Everyone wants to eat gut-friendly foods that won’t break the bank. These foods should be simple, unprocessed (or minimally processed), and free from emulsifiers, modified starches, and sweeteners. This is emphasized by Dr. Chris van Tulleken, a British nutrition expert, author, and television presenter.
Another British expert, Tim Spector, a gut microbiome researcher, epidemiologist, and author, believes that fermented foods are essential for strengthening this vital system in our bodies. They contain probiotics: beneficial live bacteria and yeasts, including certain cheeses, kefir, full-fat live yogurt, vinegar, and olives.
However, the most affordable and accessible support for gut health comes from prebiotics. These substances in food are not digested but nourish the microbiome. Prebiotics are found in fruits, vegetables, and legumes. According to Mr. Spector, you can buy inexpensive products without sacrificing benefits. Frozen fruits and vegetables are also a great option—they contain the same nutrients as fresh ones.
Experts have compiled a short list of probiotic and prebiotic foods that, in their least processed forms, can enrich your gut without putting a strain on your wallet.
Cheese
Cheese is often high in salt and fat, yet it remains a beloved food and a rich source of bacterial cultures—richer even than fermented vegetables. This is according to Bronwen Percival, co-founder of a website dedicated to researching fermented foods.
She states that the bacterial cultures associated with cheese aging positively influence the microbial diversity of the gut.
This is especially true for cheese made from unpasteurized milk (which pregnant women or those with weakened immune systems should avoid). The reason is that pasteurization “kills off many microorganisms.” However, even in pasteurized cheeses, probiotic bacteria develop during the aging process, the expert notes.
Olives
The health benefits of olives extend beyond their monounsaturated fatty acids, assures Federica Amati, a well-known dietitian and author. In addition to these healthy fats, olives are rich in polyphenols, which help gut bacteria thrive.
Vinegar (not just apple cider)
All vinegars, not just apple cider, undergo fermentation. They can be easily and cheaply made at home. This product combines cellulose and acetic acid bacteria. During the fermentation of alcoholic liquids, beneficial acetic acid is produced, which supports gut function.
Mushrooms
The price of mushrooms does not reflect their health benefits. It’s worth trying various types, including the more affordable ones. Each variety offers a unique set of nutritious plant compounds, advises Mr. Spector. Even humble button mushrooms are beneficial for health. Mushrooms are rich in fiber, which nourishes the gut microbiome. They also contain many bioactive compounds not found in other foods that can benefit the body.
Legumes
“Legumes are an excellent source of fiber and other beneficial plant compounds, such as polyphenols, that support our gut microbes,” asserts Federica Amati.
Dark Chocolate
According to Mr. Spector, the best choice for gut health is high-quality dark chocolate with at least 70% cocoa content. Cocoa contains beneficial polyphenols. Additionally, the lower sugar content in dark chocolate means you’re less likely to overindulge. However, many connoisseurs find the most pleasure in the bitter taste of chocolate, as noted by The Guardian.
Sourdough Bread
Sourdough is sometimes referred to as live food, but that’s not entirely accurate. The probiotics in sourdough die during the baking process. The value of sourdough for the gut primarily comes from the fiber it contains. However, the bioavailability of this fiber depends on how it was processed.
You can challenge yourself to bake sourdough bread at home. The ideal option is to use a slowly fermented starter (preferably overnight) made from whole grains ground on a stone mill. “Good sourdough bread is beneficial for most people. Bad sourdough bread is likely just as harmful to health as any other bread,” Tim Spector noted.