestive health and function. Not only are bananas rich in soluble fiber, they also contain a prebiotic compound (non-digestible fiber) that passes through the upper part of the gastrointestinal tract and remains undigested since they cannot be fully broken down. Once they pass through the small intestine, they reach the colon where they’re fermented by the gut microflora. In short, bananas work to maintain harmony among microbes in the bacterial community.

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2. Blueberries

Blueberries help to diversify our gut bacteria. They destroy harmful gut bacteria and also happen to yield one of the best fiber-per-calorie ratios on the planet. Since most berries are packed with tiny seeds, their fiber content is higher than most other fruits.

3. Kiwi

Kiwi is a fat-free, nutrient-dense source of energy. One cup of sliced kiwi contains 110 calories, no fat, two grams of protein, more fiber than a bowl of bran flakes, and half as much sugar as a cup of raw pineapple. The fiber in kiwi is also good for binding and removing toxins from the colon which assists in preventing colon cancer.

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4. Apples

In addition to being a fiber-rich food, scientists have recently shown that important health benefits of apples may stem from their impact on bacteria in the digestive tract. In studies on laboratory animals, intake of apples is now known to significantly alter amounts of two bacteria (Clostridiales and Bacteriodes) in the large intestine. As a result of these bacterial changes, metabolism in the large intestine is also changed, which provides a multiplicity of health benefits.

5. Raspberries

Similar to blueberries, raspberries are chock-full of soluble fiber. The fiber and water content in raspberries help to prevent constipation and maintain a healthy digestive tract. Adequate fiber promotes regularity which is crucial for the daily elimination of toxins through the bile and stool.

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6. Pears

For nutritional reasons, we’re often advised by health experts to consume the skins of fruits.  Recent studies have shown that the skin of pears contains at least three to four times as many phenolic phytonutrients as the flesh. These phytonutrients include antioxidant, anti-inflammatory flavonoids, and anti-cancer phytonutrients like cinnamic acids. It’s also important to note that when it comes to our gut health, pears are fiber-rich fruits and the pear’s skin has been shown to contain about half of the pear’s total dietary fiber. Even with its high fiber content, it is considered one of the easiest foods to digest.

The health of your gastrointestinal system is extremely important to your overall well-being. It is primarily responsible for the critical functions of the body’s digestive and immune systems. Beneficial bacteria in your digestive system have the capability of affecting your body’s vitamin and mineral absorbency, hormone regulation, digestion, vitamin production, immune response, and ability to eliminate toxins, not to mention greatly improving your overall mental health.

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Denise Hill

Denise shares about psychology and communication tips on Lifehack.

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Last Updated on January 21, 2020

The Best Way to Create a Vision for the Life You Want

The Best Way to Create a Vision for the Life You Want

Creating a vision for your life might seem like a frivolous, fantastical waste of time, but it’s not: creating a compelling vision of the life you want is actually one of the most effective strategies for achieving the life of your dreams. Perhaps the best way to look at the concept of a life vision is as a compass to help guide you to take the best actions and make the right choices that help propel you toward your best life.

your vision of where or who you want to be is the greatest asset you have

    Why You Need a Vision

    Experts and life success stories support the idea that with a vision in mind, you are more likely to succeed far beyond what you could otherwise achieve without a clear vision. Think of crafting your life vision as mapping a path to your personal and professional dreams. Life satisfaction and personal happiness are within reach. The harsh reality is that if you don’t develop your own vision, you’ll allow other people and circumstances to direct the course of your life.

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    How to Create Your Life Vision

    Don’t expect a clear and well-defined vision overnight—envisioning your life and determining the course you will follow requires time, and reflection. You need to cultivate vision and perspective, and you also need to apply logic and planning for the practical application of your vision. Your best vision blossoms from your dreams, hopes, and aspirations. It will resonate with your values and ideals, and will generate energy and enthusiasm to help strengthen your commitment to explore the possibilities of your life.

    What Do You Want?

