Introduction
If you’re looking to improve your gut health and prevent diabetes, you’re in luck. According to biochemist Dr. Mark Hyman, there are six specific foods that can help you do just that. Eating these foods can help you maintain a healthy gut microbiome, which is essential for overall health. Eating the right foods can also help you reduce your risk of developing diabetes. In this article, we’ll discuss the six best foods to improve your gut health and prevent diabetes, as recommended by Dr. Hyman. We’ll also provide some tips on how to incorporate these foods into your diet. So, let’s get started!
The 6 Best Foods to Improve Your Gut Health and Prevent Diabetes, Biochemist Says — Eat This Not That
If you’re looking to improve your gut health and prevent diabetes, a biochemist has some advice for you: Eat this, not that. According to biochemist Dr. Mark Hyman, there are six key foods that can help you achieve better gut health and reduce your risk of developing diabetes.
1. Fermented Foods
Fermented foods, such as yogurt, kefir, sauerkraut, and kimchi, are rich in probiotics, which are beneficial bacteria that help keep your gut healthy. Probiotics can help reduce inflammation, improve digestion, and boost your immune system.
2. Leafy Greens
Leafy greens, such as spinach, kale, and Swiss chard, are packed with vitamins, minerals, and fiber. Fiber helps keep your gut healthy by promoting regular bowel movements and reducing inflammation. Leafy greens are also low in calories and can help you maintain a healthy weight, which is important for preventing diabetes.
3. Nuts and Seeds
Nuts and seeds are a great source of healthy fats, fiber, and protein. They can help reduce inflammation and improve digestion. Nuts and seeds are also a good source of magnesium, which is important for regulating blood sugar levels and preventing diabetes.
4. Beans and Legumes
Beans and legumes, such as lentils, chickpeas, and black beans, are a great source of fiber, protein, and vitamins. They can help reduce inflammation and improve digestion. Beans and legumes are also low in calories and can help you maintain a healthy weight.
5. Whole Grains
Whole grains, such as oats, quinoa, and brown rice, are packed with fiber, vitamins, and minerals. They can help reduce inflammation and improve digestion. Whole grains are also low in calories and can help you maintain a healthy weight.
6. Fruits and Vegetables
Fruits and vegetables are packed with vitamins, minerals, and fiber. They can help reduce inflammation and improve digestion. Fruits and vegetables are also low in calories and can help you maintain a healthy weight.
By incorporating these six foods into your diet, you can improve your gut health and reduce your risk of developing diabetes. So, eat this, not that!
Gut health continues to make headlines, and for good reason—more and more, scientific studies suggest that a balanced gut microbiome attributes to better overall health. Now, moving into National Diabetes Awareness month, one biologist explains how eating just the right foods for your gut may actually help you fight diabetes.
According to the Centers for Disease Control and Prevention (CDC), it’s estimated that 34 million (approximately one in 10) Americans have diabetes. Colleen Cutcliffe, PhD, is a biologist who has concentrated on biochemical and metabolic research, as well as the CEO of Pendulum Therapeutics, a medical probiotic designed to lower blood sugar spikes. Cutcliffe also serves on the board of the American Diabetes Association’s Northern California chapter.
A representative for Cutcliffe’s probiotic supplements suggested that there’s new research showing microbiomes play a role in diabetes prevention, and that some patients are turning to methods besides insulin to better manage their blood sugar. So we were curious—what’s a method most anyone could easily adopt to prevent diabetes right now? Keep reading for Cutcliffe’s answers, and don’t miss Eating Habits to Avoid If You Don’t Want Diabetes, Say Experts.
“Foods that are high in soluble fiber are a great choice for gut health,” Cutcliffe tells Eat This, Not That!
She goes on to explain how high-fiber foods help improve three important aspects of gut health: Regularity, slowing the absorption of sugar (which results in lower post-meal blood sugar spikes), and feeding Akkermansia muciniphilia—which she explains is a keystone gut microbiome strain.
What were her specific picks for the best high-fiber foods to support all this? Keep reading.
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Apples came first on this biochemist’s list of high-fiber, gut-friendly foods. Learn more by reading One Major Effect Eating Fiber Has on Your Liver, New Study Says.
A solid recommendation for the cozy soup time of year—Cutcliffe says this particular grain is a great way to pack in more fiber.
RELATED: 23 Cozy Soup Recipes That Are Perfect For Weight Loss This Fall
Cutcliffe suggested carrots are another surefire vehicle for upping your fiber intake. (Curious? Read What Happens to Your Body When You Eat Carrots.)
A beloved staple this time of year, oats were another recommendation on this doctor’s list of fiber-rich foods to serve your gut.
RELATED: 16 Celebs Describe How They Make the Perfect Oatmeal
Not only can peas add a flavorful pop to so many dishes, but earlier this year a dietitian told us one cup of peas contains an impressive seven grams of fiber. Peas may also lower your bad cholesterol—read more in What Happens To Your Body When You Eat Peas.
If psyllium sounds like a word you’ve heard before but you’re not all that familiar, this is an ingredient that’s found in some store-bought fiber supplements. You can learn more about that in The #1 Best Supplement for Weight Loss, Say Dietitians.
For more of the latest food and wellness news, keep reading: