These 6 'unhealthy' foods are actually great for the gut
Key Takeaways
Industry Buzz
"Chocolate is essentially fermented beans derived from cocoa, which contains prebiotic fiber—a type of fiber that your gut microbes thrive on, converting it into useful molecules for your gut." — Saurabh Sethi, MD, gastroenterologist
In recent years, the conversation around nutrition has evolved beyond simple "good" and "bad" food classifications.
While many foods have historically been labeled as unhealthy or detrimental to long-term health, a growing body of research suggests that these foods may not be as harmful as once believed—and in some cases, they may even offer unexpected health benefits.
This shift presents an opportunity to provide more nuanced guidance to your patients about their dietary choices, helping them develop a balanced, flexible approach to nutrition.
Related: Here’s how a healthy gut lets you live a longer, healthier lifeChocolate
Dark chocolate contains polyphenols that feed good gut bacteria and help reduce gut inflammation. Dark chocolate containing 85% cocoa acts as a prebiotic, helping beneficial gut bacteria grow.[]
Sauerkraut
Fermented foods like sauerkraut are rich in probiotics, which can enhance gut microbiota diversity and improve digestion. Additionally, they may support immune function and reduce inflammation. []
Incorporating sauerkraut into the diet can be beneficial for patients with gastrointestinal disorders or those seeking to improve gut health.
Beans
Beans are an excellent source of plant-based protein, fiber, and essential nutrients such as iron and folate.
Despite concerns about their carbohydrate content, beans have a low glycemic index and can aid in blood sugar regulation. They also support cardiovascular health by improving lipid profiles and reducing blood pressure. []
Potatoes
Potatoes, when prepared healthily (eg, baked or boiled), are a good source of vitamins C and B6, potassium, and dietary fiber.
Contrary to their reputation, they can be part of a balanced diet and may contribute to satiety, aiding in weight management. It's important to advise patients on healthy preparation methods to maximize their nutritional benefits. []
White rice
White rice is often criticized for its high glycemic index. However, when consumed in moderation and as part of a balanced diet, it can provide quick energy and is easily digestible.
Pairing white rice with fiber-rich vegetables and lean proteins can mitigate its impact on blood sugar levels. []
Cruciferous veggies
Cruciferous veggies include broccoli, Brussels sprouts, cabbage, cauliflower, kale, radishes and turnips.
While they may cause bloating for some, they may help reduce the risk of colorectal cancer due to their sulfur-containing chemicals. []
Related: ‘Gut health’ sodas are all the rage: Healthy or hype?