    The question sounds deceptively simple, but it’s often the most difficult to answer. Allowing yourself to explore your deepest desires can be very frightening. You may also not think you have the time to consider something as fanciful as what you want out of life, but it’s important to remind yourself that a life of fulfillment does not usually happen by chance, but by design.

    It’s helpful to ask some thought-provoking questions to help you discover the possibilities of what you want out of life. Consider every aspect of your life, personal and professional, tangible and intangible. Contemplate all the important areas, family and friends, career and success, health and quality of life, spiritual connection and personal growth, and don’t forget about fun and enjoyment.

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    Some tips to guide you:

    • Remember to ask why you want certain things
    • Think about what you want, not on what you don’t want.
    • Give yourself permission to dream.
    • Be creative. Consider ideas that you never thought possible.
    • Focus on your wishes, not what others expect of you.

    Some questions to start your exploration:

    • What really matters to you in life? Not what should matter, what does matter.
    • What would you like to have more of in your life?
    • Set aside money for a moment; what do you want in your career?
    • What are your secret passions and dreams?
    • What would bring more joy and happiness into your life?
    • What do you want your relationships to be like?
    • What qualities would you like to develop?
    • What are your values? What issues do you care about?
    • What are your talents? What’s special about you?
    • What would you most like to accomplish?
    • What would legacy would you like to leave behind?

    It may be helpful to write your thoughts down in a journal or creative vision board if you’re the creative type. Add your own questions, and ask others what they want out of life. Relax and make this exercise fun. You may want to set your answers aside for a while and come back to them later to see if any have changed or if you have anything to add.

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    What Would Your Best Life Look Like?

    Describe your ideal life in detail. Allow yourself to dream and imagine, and create a vivid picture. If you can’t visualize a picture, focus on how your best life would feel. If you find it difficult to envision your life 20 or 30 years from now, start with five years—even a few years into the future will give you a place to start. What you see may surprise you. Set aside preconceived notions. This is your chance to dream and fantasize.

    A few prompts to get you started:

    • What will you have accomplished already?
    • How will you feel about yourself?
    • What kind of people are in your life? How do you feel about them?
    • What does your ideal day look like?
    • Where are you? Where do you live? Think specifics, what city, state, or country, type of community, house or an apartment, style and atmosphere.
    • What would you be doing?
    • Are you with another person, a group of people, or are you by yourself?
    • How are you dressed?
    • What’s your state of mind? Happy or sad? Contented or frustrated?
    • What does your physical body look like? How do you feel about that?
    • Does your best life make you smile and make your heart sing? If it doesn’t, dig deeper, dream bigger.

    It’s important to focus on the result, or at least a way-point in your life. Don’t think about the process for getting there yet—that’s the next stepGive yourself permission to revisit this vision every day, even if only for a few minutes. Keep your vision alive and in the front of your mind.

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    Plan Backwards

    It may sound counter-intuitive to plan backwards rather than forwards, but when you’re planning your life from the end result, it’s often more useful to consider the last step and work your way back to the first. This is actually a valuable and practical strategy for making your vision a reality.

    • What’s the last thing that would’ve had to happen to achieve your best life?
    • What’s the most important choice you would’ve had to make?
    • What would you have needed to learn along the way?
    • What important actions would you have had to take?
    • What beliefs would you have needed to change?
    • What habits or behaviors would you have had to cultivate?
    • What type of support would you have had to enlist?
    • How long will it have taken you to realize your best life?
    • What steps or milestones would you have needed to reach along the way?

    Now it’s time to think about your first step, and the next step after that. Ponder the gap between where you are now and where you want to be in the future. It may seem impossible, but it’s quite achievable if you take it step-by-step.

    It’s important to revisit this vision from time to time. Don’t be surprised if your answers to the questions, your technicolor vision, and the resulting plans change. That can actually be a very good thing; as you change in unforeseeable ways, the best life you envision will change as well. For now, it’s important to use the process, create your vision, and take the first step towards making that vision a reality.

    Featured photo credit: Matt Noble via unsplash.com

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