Map of Health- Medical Science Expert
Influencer
Influencer
"Foods like yogurt, kefir, apples, and leafy greens, along with supplements such as probiotics, prebiotics, omega-3, and vitamin D, support gut health and ease digestion."
FOODS BENEFICIAL FOR GUT HEALTH
| Food | Health effect | Recommended consumption (daily) |
| Yogurt | Probiotic, supports digestion | 1 bowl |
| Kefir | Strengthens the immune system, gut-friendly | 1 glass |
| Sauerkraut | Fermented, contains beneficial bacteria | 2-3 servings per week |
| Kimchi | Balances gut flora | 2-3 servings per week |
| Apple | Contains fiber, facilitates digestion | 1 piece |
| Oat | Cleans the intestines, prebiotic | 1 small bowl |
| Banana | Relieves the digestive system | 1 piece |
| Chia seed | Sources of fiber, stimulates the intestines | 1 tablespoon |
| Olive oil | Prevents inflammation, supports digestion | 1 tablespoon |
| Green leafy vegetable | Increases bowel movements | 1-2 servings |
DIETARY SUPPLEMENTS BENEFICIAL FOR GUT HEALTH
| Dietary supplement | Health effect | Recommended consumption (daily) |
| Probiotic | Balances gut flora, improves digestion | 1-10 billion CFU |
| Prebiotic | Nourishes beneficial bacteria, supports gut health | 3-5 g |
| Glutamine | Protects the gut lining, reduces inflammation | 5-10 g |
| Omega-3 | Prevents inflammation, regulates bowel movements | 1000-3000 mg |
| Fiber supplement | Supports the digestive system, prevents constipation | 25-30 g |
| Digestive enzymes | Facilitates the breakdown of foods | 1-2 capsules |
| Zinc | Protects the intestines, supports immunity | 10-30 mg |
| Vitamin D | Improves gut permeability | 1000-4000 IU |
| B vitamin complex | Boosts energy production, supports the gut | 50-100 mg |
| Magnesium | Relaxes muscles, facilitates digestion | 200-400 mg |
