“F-GOALS”. Here is a list of ingredients needed for gut health, according to a gastroenterologist.

There is no doubt anymore, the gut microbiota is at the heart of our well-being. But how do we take care of our second brain to keep it healthy? Thanks to the diet, answers the American gastroenterologist Will Bulsevich. In an episode of the podcast Executive Director’s Diaryposted online on 1^eh In January, the doctor compiles a list of ingredients needed for gut health and groups them under the acronym “F-GOALS.” Translated from English, the acronym includes the following foods: fruits and fermented foods, green vegetables and grains, omega-3, herbs, legumes, algae, sulforaphane, and mushrooms.

“Gut health is not only important for digestion, but is believed to affect other parts and functions of the body, including the immune system, mental health and cognition, metabolism and hormones,” recalls the expert behind the podcast microphone. Each food nourishes and promotes “specific families of microbes,” he explains. This is why it is important to take care of your diet, not by limiting yourself, but by varying the content of the plate as much as possible.

Differentiate bacteria

One of the most important for the health of our microbiota is omega-3, which helps regulate the types and quantity of bacteria in the intestines, the gastroenterologist emphasizes. Recall that these fatty acids are found in certain vegetable oils, walnuts, flax and chia seeds, or fatty fish such as mackerel or sardines.

As for fermented foods, such as kimchi, sauerkraut or pickles, they increase the diversity of bacteria in the microbiome, according to a 2021 Stanford University study cited by Dr. This is also the case with fiber and resistant starch, which are abundant in green vegetables and whole grains. Oats, rye, rice, barley, buckwheat…

Protect yourself from diseases

Fruits protect us from diabetes, the specialist also notes. “A 2023 study found that people who ate an extra 300 grams of fruit a day over three years had an 8.2% lower risk of developing type 2 diabetes,” he says.

As for legumes, he says they are a “longevity food.” “Eating it helps reduce the risk of cardiovascular diseases,” he says. Like herbs like onions, garlic and chives, which both protect our heart and reduce the risk of cancer, while “helping to control high blood pressure and lower cholesterol.”

Finally, Will Bulsevich recommends eating seaweed and mushrooms for their fiber intake, as well as sulforaphane, which is found in some vegetables like kale and broccoli, for its cancer-preventive action. “Every meal is an opportunity to add variety to our plate,” he finally encourages. And to change your eating habits sustainably, a gastroenterologist recommends starting with products that taste good to you.